In My Mind's Zen Garden
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[Recipe] Raw Vegan Sandwich

Raw Vegan Sandwich

Here’s a sandwich I like to make, that’s healthy and can be utilized by:

1. Someone who wants to be a vegan.

2. Someone transitioning to a raw foods diet.

The bread I always use is sprouted grain bread, either wheat or multi-grain. Or, if you can find it, use 100% raw bread.

With this sandwich you get a lot of fresh raw veggies and herbs. Just make sure it’s always organic for optimum health and grown locally if at all possible.

There are a couple of variations to this, and of course you can start off with this basic recipe and make your own customized sandwich.

This recipe is simple to make, doesn’t require any cooking or baking time, and can be made in 10 minutes!



2 slices – Sprouted Wheat Bread or Sprouted Multi-Grain Bread
1 tablespoon – Veganaise or Dijon Mustard or Curry-naise (recipe below)
1 slice – white or red onion
1 slice – large tomato
1/2 to 1 cup – Lettuces and Fresh Herbs (Cilantro, Dill, etc)
1/4 – large Avocado
1/2 to 1 cup – Alfalfa or Broccoli Sprouts


Basically, I spread the Veganaise on one bread slice, and the Avocado on the other.

I find it tastes great to put the Onion slice on the Veganaise side. Then the Tomato slice.

On the bread slice with the Avocado, place the Sprouts, then the lettuces and herbs.

Put the two sides together to make a good-sized sandwich.

. . . .


Simply mix the follow ingredients in a small container or bowl.

1/2 cup – Veganaise
1 tablespoon – Yellow Mustard or Dijon Mustard
1 tablespoon – Curry Powder
1 sprinkle – Celtic Sea Salt

You can modify the ingredients to your personal taste. And eliminate the Sea Salt if you’re trying to cut back on salt.

About the author:
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Carlos Rull is a musician living in the San Diego area. His interests include Yoga, Eastern Philosophy, Zen Buddhism, and Gardening. He plays drums, piano, and composes New Age & Ambient music, and his albums are available on iTunes and



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