Raw Manicotti

recipe from Raw Vegan Food


  • 4 medium zucchini
  • 2 tablespoons olive oil
  • 2 cups of sunflower seeds
  • 1⁄2 cup water
  • 1⁄2 cup lemon juice
  • 3 cloves of garlic
  • 1 teaspoon Himalayan salt
  • 8 cups spinach
  • 1⁄2 cup parsley
  • 11⁄2 tablespoons Italian Seasoning
  • 1 1/2 cups of sun-dried tomatoes, measured after soaking
  • 2 1/2 cups grape tomatoes
  • 1 tbsp cup cold-pressed olive oil (opt)
  • 1/3 cup raisins
  • 3 cloves of garlic
  • 2 teaspoons oregano
  • 2 teaspoons basil
  • 2 teaspoons thyme
  • 1⁄2-1 teaspoon salt, only if your sun-dried tomatoes are unsalted
  • 2 tablespoons hemp seed, for garnish, if desired


Soak 2 cups of sunflower seeds in pure water for 4-6 hours. Drain and rinse. In a separate bowl, soak 2 cups of sundried tomatoes in pure water for 4 hours or longer. Drain. For the noodles, cut off both ends of each zucchini. Using a mandoline, slice the zucchini the long way so that you have long, wide noodles. If a mandoline is not available, use a knife, cutting as thinly as possible. Place in a bowl, drizzle with olive oil and toss very gently. To make the filling, in a high-speed blender, combine sunflower seeds, water, lemon, garlic and salt. Blend well until smooth. Scrape into a large bowl. In a food processor, process the spinach and parsley in batches until chopped but not puréed. Alternately, chop finely by hand. Pour into the bowl with the sunflower cheese. Add Italian seasoning and mix well.
To make the Marinara, place all of the ingredients into a food processor and process until smooth.  To assemble, arrange 4 zucchini noodles horizontally on a cutting board, slightly overlapping one over the next by about 1⁄2”. Place 1⁄4 cup of the spinach & sunflower cheese filling in the center and spread so that it covers the front to the back and about 1” in width. Roll the zucchini from left to right to create a filled manicotti. Place two manicotti on a plate and top with 1⁄4 cup of tomato sauce. 5. Garnish with a drizzle of olive oil and a sprinkling of hemp seeds and/or Italian seasoning.

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