There’s nothing like a hot summer day to make you crave cool, refreshing foods. But when the heat has you feeling sluggish, the last thing you want to do is spend hours in the kitchen. Fortunately, there are plenty of easy, delicious options for vegan summer meals that will keep you cool, satisfied, and feeling great.
Delicious and Nutritious Vegan Summer Dishes
We’ve rounded up some of our favorite vegan summer salads and chilled soups that are not only delicious but also nutritious. These plant-based dishes are packed with hydrating ingredients, antioxidants, fiber, and probiotics to keep you feeling your best all season long. Plus, they’re easy to make in advance and store for convenient meal prep options.
Refreshing Vegan Salads
When it’s hot outside, the last thing you want is a heavy, soggy salad. These vegan summer salads are light, refreshing, and full of flavor. Plus, they’re packed with nutrients that will help keep you hydrated and energized.
Watermelon and Cucumber Salad
This simple yet delicious salad is perfect for hot summer days. Juicy watermelon is paired with crisp cucumbers and a tangy lime dressing. It’s a refreshing and satisfying dish that will leave you feeling cool and rejuvenated.
Quinoa and Avocado Salad
This plant-based salad is a delicious and protein-packed option for vegan meal prep. Tender quinoa is tossed with creamy avocado and topped with a zesty lemon-herb dressing. It’s a satisfying and filling salad that will keep you fueled all day long.
Rainbow Veggie Salad
This vibrant salad is a feast for the eyes and the taste buds. A mix of colorful veggies is tossed in a tangy balsamic vinaigrette and topped with earthy quinoa and crunchy sunflower seeds. It’s a delicious and nutrient-dense salad that will keep you feeling great all summer long.
Chilled Vegan Soups
Soup may not be the first thing that comes to mind when you think of summer foods, but there are plenty of chilled options that are perfect for hot weather. These vegan summer soups are not only refreshing but also packed with flavor and nutrients.
Gazpacho
This classic cold Spanish soup is made with fresh tomatoes, peppers, cucumbers, onions, garlic, bread, olive oil, sherry vinegar, salt, and herbs. It’s a delicious and refreshing soup that’s perfect for hot summer days.
Chilled Cucumber Soup
This refreshing soup is made with cucumbers, yogurt, garlic, lemon juice, salt, and aromatic herbs like chives and dill. It’s a simple yet delicious soup that’s perfect for cooling down on hot summer days.
Vegan Beet Borscht
This vibrant and earthy soup is made with beets, cabbage, carrots, onions, potatoes, apple cider vinegar, vegetable broth, salt, sugar, paprika, and fresh dill. It’s topped with a dollop of cashew cream for added richness and creaminess.
Tips for Meal Prepping and Storing
One of the best things about these vegan summer salads and chilled soups is that they’re easy to make in advance and store for convenient meal prep options. Here are some tips for preparing and storing these dishes:
- For best results, prepare the salads and soups just before serving. However, you can chop veggies and mix dressings in advance to save time.
- To store, keep salads and soups in airtight containers in the refrigerator. Salads may become soggy if stored with dressing, so consider storing the two separately.
- When reheating soups, be sure to bring them to a rolling boil first to kill off any potential botulism spores. Then, remove from heat and let cool before serving.
- Feel free to customize these recipes to suit your taste preferences. For example, you can add nuts or seeds to salads for added crunch or experiment with different herbs and spices in soups.
Nutritional Benefits of Vegan Summer Dishes
These vegan summer salads and chilled soups are not only delicious but also nutritious. They’re packed with hydrating ingredients like watermelon, cucumber, tomatoes, and leafy greens. They also contain electrolytes from coconut water and sea salt, which help replenish what you lose in sweat during hot weather. Plus, they’re rich in antioxidants, fiber, and probiotics to support gut health and overall wellbeing.
Serving Suggestions and Flavor Pairings
These vegan summer salads and chilled soups are delicious on their own, but you can also add some accompaniments and garnishes to take them to the next level. Here are some ideas:
- Serve soups with crusty bread or flatbread for dipping.
- Top salads with nuts or seeds for added crunch.
- Add a scoop of guacamole or hummus to soups or salads for extra flavor and nutrition.
- Add protein sources like tofu, tempeh, chickpeas, or black beans to salads or soups to make them more filling.
When it comes to flavor pairings, there are no rules. Feel free to experiment with different ingredients and combinations to find what you like best. For example, you might enjoy the sweet and savory combination of watermelon and feta cheese (just use a vegan version), or the tangy and spicy combo of tomatoes and jalapeños. Have fun with it!