Raw Vegetable Rice Variations

Imagine a dish that not only takes just a few minutes to prepare, but also enchants with its colorful variety: raw vegetable rice.

This wonderful, colorful dish consists of just two main ingredients – fresh root, tuber or cabbage vegetables and crunchy nuts or seeds. Perfect as a light side dish with a fresh salad or as a creative dip for vegetable sticks, vegetable rice offers a quick, nutritious solution for every meal.



  • 250g broccoli and 100g hemp seeds
  • 250g cauliflower and 100g cedar nuts
  • 250g celery and 100g cashews
  • 250g carrots and 100g almonds
  • 1 pinch of salt each


Wash or clean the vegetables, cut them into small pieces and mix together with the nuts or seeds in the food processor until the mixture has become grainy.


The vegetable rice can be flavored to taste, for example with a pinch of cayenne pepper, fresh herbs, yeast flakes or a squeeze of lemon juice.

Serve with fresh salad.

raw vegetable rice
salad with vegetable rice
salads with vegetable rice

Vegetable rice tastes wonderful with Raw Vegetable Bread, in salad bowls, in wraps or as a side dish with vegetable sticks.


Health aspects

The combination of raw vegetables with nuts and seeds is very beneficial both in terms of taste and nutrition.

Improved nutrient absorption

Nuts and seeds are rich in healthy fats, including omega-3 fatty acids, which can help improve the absorption of fat-soluble vitamins. Many vitamins found in vegetables are fat-soluble (vitamins A, D, E and K) and are better absorbed when eaten with fat sources such as nuts and seeds.

Macronutrient balance

  • Nuts and seeds are good sources of protein, making them an excellent complement to vegetables that are often high in carbohydrates.
  • The healthy fats in nuts and seeds can promote feelings of fullness for longer and are important for heart health.
  • Vegetables provide carbohydrates in the form of fiber, which are essential for healthy digestion.

Increasing antioxidant capacity

Both nuts and seeds are rich in antioxidants such as vitamin E, zinc and selenium, which can work alongside the antioxidants in vegetables (e.g. vitamin C in broccoli and carrots) to protect the body from oxidative stress and inflammation.

Adding texture and flavor

Nuts and seeds provide a crunchy texture and nutty flavor that can enhance the flavor experience of raw vegetables. This may be particularly appealing for those who have difficulty eating enough vegetables.


Feel free to tell us about your experience in the comments below!


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Ulrike Eder (Author)

Ulrike is a naturopath, Holistic Nutrition Coach, Hippocrates Lifestyle Medicine Coach and phytotherapist. Together with her husband, Jürgen, she leads the Holistic Nutrition Coach training program of Your Nutrition Academy.



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