by Reed Mangels, PhD, RD
As it gets hotter outside, and maybe even inside, the warming soups and hearty casseroles we crave in cooler weather don’t sound so appealing anymore. Besides, no one wants to have the oven heat up their kitchen or to spend time over a hot stove on a steamy day! To beat the heat, these dishes can be prepared in the morning when it’s cooler, and some don’t require any cooking at all.
Hummus or other bean spreads
- Dip cut vegetables, crisp fruits, and crackers or tortilla chips into homemade or store-bought hummus.
- Roll hummus and chopped vegetables in a whole-grain tortilla.
- Spread white bean dip on a sliced baguette and top with strips of roasted red peppers.
- Warm corn tortillas in a skillet and top with refried beans, salsa, and shredded lettuce.
- Top a microwaved potato or sweet potato with bean spread. Try a garlicky hummus on a white potato or roasted red pepper hummus on a sweet potato.
Sandwiches—Serve with fresh fruit and a side salad.
- Stuff tofu salad with sliced tomatoes into a pita.
- Make not-tuna salad (mashed chickpeas, vegan mayo, chopped celery, and spices to taste) and serve on toasted rye bread.
- Marinate tofu and wrap with sprouts or lettuce, shredded carrots, and peanut sauce in a whole-grain tortilla. Prepared tofu and peanut sauce can be purchased instead of homemade.
- Slice a bagel and spread with nut butter and fresh fruit, such as nectarines, peaches, or anything in season.
- Layer vegan deli slices on a sub roll with vinaigrette dressing, tomatoes, and lettuce.
Salads—Make ahead and chill until dinner, can serve with a fruit salad and bread.
- Mix up potato salad with black beans, corn, and a salsa dressing.
- Toss pasta with chickpeas, cherry tomatoes, fresh basil, and Italian dressing for an easy pasta salad.
- Combine spaghetti with a sesame dressing, with cubed baked tofu, and steamed or microwaved broccoli.
- Make rice salad with adzuki beans, diced carrots and cucumbers, and a sweet chili sauce.
- Prep peanut noodles with water chestnuts and red bell pepper strips.
- Toss tabbouleh (bulgur wheat, parsley, scallions, mint, tomatoes, and cucumbers in a lemon-olive oil dressing) with chickpeas.
- Combine kidney beans, cannellini beans, and chickpeas to make a three-bean salad with vinaigrette.
- Shred cabbage and add a soy-sesame dressing with baked tofu or seitan strips.
- Mix quinoa and bean salad with shredded kale and a cumin-lime vinaigrette.
- Try a chef’s salad with strips of vegan deli slices and cubed or shredded vegan cheese.
Miscellaneous
- Roll veggie sushi at home or purchase ready-made.
- Blend a smoothie made from non-dairy milk, silken tofu, and fresh and/or frozen fruit. Add nut butter and leafy greens to turn it into a meal in a glass.
- Top a toasted waffle with vegan yogurt, berries, and chopped nuts.
- Spoon into gazpacho garnished with croutons, chopped tomatoes, cucumbers, and sliced avocado.
- Wrap rice paper around noodles, shredded cabbage, baked tofu, cubed mango, and chopped peanuts.