As the sun beats down on us during the long, lazy days of summer, it’s easy to get stuck in a rut when it comes to lunch. But fear not, dear readers! We’ve got just the thing to perk up your palate and cool you off: a collection of 20 refreshing summer lunch recipes that are sure to become new favorites.
From classic combinations like grilled peach and burrata salad to innovative twists like chilled avocado and cucumber soup, these dishes are perfect for hot days when all you want is something light, refreshing, and easy to make. Whether you’re in the mood for something savory or sweet, we’ve got a recipe that’s sure to hit the spot.
In this article, we’ll be sharing our top picks for summer lunches that won’t weigh you down, but will instead leave you feeling satisfied and energized for whatever the day may bring. So go ahead, take a deep breath of that fresh air, and get ready to indulge in some seriously delicious eats!
Grilled Peach and Burrata Salad
A sweet and savory twist on a classic salad, this Grilled Peach and Burrata Salad combines the natural sweetness of grilled peaches with the creamy richness of burrata cheese.
Ingredients:
– 4 ripe peaches
– 1 ball of burrata cheese
– 1/4 cup of extra virgin olive oil
– 2 tablespoons of balsamic glaze
– Salt and pepper to taste
– Fresh basil leaves for garnish
Instructions:
1. Preheat grill to medium-high heat.
2. Cut the peaches in half and remove the pit. Brush with olive oil and season with salt and pepper. Grill for 2-3 minutes per side, or until caramelized.
3. Slice the burrata cheese into thick rounds.
4. In a large bowl, combine the grilled peaches, burrata cheese, and balsamic glaze.
5. Garnish with fresh basil leaves and serve immediately.
Cooking Time: 10-12 minutes
Chilled Avocado and Cucumber Soup
Beat the heat with this simple and rejuvenating Chilled Avocado and Cucumber Soup, perfect for hot summer days.
Ingredients:
– 3 ripe avocados
– 2 large cucumbers
– 1/2 cup plain Greek yogurt
– 1 tablespoon freshly squeezed lemon juice
– 1/4 teaspoon salt
– 1/8 teaspoon black pepper
– Chopped fresh cilantro or parsley for garnish (optional)
Instructions:
1. Peel the avocados and remove the pits. Cut into large chunks.
2. Peel the cucumbers and slice into 1-inch pieces.
3. In a blender or food processor, combine avocado, cucumber, Greek yogurt, lemon juice, salt, and pepper. Blend until smooth.
4. Taste and adjust seasoning if needed.
5. Chill in the refrigerator for at least 30 minutes to allow flavors to meld.
6. Serve cold, garnished with chopped fresh herbs if desired.
Cooking Time: 10-15 minutes (mostly chill time!)
Watermelon and Feta Salad with Mint
Beat the heat with this light and revitalizing salad, perfect for a summer evening or as a quick lunch option.
Ingredients:
– 2 cups diced watermelon (seedless)
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh mint leaves
– 2 tablespoons olive oil
– Salt to taste
Instructions:
1. In a large bowl, combine the diced watermelon and crumbled feta cheese.
2. Add the chopped fresh mint leaves and toss gently to combine.
3. Drizzle with olive oil and sprinkle with salt to taste.
4. Serve immediately and enjoy!
Cooking Time: 5 minutes
Shrimp and Mango Summer Rolls
Beat the heat with these refreshing summer rolls packed with succulent shrimp, sweet mango, and crunchy veggies.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 ripe mangos, diced
– 1/4 cup chopped cilantro
– 1/4 cup chopped scallions
– 1/2 cup cooked rice noodles (rice paper)
– 2 tablespoons soy sauce
– 1 tablespoon lime juice
– Salt to taste
– Vegetable oil for frying
Instructions:
1. In a bowl, mix together shrimp, mango, cilantro, and scallions.
2. Cook rice noodles according to package instructions. Cut into thin strips.
3. Lay a rice noodle strip flat on a work surface. Place about 1/4 cup of the shrimp-mango mixture onto the center of the noodle.
4. Fold the bottom half of the noodle up over the filling, then fold in the sides and roll up to form a tight cylinder.
5. Repeat with remaining ingredients.
6. Fry the rolls in hot oil until golden brown, about 2-3 minutes per side.
7. Drain on paper towels and serve immediately.
Cooking Time: 15-20 minutes
Mediterranean Quinoa Bowl with Lemon Tahini Dressing
Mediterranean Quinoa Bowl with Lemon Tahini Dressing Recipe Summary:
This vibrant bowl combines the nutty flavor of quinoa with a medley of Mediterranean-inspired ingredients, topped off with a tangy and creamy lemon tahini dressing. Perfect for a quick and nutritious meal or lunchbox addition.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 small red onion, thinly sliced
– 1 cup cherry tomatoes, halved
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
– Lemon Tahini Dressing ingredients: 2 tablespoons tahini, 2 tablespoons freshly squeezed lemon juice, 1 garlic clove minced
Instructions:
1. Cook quinoa according to package instructions using water or broth.
2. Heat olive oil in a pan over medium-high heat. Add sliced red onion and cook until translucent, about 3-4 minutes.
3. Add cherry tomatoes to the pan and cook for an additional minute.
4. In a small bowl, whisk together tahini, lemon juice, and minced garlic for the dressing.
5. Combine cooked quinoa, roasted vegetables, chopped parsley, and crumbled feta cheese (if using) in a bowl.
6. Drizzle Lemon Tahini Dressing over the top and season with salt and pepper to taste.
Cooking Time:
– Quinoa: 15-20 minutes
– Roasted vegetables: 5 minutes
– Total cooking time: 20-25 minutes
Caprese Stuffed Avocados
A twist on the classic Caprese salad, this recipe brings together creamy avocado, sweet tomato, and tangy mozzarella for a refreshing summer treat.
Ingredients:
– 4 ripe avocados
– 1 pint cherry tomatoes, halved
– 8 oz fresh mozzarella cheese, sliced
– 2 tbsp extra-virgin olive oil
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Cut the avocados in half and remove the pit.
2. Arrange a cherry tomato half and a slice of mozzarella on each avocado half.
3. Drizzle with olive oil and season with salt and pepper.
4. Garnish with chopped fresh basil leaves, if desired.
Cooking Time:
– Preparation time: 10 minutes
– Cooking time: None (serve immediately)
Cold Soba Noodle Salad with Sesame Dressing
A refreshing summer salad that combines the nutty flavor of soba noodles with a creamy sesame dressing, perfect for hot days.
Ingredients:
– 8 oz cold soba noodles
– 1/2 cup chopped cucumber
– 1/2 cup sliced red bell pepper
– 1/4 cup chopped scallions
– 1/4 cup toasted sesame seeds
– 2 tbsp sesame oil
– 2 tbsp soy sauce
– 2 tbsp rice vinegar
– 1 tsp honey
– Salt and pepper to taste
Instructions:
1. Cook soba noodles according to package instructions, then chill in the refrigerator for at least 30 minutes.
2. In a large bowl, combine cooked soba noodles, chopped cucumber, sliced red bell pepper, and chopped scallions.
3. In a small bowl, whisk together sesame oil, soy sauce, rice vinegar, honey, salt, and pepper to make the dressing.
4. Pour the dressing over the noodle mixture and toss to combine.
5. Sprinkle toasted sesame seeds on top and serve chilled.
Cooking Time: 15 minutes (including cooking time for soba noodles)
Greek Yogurt Chicken Salad Wraps
A refreshing twist on traditional chicken salad, these wraps combine the creamy tang of Greek yogurt with juicy chicken, crunchy veggies, and a hint of Mediterranean flair.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup Greek yogurt
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped cucumber
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– 1 teaspoon lemon juice
– Salt and pepper to taste
– 4 large flour tortillas
Instructions:
1. In a medium bowl, whisk together Greek yogurt, olive oil, lemon juice, salt, and pepper.
2. Add diced chicken, red bell pepper, cucumber, and feta cheese (if using) to the bowl. Mix until well combined.
3. Spoon about 1/4 cup of the chicken mixture onto the center of each tortilla, leaving a 1-inch border around the edges.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
5. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: 10 minutes (prep) + assembly time
Grilled Corn and Black Bean Salad
Savor the sweet and smoky flavors of grilled corn and black beans, perfectly combined with tangy lime juice and fresh cilantro.
Ingredients:
– 4 ears of corn, husked and silked
– 1 can black beans, drained and rinsed
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– 1/4 cup chopped fresh cilantro
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Grill corn ears for 10-12 minutes, turning every 3-4 minutes, until slightly charred.
3. In a large bowl, combine black beans, olive oil, lime juice, and cilantro.
4. Slice grilled corn off the cob into 1-inch pieces.
5. Add corn to the bean mixture and toss to combine.
6. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Zucchini Noodles with Pesto and Cherry Tomatoes
This summer-inspired dish is a refreshing twist on traditional pasta, featuring zucchini noodles tossed in a vibrant pesto sauce and topped with sweet cherry tomatoes. Perfect for a light and satisfying meal or as a side dish.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made pesto
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Spiralize the zucchinis into noodle-like strands.
3. Toss the zucchini noodles with pesto until well coated.
4. Place cherry tomatoes on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast in the oven for 10-12 minutes or until tender.
5. Combine cooked zucchini noodles and roasted cherry tomatoes. Top with Parmesan cheese if desired.
6. Serve immediately and enjoy!
Cooking Time: 20 minutes
Chilled Gazpacho with Fresh Herbs
Beat the heat with this refreshing chilled soup, perfect for warm weather gatherings or a quick weeknight meal.
Ingredients:
– 2 cups diced fresh tomatoes (or 1 can of crushed tomatoes)
– 1 cup diced cucumber
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh basil
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1 tablespoon white wine vinegar (optional)
Instructions:
1. In a blender or food processor, combine tomatoes, cucumber, red bell pepper, parsley, basil, garlic, salt, and pepper.
2. Blend until smooth, then transfer the mixture to a bowl.
3. Stir in olive oil and vinegar (if using).
4. Chill the gazpacho in the refrigerator for at least 30 minutes to allow flavors to meld.
5. Serve cold, garnished with additional fresh herbs if desired.
Cooking Time: None! This soup is ready when you are.
Asian-Inspired Chicken Lettuce Wraps
Experience the fusion of Asian flavors with a twist on traditional wraps! Crispy chicken, crunchy veggies, and creamy sauce all come together in a refreshing and flavorful bite.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 2 tbsp soy sauce
– 2 tbsp honey
– 1 tsp sesame oil
– 1/4 cup chopped scallions
– 1/4 cup shredded carrots
– 8-10 lettuce leaves (any variety)
– 1/4 cup crispy fried wonton strips (store-bought or homemade)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together soy sauce, honey, and sesame oil. Add chicken and marinate for at least 30 minutes.
3. Bake chicken for 20-25 minutes or until cooked through.
4. Slice cooked chicken into thin strips.
5. Assemble wraps by placing chicken on a lettuce leaf, followed by scallions, carrots, and crispy wonton strips.
6. Drizzle with your favorite sauce (e.g., peanut sauce, hoisin sauce, or sriracha mayo).
Cooking Time: 25-30 minutes
Tomato and Basil Bruschetta
Tomato and Basil Bruschetta Recipe
Bruschetta is a classic Italian appetizer that combines the flavors of ripe tomatoes, fresh basil, and crispy bread. This simple recipe brings together the best of summer’s bounty in just a few easy steps.
Ingredients:
– 4-6 ripe tomatoes, diced
– 1/4 cup extra-virgin olive oil
– 2 cloves garlic, minced
– 1/4 cup fresh basil leaves, chopped
– 1 baguette, sliced into 1/2-inch thick rounds
– Salt and pepper to taste
– 1/4 cup grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a medium bowl, combine diced tomatoes, olive oil, garlic, salt, and pepper. Stir gently.
3. Arrange baguette slices on a baking sheet. Drizzle with olive oil and toast for 5-7 minutes or until crispy.
4. Spoon the tomato mixture onto toasted bread rounds.
5. Sprinkle chopped basil leaves and Parmesan cheese (if using) over the top.
6. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Lemon Garlic Shrimp Skewers with Couscous
Elevate your dinner game with these flavorful and easy-to-make shrimp skewers, paired with a light and fluffy couscous. This Mediterranean-inspired dish is perfect for a quick weeknight meal or a special occasion.
Ingredients:
– 12 large shrimp, peeled and deveined
– 1/4 cup freshly squeezed lemon juice
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 1 cup couscous
– 2 cups water
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a large bowl, whisk together lemon juice, garlic, olive oil, and oregano. Add shrimp and marinate for at least 30 minutes.
3. Thread marinated shrimp onto skewers.
4. Grill skewers for 2-3 minutes per side, or until pink and cooked through.
5. Cook couscous according to package instructions using 2 cups of water. Fluff with fork.
6. Serve grilled shrimp skewers over couscous. Garnish with chopped parsley if desired.
Cooking Time: 20-25 minutes
Strawberry Spinach Salad with Balsamic Glaze
This refreshing salad combines the sweetness of strawberries with the earthiness of spinach, all tied together with a rich balsamic glaze. Perfect for a light and satisfying meal or as a side dish.
Ingredients:
– 4 cups fresh baby spinach leaves
– 1 pint sliced strawberries
– 1/2 cup crumbled feta cheese (optional)
– 1/4 cup chopped pecans or walnuts
– 2 tbsp olive oil
– 2 tbsp balsamic glaze (homemade or store-bought)
Instructions:
1. In a large bowl, combine spinach leaves and sliced strawberries.
2. If using feta cheese and nuts, sprinkle on top of the salad.
3. Drizzle olive oil over the salad, then pour balsamic glaze over the top.
4. Toss gently to combine flavors.
Cooking Time: None! This salad is ready in just a few minutes.
Cold Peanut Noodle Salad with Crunchy Veggies
Beat the heat with this refreshing salad, packed with crunchy veggies and a creamy peanut sauce.
Ingredients:
– 8 oz. noodles of your choice (rice noodles or soba work well)
– 1/2 cup creamy natural peanut butter
– 1/4 cup soy sauce
– 2 tbsp honey
– 1 tsp grated ginger
– 1/4 cup chopped scallions
– 1 cup mixed crunchy veggies (bell peppers, carrots, snap peas, etc.)
– Salt and pepper to taste
Instructions:
1. Cook noodles according to package instructions; rinse with cold water and set aside.
2. In a blender or food processor, combine peanut butter, soy sauce, honey, and ginger; blend until smooth.
3. In a large bowl, combine cooked noodles, scallions, and crunchy veggies.
4. Pour the peanut sauce over the noodle mixture; toss to coat.
5. Season with salt and pepper to taste.
6. Serve chilled or at room temperature.
Cooking Time: 15-20 minutes
Grilled Fish Tacos with Mango Salsa
Savor the flavor of the tropics with this refreshing twist on traditional fish tacos. The sweetness of mango pairs perfectly with the smoky grilled fish, all wrapped up in a crispy corn tortilla.
Ingredients:
– 4 fish fillets (such as mahi-mahi or tilapia), about 1 inch thick
– 1/2 cup lime juice
– 2 cloves garlic, minced
– 1 teaspoon olive oil
– Salt and pepper to taste
– 8 corn tortillas
– Mango Salsa (recipe below)
– Optional toppings: diced avocado, sour cream, cilantro
Mango Salsa:
– 2 ripe mangos, diced
– 1/4 cup red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons lime juice
– Salt to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lime juice, garlic, and olive oil.
3. Brush the mixture on both sides of the fish fillets.
4. Grill the fish for 4-5 minutes per side, or until cooked through.
5. Warm tortillas by wrapping them in foil and heating on the grill for 2-3 minutes.
6. Assemble tacos with grilled fish, Mango Salsa, and desired toppings.
Cooking Time: 15-20 minutes
Herbed Orzo Salad with Feta and Olives
A refreshing and flavorful salad perfect for a light lunch or dinner, this herbed orzo dish is elevated by the tanginess of feta cheese and the savory taste of olives.
Ingredients:
– 1 cup orzo
– 2 cups water
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh dill
– Salt and pepper to taste
– 1/2 cup crumbled feta cheese
– 1/4 cup pitted and sliced green olives
– 1 lemon, cut into wedges (optional)
Instructions:
1. Cook orzo according to package instructions using 2 cups of water. Drain and set aside.
2. In a large skillet, heat olive oil over medium-high heat. Add garlic and cook for 1 minute.
3. Add cooked orzo, parsley, and dill to the skillet. Season with salt and pepper to taste.
4. Stir in feta cheese and olives until well combined.
5. Serve warm or at room temperature, garnished with lemon wedges if desired.
Cooking Time: 20-25 minutes
Pesto Pasta Salad with Sun-Dried Tomatoes
Combine the flavors of Italy with this refreshing summer salad, featuring sun-dried tomatoes and a rich pesto sauce.
Ingredients:
– 8 oz. pasta of your choice (e.g., bow tie or penne)
– 1/4 cup freshly made pesto
– 1/2 cup cherry tomatoes, halved
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine cooked pasta, pesto sauce, cherry tomatoes, feta cheese, and parsley.
3. Season with salt and pepper to taste.
4. Top with grated Parmesan cheese (if using).
5. Serve immediately or refrigerate for up to 24 hours before serving.
Cooking Time: 15-20 minutes
Summer Berry and Goat Cheese Salad
This refreshing salad is perfect for hot summer days when you need a light and flavorful meal. A mix of sweet berries, tangy goat cheese, and crunchy greens come together in harmony to create a delightful summer treat.
Ingredients:
– 2 cups mixed summer berries (strawberries, blueberries, raspberries)
– 1/2 cup crumbled goat cheese
– 4 cups mixed greens (arugula, spinach, lettuce)
– 1/4 cup chopped fresh mint leaves
– 2 tablespoons olive oil
– 1 tablespoon balsamic vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the mixed greens, crumbled goat cheese, and chopped fresh mint leaves.
2. In a separate bowl, whisk together the olive oil and balsamic vinegar.
3. Pour the dressing over the salad and toss to combine.
4. Add the mixed summer berries and gently fold them into the salad.
5. Season with salt and pepper to taste.
Cooking Time: 10 minutes
Summary
Beat the heat with these refreshing summer lunch recipes! From light and easy salads to satisfying bowls and wraps, we’ve got you covered. Try Grilled Peach and Burrata Salad, Chilled Avocado and Cucumber Soup, or Watermelon and Feta Salad with Mint for a cooling treat. Or, go international with Shrimp and Mango Summer Rolls, Mediterranean Quinoa Bowl, or Greek Yogurt Chicken Salad Wraps. With over 20 recipes to choose from, you’ll never be bored of the same old summer lunch routine again!
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