If you like Italian, you will love this dish… it doesn’t take long to make despite the separate components and it will hold up in the fridge if you have leftovers. This one makes a rawesome meal to share with friends and family when they visit too!

Here’s how to make this spectacular raw vegan dish:


For the Manicotti

  • 2 zucchini

For the Filling

  • ¼ cup sunflower seeds, soaked 30 minutes or more to soften
  • 1 zucchini, chopped in to chunks
  • 1 cup thinly slice crimini or baby bella mushrooms (pull off and save stems for sauce)
  • 2 cups thinly shredded spinach
  • 1 lemon
  • ½ clove garlic (optional)

For the Sauce

  • 3 tomatoes
  • 3 dates, soaked at least 30 minutes
  • Mushroom stems leftover from filling
  • Handful fresh basil
  • 1/2 clove garlic (optional)
  • ½ red bell pepper (optional)


With a mandolin, slice zucchini lengthwise on the thinnest setting. Alternatively, you can use a knife to create thin, long sheets of zucchini. Set aside until plating time!

In a medium bowl combine the mushrooms and greens, then juice the lemon over the veggies. With clean hands massage the mixture for about 1 minute to help soften them. Set aside and let marinade 10 minutes or more.

In the meantime, throw your sunflower seeds, garlic, zucchini, and mushrooms stems in to a blender and combine until smooth. Integrate this mixture in to the mushrooms and greens ad set aside until plating time.

Cut the top off of each tomato and gently squeeze excess juice in to a small bowl, saving that excess for a juice or another recipe. Place the squeezed tomatoes, dates, garlic, and basil in to the blender and combine until smooth.

Place 3 pieces of zucchini together lengthwise, with each end barely overlapping the other. Put a generous amount of the filling in to the middle of the zucchini and starting with one end, roll the end over the filling and tuck under the other end to create a “burrito” effect. Continue until 2 or 3 manicotti has been created per plate and then top with the sweet basil marinara.

Serves 2-3 people depending on side dishes. Recommended are a huge Italian salad of greens and tomatoes topped with a dressing of lemon juice, mustard seed, papaya seed, and orange juice.

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1 Comment

Samantha Angela June 7, 2020 at 10:40 pm

awesome recipe! I love this.

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