We are officially in the thick of summer, and in many parts of the country temps are soaring well above 90 degrees. Even if you have your air conditioning on full blast, the thought of turning the oven on or standing over a hot stove to cook can be torturous.
One of the many perks of plant-based protein is that it doesn’t have to be heated up—and some goes for all the beautiful produce that is in season right now. Nixing cooking out if the meal-making process cuts down on time, too. That makes the summer vegetarian dinners rounded up here a win-win for all types of eaters, carnivores included: They’re nutrient-packed, celebrate the season’s bounty, and serving them is completely sweat (and fuss) free. No-cook Mediterranean pizza, tofu and avocado salad, raw vegan chili—it’s all on the menu.
Scroll down for 10 summer vegetarian dinners that won’t heat up the kitchen
1. Everything bagel hummus wraps
Everything but the bagel seasoning is one of the spice aisle’s most beloved treasures, and this recipe shows its use extends way beyond breakfast time. Here, it’s mixed with hummus (a powerhouse source of plant-based protein) and spread on tortillas. Top with veggies for added fiber and dinner is served.
Get the recipe: Everything bagel hummus wraps
2. Chickpea salad
This protein- and fiber-filled dinner is made with just four ingredients and is ready in five minutes flat. All you need are chickpeas, mayo, sweet relish, and yellow mustard. Serve it on bread for an open-faced sandwich or on lettuce wraps.
Get the recipe: Chickpea salad
3. White bean salad
Made with a handful of pantry staples and some fresh tomatoes, this easy meal is both simple and satisfying. The recipe instructs cooking the white beans in an Instant Pot, but if you swap in canned beans, you can skip cooking them completely. Just rinse your beans really well before mixing in the other ingredients and serving them up.
Get the recipe: Sweet Potato Soul
4. No-cook Mediterranean pizza
Instead of tomato sauce, this no-cook pizza uses hummus as the base and veggies are loaded on top of it. Add feta cheese to enhance the Mediterranean-inspired taste.
Get the recipe: No-cook Mediterranean pizza
5. No-cook black bean soup
Piping hot bowls of soup are comforting in the winter, but during the summer months, cold soups are so much more satisfying. To make this summer soup, all you do is throw black beans, veggies, and spices into a blender. Blend on high for a couple of minutes and you’ll have a nutrient-rich meal ready in under 10 minutes.
Get the recipe: No-cook black bean soup
6. Vegan collard wraps
Every single ingredient in these wraps is full of nutrients and it’s straight-up packed with fiber. Avocado brings a creamy layer while bell pepper and pecans both add a satisfying crunch to every bite. Tamari, garlic, and ginger give these wraps plenty of flavor.
Get the recipe: Vegan collard wraps
7. Raw vegan chili
Looking at this chili, you may *think* it’s meat-based, but it’s actually completely vegan. The “meat” is made with a combination of walnuts, mushrooms, cumin, coriander, and tamari. Add a cornucopia of summer veggies and you have yourself a delicious summer chili.
Get the recipe: Raw vegan chili
Watch the video below for another way to use walnut-based vegan “meat”:
8. Tofu avocado salad
Protein? Check. Healthy fats? Check. Fiber? You bet. This tofu and avocado salad has all your nutrient bases covered. Ginger, garlic, sesame oil, soy sauce, and scallions all add deliciously vibrant flavor, too. Even though this dish looks fancy, it only takes 10 minutes to make.
Get the recipe: Tofu avocado salad
9. Vegan ceviche with avocado
Traditional ceviche is made with seafood, but this recipe shows it can be just as tasty as a 100 percent vegan dish. To elevate it from side dish to main course, add your favorite plant-based protein, such as chickpeas or tofu.
Get the recipe: Vegan ceviche with avocado
10. Curried chickpea salad
The vibrant colors in this salad are an indicator of just how nutrient-rich it is—talk about tasting the rainbow. Curry powder gives the chickpeas their golden-colored hue and they aren’t the only protein source you’ll find on your plate. Cashew nuts also add protein as well as a satisfying crunch. Pro tip: Add Medjool dates for the perfect amount of sweetness.
Get the recipe: Curried chickpea salad
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