As we enter the warm summer months, the last thing many of us want to do is to spend time over a hot stove. So try these no-cook, raw vegan dishes – they're quick and easy to prepare, bursting with fresh, vibrant flavours and packed with nutrients.
From refreshing salads and hearty stuffed avocados to vibrant tacos and sweet fruit parfaits, we have something for everyone to enjoy. They will keep you cool, energised and satisfied all season long.
Embrace the simplicity and health benefits of raw vegan cuisine this summer and discover how easy and enjoyable healthy eating can be.
Courgette Noodles with Pesto
This meal is low in carbs and high in vitamins A and C, making it a perfect, healthful option for a hot day.
Courgette noodles are a fantastic alternative to traditional pasta, offering a light and refreshing base for a variety of toppings. Make them by simply spiralizing fresh courgette.
For the pesto, blend fresh basil, garlic, pine nuts, nutritional yeast and olive oil. Toss the noodles in this aromatic pesto sauce and you have a dish that’s easy to prepare and bursting with summery, herbaceous flavours.
Watermelon
Nothing embodies summer quite like watermelon. For a refreshing and hydrating salad, combine cubes of juicy watermelon with sliced cucumber, fresh mint leaves and a squeeze of lime juice. This salad is simple to make and is packed with hydration thanks to the high water content in both watermelon and cucumber. The sweet and tangy flavours meld beautifully, creating a dish that’s both cooling and satisfying. Plus, it’s rich in vitamins A and C and antioxidants.
Another option, taken from our Take V publication, is a simple watermelon and vegan feta salad. Cut some watermelon into thick wedges, slice some vegan feta-style cheese into large, thin pieces or alternatively, crumble it into chunks in your hands. Mix all the ingredients, drizzle with olive oil and serve.
Stuffed Avocados
Avocados are a great source of healthy fats and make a perfect base for a no-cook meal. Halve ripe avocados and remove the pits. Then fill them with a colourful mix of cherry tomatoes, sweetcorn, black beans and a drizzle of lime juice.
This dish is creamy and hearty, providing a good dose of fibre and protein. It’s simple yet impressive, perfect for lunch or a light dinner. The combination of creamy avocado with the fresh, crisp vegetables creates a delightful contrast in textures and flavours.
Raw Vegan Tacos
For a fun and crunchy meal, try raw vegan tacos. Use large lettuce leaves as the taco shells and fill them with a variety of chopped vegetables, such as bell peppers, tomatoes, red onions, and shredded carrots. Top with a creamy cashew sauce made by blending soaked cashews with lemon juice, garlic, and nutritional yeast.
These delicious tacos are packed with nutrients, making them a perfect light meal for hot days. The vibrant colours and fresh flavours make this dish as appealing to the eye as it is to the palate.
Chickpea Salad
Chickpeas are high in fibre and protein, and contain some healthy fats. They have a low glycaemic index (GI), which means they can potentially help to control blood sugar, manage weight, and support heart and gut health.
Simply mix one tin of chickpeas with a finely chopped small onion, skinned and chopped tomatoes, a diced red pepper, some chopped celery and parsley. Add a tablespoon of vinaigrette and lemon juice to taste.
Fruit Parfait
This is an excellent choice for breakfast or a light dessert. Layer fresh berries, sliced bananas and your favourite plant-based yoghurt. Add texture and flavour with a sprinkle of granola and a dash of cinnamon. This sweet and satisfying parfait offers a good mix of fibre, vitamins, and antioxidants. The granola adds a nice crunch, perfectly complementing the creamy yoghurt and juicy fruit.
Gazpacho
This classic Spanish cold soup is perfect on hot summer days. To make a raw vegan version, blend together ripe tomatoes, cucumber, bell pepper, red onion, garlic and a splash of apple cider vinegar. Season with salt, pepper, and a touch of olive oil. This refreshing soup is served cold and is incredibly hydrating and nutritious. It’s rich in vitamins A and C, with all the nutritional benefits of natural, raw vegetables.
Raw Vegan Sushi Rolls
Use paper-thin seaweed sheets to add variety of vegetables into your diet. Take nori sheets and fill them with thinly-sliced vegetables, such as avocado, cucumber, bell pepper and carrots.
Add a touch of sweetness with pineapple or mango slices. Roll them up tightly and serve with a side of tamari or soy sauce for dipping. These tasty rolls are fun to make and provide a good balance of flavour and texture.
Chia Pudding
Chia pudding is versatile and nutritious, a great option for breakfast or dessert. Mix chia seeds with plant-based milk and let it rest in your refrigerator overnight. By morning, your mix should have achieved a thick, pudding-like consistency. Top with fresh berries, sliced almonds and a drizzle of maple syrup. Chia seeds are rich in omega-3 fatty acids, fibre, and protein, making this pudding a healthy and satisfying choice.
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