by diana on May 7, 2013

in Raw & Vegetarian Recipes

A Very Fast, Delicious Vegan Recipe That Is Easy To Prepare

I made this delicious, nutritious and filling vegan lunch for myself today. I was in a hurry and made it really fast.

I woke up really early this morning. I am loving the sunny, warm weather. I had my smoothie early so I was quite hungry about 10:15 this morning.

I had an appointment to get to and some running around to do so it had to be FAST and I was really hungry! I have been eating a very clean and high raw diet the last few days (probably because of the heat) so today – I had a big appetite.

I always keep a few of my favorite canned items in my cupboard for days just like this one.

I buy Eden Organics (BPA free lining to their cans) and organic ingredients without any added preservatives, salt or sugar, etc.

I had some diced tomatoes with basil and some Aduki red beans (which are extremely good for you). I also thawed some frozen peas in hot water.

I also often have rice wraps in my freezer. I usually make my own buckwheat wraps (thanks a recipe I learned from Lisa Frazer) but those take a bit of time to make so today I used  rice wraps.

Rice wraps can be dry and brittle so I add a bit of oil and water into a frying pan, put the rice wrap in there and put a lid on it. Few minutes on each side to soften it.

I had a beautiful large avocado ripened just perfectly so I made a Chili Avocado Bean mixture to add in the wrap. I didn’t measure because I was in a hurry but I will try to estimate what I used (I did not measure the spices so start with a little of each and adjust to taste)


  •  ½ Avocado
  • 2 green onions chopped
  • juice from ½ lime
  • 3-4 Tbsp peas
  • ¼ C Aduki beans
  • ¼ C canned tomatoes (may have been 3 Tbsp)
  • salt & pepper
  • ¼ chili powder (maybe more)
  • Pinch of paprika
  • Touch of cumin

Add avocado to bowl. Mash it and add lime juice. Stir. Then add seasonings and other ingredients.

Mix until well combined. Taste and adjust spices to taste.

Here is what it looked like – not too pretty but SO GOOD! (Not sure why these pics are blurry – something not set right on my camera.)


  • arugula (love this stuff! and it was from the Farmers Market so extra delicious!)
  • alfalfa sprouts
  • thinly sliced red bell pepper
  • raw cashew sauce I had in the fridge (didn’t write out the recipe because I made it a day or two ago. This wrap does not  need a sauce)
  • if I had more time I would have added probably some sliced cucumber and maybe some other greens, carrots, etc

Place rice wrap on plate and add the above ingredients and the chili avocado mix. Then roll it up. (of course you can use a raw wrap for this also)

This was sooooo good! Filled me up. Healthy food is so YUMMY!! I love the fresh greens so load it up!

Here is a picture of the wrap (again, really blurry – sorry!)

I am not all raw – obviously – I focus on eating healthy whole foods. I was really high raw for about 1.5 years and then my body spoke to me. It needed more. I now have found a perfect balance. It feels so good!

I have learned to listen to my body. I eat when I am hungry and if I am not that hungry, I may have a smoothie for supper. Although, my smoothies contain an extreme amount of nutrients and some fantastic ingredients and powders.  I love using pure powders, such as chlorella, wheatgrass, mixed green powders, Camu Camu, Aswagandha, Chaga mushroom, etc. I highly suggest you add some of the pure powders to your smoothies.

The trick to eating healthy, even when you are busy and are pressed for time,  is to have some things in your freezer and cupboards that can be used really fast.

Just make sure you don’t start relying on canned foods or  using them 2-3 times a week. You want to eat fresh ingredients as much as possible.

I hope you try this recipe and as always – make it your own! Change the recipe as much as you want. Be creative and make it to your taste.



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