Summer is a great time to enjoy fresh, flavourful, and healthy meals made from whole food ingredients. If delicious plant-based meals free from oils, syrups, and refined sugar is what you are looking for, we've got you covered with these 17 recipes. From refreshing salads and soups to satisfying burgers and skewers, there's something for everyone to enjoy. These recipes are delicious and easy to make, using simple, widely available ingredients. So, fire up the grill, grab some fresh produce, and get ready to savour the tastes of summer with these whole food plant-based recipes.
Mango Salsa
Ingredients:
- Two ripe mangoes, diced
- 1/2 red onion, finely chopped
- One jalapeno pepper, seeded and finely chopped
- Two tablespoons chopped fresh coriander
- Juice of 1 lime
Instructions:
- Combine the diced mango, chopped red onion, and jalapeño pepper in a medium bowl.
- Add the chopped coriander to the bowl and mix well.
- Squeeze the lime juice over the mixture and stir to combine.
- Taste and adjust seasoning as needed.
- Cover and refrigerate for at least 30 minutes to allow the flavours to meld together.
- Serve the mango salsa as a topping for salads, tacos, or grilled meats. Enjoy!
Grilled Portobello Burgers
Ingredients:
- Four large portobello mushroom caps
- 1/4 cup apple cider vinegar
- Two tablespoons of soy sauce (or use watered-down miso paste for a healthier alternative)
- Two cloves garlic, minced
- 1/4 teaspoon black pepper
- Four whole-grain burger buns
- One avocado, sliced
- Two large tomatoes, sliced
- Fresh greens for serving (optional)
Instructions:
- Clean the portobello mushroom caps and remove the stems.
- Whisk together the apple cider vinegar, soy sauce, minced garlic, and black pepper in a small bowl.
- Brush the mixture over both sides of the portobello caps and let marinate for at least 15 minutes.
- Preheat a grill or grill pan over medium-high heat.
- Grill the portobello caps for 4-5 minutes per side until they are tender and grill marks appear.
- Toast the burger buns if desired.
- Assemble the burgers by placing a grilled portobello cap on the bottom half of each bun.
- Top each mushroom cap with sliced avocado, tomato, and greens (if using).
- Add the top bun and serve immediately. Enjoy your delicious and healthy Grilled Portobello Burgers!
Watermelon Salad
Ingredients:
- 4 cups cubed watermelon
- 1/2 cup diced cucumber
- 1/4 cup diced red onion
- Two tablespoons chopped fresh mint
- Juice of 1 lime
- Pinch of salt (optional)
Instructions:
- Combine the cubed watermelon, diced cucumber, and red onion in a large bowl.
- Add the chopped fresh mint to the bowl and mix well.
- Squeeze the lime juice over the mixture and sprinkle with a pinch of salt.
- Toss the salad gently until you have evenly distributed the ingredients.
- Taste and adjust seasoning as needed.
- Cover and refrigerate for at least 30 minutes to allow the flavours to meld together.
- Serve the watermelon salad chilled as a side dish or snack. Enjoy the refreshing and healthy salad!
Veggie Skewers
Ingredients:
- 1-pint cherry tomatoes
- Two small courgettes, sliced
- One small red onion, chopped into chunks
- One red bell pepper, chopped into chunks
- One yellow bell pepper, chopped into chunks
- Two tablespoons chopped fresh herbs (such as rosemary or thyme)
- Salt and pepper, to taste
- Wooden skewers soaked in water for at least 30 minutes
Instructions:
- Preheat the grill to medium-high heat.
- Thread the cherry tomatoes, courgettes, red onion, and red and yellow bell peppers onto the skewers in any order you prefer.
- Sprinkle the skewers with fresh herbs, salt, and pepper.
- Grill the veggie skewers for 8-10 minutes, occasionally turning, until the vegetables are tender and slightly charred.
- Remove the skewers from the grill and transfer them to a serving platter.
- Serve the veggie skewers hot as a side dish or appetizer. Enjoy the delicious and colourful veggie skewers!
Rainbow Quinoa Salad
Ingredients:
- 1 cup quinoa, rinsed and drained
- 2 cups water or vegetable broth
- One red bell pepper, diced
- One yellow bell pepper, diced
- One orange bell pepper, diced
- One small purple cabbage, shredded
- Two large carrots, peeled and grated
- 1/2 cup chopped fresh parsley or coriander
- 1/4 cup chopped fresh mint
- 1/4 cup fresh lemon juice
- Two garlic cloves minced
- One teaspoon of ground cumin
- Salt and pepper, to taste
Instructions:
- In a medium saucepan, combine the quinoa and water or vegetable broth. Bring to a boil over high heat, then reduce the heat to low and simmer, covered, for 15-20 minutes, or until the quinoa is tender and has absorbed the liquid.
- Remove the pan from the heat and let the quinoa cool to room temperature.
- Combine the cooled quinoa, diced bell peppers, shredded purple cabbage, grated carrots, and chopped fresh herbs in a large mixing bowl.
- Whisk together the fresh lemon juice, minced garlic, ground cumin, salt, and pepper in a small mixing bowl.
- Pour the dressing over the quinoa salad and toss well to combine.
- Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavours to meld together.
- Serve the Rainbow Quinoa Salad chilled as a side dish or main meal. Enjoy the delicious and colourful salad!
Grilled Aubergine
Ingredients:
- One large aubergine
- Two tablespoons of apple cider vinegar
- Two cloves garlic, minced
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- One tablespoon of apple cider vinegar
Instructions:
- Preheat your grill to medium-high heat.
- Slice the aubergine into 1/2-inch thick rounds.
- Whisk together the apple cider vinegar, minced garlic, salt, and black pepper in a small bowl.
- Brush the aubergine slices on both sides with the mixture.
- Place the aubergine slices on the grill and cook on each side for 4-5 minutes until tender and slightly charred.
- Remove the aubergine from the grill and transfer it to a serving dish.
- Drizzle the grilled aubergine slices with apple cider vinegar and serve hot. Enjoy!
Gazpacho, a classic Spanish chilled soup that's perfect for summer
Ingredients:
- Four medium-sized ripe tomatoes, chopped
- One large cucumber peeled and chopped
- One medium-sized green bell pepper, chopped
- One small red onion, chopped
- Two garlic cloves minced
- 1/4 cup apple cider vinegar
- 2 cups vegetable broth
- Salt and black pepper, to taste
Instructions:
- Combine the chopped tomatoes, cucumber, bell pepper, red onion, garlic, red wine vinegar, apple cider vinegar, and vegetable broth in a blender or food processor. Pulse until the mixture is smooth.
- Season the gazpacho with salt and black pepper to taste.
- Transfer the gazpacho to a large bowl or pitcher, cover, and refrigerate for at least 2 hours or until chilled.
- Serve the chilled gazpacho in bowls or glasses, garnished with additional chopped vegetables. Enjoy!
Pesto Pasta Salad
Ingredients:
- 8 ounces of whole-grain pasta
- 2 cups fresh basil leaves
- 1/4 cup pine nuts
- Two garlic cloves
- 1/4 cup nutritional yeast
- 1/4 cup apple cider vinegar
- One tablespoon of fresh lemon juice
- Salt and black pepper, to taste
- 1 cup cherry tomatoes, halved
Instructions:
- Cook the pasta according to the package directions until al dente. Drain and rinse with cold water to cool the pasta.
- Combine the basil, pine nuts, garlic, nutritional yeast, apple cider vinegar, and lemon juice in a food processor. Pulse until the mixture is smooth and creamy. Season with salt and black pepper to taste.
- In a large bowl, toss the cooked pasta with the pesto sauce and cherry tomatoes until evenly coated.
- Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavours to meld.
- Serve the chilled pasta salad garnished with additional basil leaves and pine nuts if desired. Enjoy!
Stuffed Bell Peppers
Ingredients:
- Four bell peppers, any colour
- 1 cup quinoa, rinsed and drained
- 2 cups vegetable broth
- One tablespoon of apple cider vinegar
- One onion, chopped
- Two cloves garlic, minced
- One can of black beans, rinsed and drained.
- One can of diced tomatoes drained.
- One teaspoon cumin
- Salt and black pepper, to taste
Instructions:
- Preheat the oven to 375°F.
- Cut off the tops of the bell peppers and remove the seeds and membranes. Place the peppers in a baking dish and set aside.
- In a saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes or until the quinoa is tender and the broth is absorbed.
- While the quinoa is cooking, heat the apple cider vinegar in a large skillet over medium heat. Add the onion and garlic and cook until softened about 5 minutes.
- Add the black beans, diced tomatoes, cumin, salt, and black pepper to the skillet. Cook for 2-3 minutes or until heated through.
- Add the cooked quinoa to the skillet and stir to combine with the bean and tomato mixture.
- Spoon the quinoa mixture evenly into the bell peppers.
- Cover the baking dish with aluminium foil and bake for 30-35 minutes or until the peppers are tender.
- Remove the foil and bake for an additional 10 minutes or until the tops of the peppers are lightly browned.
- Serve the stuffed bell peppers hot, and enjoy!
Cucumber & Avocado Soup
Ingredients:
- Two ripe avocados
- Two cucumbers peeled and chopped.
- 2 cups vegetable broth
- 1/4 cup fresh lime juice
- 1/4 cup fresh coriander, chopped
- Salt and black pepper, to taste
Instructions:
- Combine the avocados, cucumbers, vegetable broth, lime juice, and coriander in a blender. Blend until smooth.
- Season with salt and black pepper to taste.
- Chill the soup in the refrigerator for at least 1 hour before serving.
- Serve the cucumber and avocado soup cold, garnished with extra coriander and lime wedges if desired.
- Enjoy!
Sweet potato fries
Ingredients:
- Two medium sweet potatoes, washed and peeled.
- One tablespoon of cornstarch or arrowroot powder
- One tablespoon of apple cider vinegar
- 1/2 teaspoon of smoked paprika
- 1/2 teaspoon of garlic powder
- Salt and pepper, to taste
Instructions:
- Preheat your oven to 425°F (218°C).
- Cut the sweet potatoes into even-sized wedges.
- In a large bowl, toss the sweet potato wedges with cornstarch or arrowroot powder to coat.
- Add the apple cider vinegar, smoked paprika, garlic powder, salt, and pepper to the bowl and toss until the sweet potato wedges are evenly coated.
- Spread the sweet potato wedges in a single layer on a baking sheet lined with parchment paper.
- Bake the sweet potato fries in the preheated oven for 25-30 minutes, flipping halfway through, until they are golden brown and crispy.
- Remove the sweet potato fries from the oven and allow them to cool for a few minutes before serving.
- Enjoy!
Healthy chickpea salad
Ingredients:
- 2 cups cooked chickpeas
- 1/2 cup diced celery
- 1/4 cup diced red onion
- One avocado, diced
- Juice of 1 lemon
- One tablespoon tahini
- One tablespoon of apple cider vinegar
- One clove of garlic, minced
- Salt and pepper, to taste
- InstructionsCombinene the cooked chickpeas, diced celery, red onion, and chopped avocado in a large bowldoWhisksk together the lemon juice, tahini, apple cider vinegar, minced garlic, salt, and pepper in a small bowl r to make the dressing.
- Pour the sauce over the chickpea salad and toss to coat.
- Taste and adjust seasonings as needed.
- Cover and refrigerate for at least 30 minutes before serving to allow the flavours to meld.
- Serve chilled, and enjoy!
Vegan Caprese Salad
Ingredients:
- Two large tomatoes, sliced
- 8 ounces of vegan mozzarella cheese, sliced
- 1/4 cup fresh basil leaves
- Salt and pepper, to taste
- Apple cider vinegar for drizzling
Instructions:
- Arrange the sliced tomatoes and vegan mozzarella cheese on a large platter, alternating them.
- Layer fresh basil leaves on top of the tomatoes and cheese.
- Sprinkle with salt and pepper to taste.
- Drizzle apple cider vinegar over the salad just before serving.
- Enjoy your delicious vegan Caprese salad!
Black Bean and Corn Salad
Ingredients:
- One can of black beans, drained and rinsed
- 1 cup of corn, fresh or frozen
- One red onion, diced
- 1/2 cup fresh coriander, chopped
- One lime, juiced
- 1/4 cup apple cider vinegar
- 1 tsp ground cumin
- Salt and pepper, to taste
Instructions:
- Combine the drained and rinsed black beans, corn, diced red onion, and chopped coriander in a large mixing bowl.
- Whisk together the lime juice, apple cider vinegar, ground cumin, salt, and pepper in a separate mixing bowl.
- Pour the dressing over the salad and toss well to coat.
- Cover and refrigerate for at least 30 minutes before serving to allow the flavours to blend.
- Serve the salad chilled as a side dish or a light lunch.
- Enjoy your healthy and delicious black bean and corn salad!
Lentil Soup
Ingredients:
- One tablespoon of apple cider vinegar
- One onion, diced
- Two carrots diced
- Two stalks of celery, diced
- Three cloves of garlic, minced
- One teaspoon of ground cumin
- One teaspoon of smoked paprika
- 1 cup of dried green or brown lentils, rinsed and drained
- 4 cups of vegetable broth
- One bay leaf
- Salt and pepper to taste
- Fresh parsley or coriander, chopped (optional)
Instructions:
- Heat the apple cider vinegar in a large pot over medium heat. Add the diced onion, carrots, and celery and cook until the vegetables are tender about 5-7 minutes.
- Add the minced garlic, ground cumin, and smoked paprika to the pot and stir until fragrant, about 30 seconds.
- Add the rinsed and drained lentils, vegetable broth, and bay leaf to the pot. Stir to combine.
- Bring the soup to a boil, then reduce the heat to low and let simmer for about 20-25 minutes or until the lentils are tender.
- Remove the bay leaf from the soup and season with salt and pepper to taste.
- If desired, garnish with chopped parsley or coriander before serving.
- Enjoy your delicious and nutritious lentil soup!
Cucumber & Tomato Salad
Ingredients:
- Two medium cucumbers, sliced
- 2 cups cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 2 tbsp apple cider vinegar
- 2 tbsp lemon juice
- Salt and pepper, to taste
Instructions:
- Combine the sliced cucumbers, cherry tomatoes, and red onion in a large bowl.
- Whisk together the apple cider vinegar, lemon juice, salt, and pepper in a small bowl to make the dressing.
- Drizzle the sauce over the cucumber and tomato mixture and toss to combine.
- Add the chopped parsley and mint to the salad and toss again.
- Taste and adjust seasoning as needed.
- Chill for at least 30 minutes before serving. Enjoy!
Vegan Courgette Spaghetti
Courgette Spaghetti, or Courghetti (In the US, this is Zucchini noodles, or "zoodles"), is a delicious and healthy alternative to traditional pasta. This recipe features a homemade marinara sauce free of refined sugar and oil.
Ingredients:
- Four medium courgettes, spiralized
- Two cloves garlic, minced
- One can (28 oz) crushed tomatoes
- 1 tsp dried oregano
- 1 tsp dried basil
- Salt and black pepper to taste
Instructions:
- Begin by spiralizing the courgettes using a spiralizer or a julienne peeler. Set aside.
- In a large saucepan, sauté the minced garlic over medium heat until fragrant, about 1-2 minutes.
- Add the crushed tomatoes, oregano, and basil to the saucepan. Stir to combine.
- Reduce the heat to low and let the sauce simmer for 10-15 minutes, stirring occasionally.
- While the sauce is simmering, heat a large skillet over medium-high heat. Once hot, add the courgettes noodles to the skillet.
- Cook the courgettes noodles for 2-3 minutes, tossing them occasionally with tongs.
- Serve the courgettes noodles topped with the marinara sauce. Enjoy!
