Marinated Raw Vegetable Recipe

Marinated Raw Vegetable Recipe
Heather Nicholds, C.H.N.

If you’re ever in the mood for a fast, simple meal that’s loaded with nutrients try these marinated raw vegetables. Whether or not you want to include the grains, this could easily be made into a 100% raw meal.

Marinated Raw Vegetables

Prep time:
Cook Time:
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Makes enough for 2 large servings

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  • 4 mushrooms, sliced
  • ½ zucchini, sliced
  • 1 tsp sea salt
  • 1 Tbsp tamari or soy sauce
  • 4 stems of bok choy, sliced
  • 1 tomato, diced
  • 1 Tbsp sesame oil
  • 1 tsp toasted sesame oil
  • 1 Tbsp tamari or soy sauce
  • 1 cup quinoa (cooked or sprouted)


  1. Rinse the quinoa with water, drain, add 2 cups water for every 1 cup grain. Sprinkle a bit of sea salt in the water, bring it to a boil for a minute, then turn down to low and simmer. Quinoa will take 20-30 minutes.
  2. If you want to make a fully raw meal, use sprouted quinoa instead. Soak the quinoa for 2 hours, drain, and let sit in a mason jar covered with cheesecloth or mesh upside down to allow drainage. Quinoa will start to sprout in 1-2 days. It should be eaten before the tails get too long. You can eat sprouted quinoa raw, or lightly steamed.
  3. To soften the vegetables without cooking, put the mushroom and zucchini slices in a large bowl with a lid. Sprinkle sea salt and tamari on them, shake, and leave to marinate for at least 20 minutes. Shake again as often as you like. For the bok choy, sprinkle some sea salt on it and lightly massage it for a minute or two. Add it to the bowl, along with the diced tomato.
  4. Mix the oils and tamari together and pour over the raw stir fry. To keep things 100% raw, you would need to replace the tamari with a raw soy sauce or and omit the toasted sesame oil.
  5. Serve over the cooked or sprouted grain.


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