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Main Dishes,  Veganism

Quick Vegan Meals | Summer Edition

Summer can be a very busy time. Most of us can’t be bothered to cook elaborate meals, especially when we would rather be outside or hanging out with friends. These meals are super simple and also fresh and light (inspired by summer). I hope you enjoy these healthy vegan meals.

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Quick Vegan Dinners _ Summer

1. Greek Orzo Salad

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This is something I ate a lot prior to being vegan. My family used to make this with chicken and feta cheese, but now I just omit those ingredients. This is a good dish to meal prep because it serves about 2-4 and it stays well in the refrigerator.

Ingredients…

  • 1/2 Package of orzo pasta.
  • Cucumber slices.
  • 1 tablespoon of olive oil.
  • 1/4 of an onion (yellow).
  • Sun-dried Tomatoes.
  • Kalamata olives.
  • 1/2 lemon (for juice).

Directions…

  • Cook pasta according to package instructions. Should only take about 10 minutes.
  • Refrigerate pasta for about 30 minutes.
  • After the pasta is cool, add in oil and veggies. Right before serving, add a squeeze of lemon juice.

Additional Comments…

  • I suggest cooking the pasta in the morning and then serving this for lunch or dinner.
  • You can add whatever veggies you like. You can add vegan cheese or tofu as well.

2. Chopped Salad with Crispy Tofu

IMG_5201

Ingredients…

  • Preferred salad mix. I bought a sesame ginger chopped salad mix.
  • 1/2 block of firm or extra firm tofu.
  • Preferred dressing.
  • 1 tablespoon of nutritional yeast.
  • 1 teaspoon of smoked paprika (optional).
  • 1 clove of garlic or 1 teaspoon of minced garlic.
  • Pinch of salt.
  • 1-2 tablespoons of soy sauce or coconut aminos (any Asian inspired sauce will do).
  • 1 teaspoon of olive oil.

Directions…

  • Assemble salad in a bowl.
  • Drain and press tofu and cut into small squares.
  • In a mixing bowl: add in spices, nutritional yeast, soy sauce, and tofu. Mix everything together until tofu is well coated.
  • Place a skillet on medium heat and add olive oil and garlic to the skillet.
  • After a few minutes, add in tofu and flip after about 5 minutes. The tofu should be crispy on all sides.
  • Add tofu to the salad.

Additional Comments…

  • If you don’t have nutritional yeast, you can substitute corn starch.
  • The only complicated thing about this recipe is the tofu, this meal should only take about 15-20 minutes.
  • You can use whatever spices you prefer.

3. Fajita Avocado Toast

IMG_1818

Ingredients…

  • Sourdough bread (2-3 slices).
  • 1-2 avocados.
  • 1/2 cup sliced peppers.
  • 1/2 container of prepared jack fruit (optional).
  • 1 tablespoon of taco seasoning.

Directions…

  • Cook peppers and jack fruit in a skillet on medium heat. Add in taco seasoning. Heat this mixture for about 5 minutes.
  • Mash the avocados and toast the bread.
  • Spread the avocado onto the toast and put the pepper mixture on top.

Additional Comments…

  • Jack fruit can be hard to find, you can substitute another vegan meat or just use the peppers.
  • If you are avoiding bread, you can use corn tortillas and make tacos.

4. Buffalo Cauliflower Salad

IMG_5265

Ingredients…

  • 1 bag of cauliflower or 1 head.
  • 1/2 block of tofu (optional).
  • 1 cup of mixed greens.
  • 1 avocado.
  • 1 teaspoon of minced garlic.
  • 1 teaspoon of paprika.
  • 1 teaspoon of salt.
  • 1 tablespoon of nutritional yeast.
  • Hot sauce.

Directions…

  • Preheat oven to 425 degrees Fahrenheit.
  • Add cauliflower, spices, garlic, and hot sauce into a mixing bowl. If you are also using tofu, cut into little squares and add into the mixture.
  • Pour mixture onto a baking sheet and cook for 20-30 minutes, flipping halfway through.
  • Put greens into a bowl and dress with leftover hot sauce and avocado. Top with buffalo cauliflower.

5. Buddha Bowls/Rice Bowls

This bowl has corn, fajita veggies, mixed greens, rice, and chili beans. This seems like more of a winter dish, but the roasted corn gives it a summer vibe. These bowls are easy to assemble and don’t take very long to make. You can use instant rice and canned beans to speed up the prep time. With Buddha Bowls, it is great to have a sauce. I used one that had tahini, lemon juice, soy sauce, and hot sauce. This is an optional step though. With these types of dishes, you don’t really need a formal recipe.

Thanks for stopping by! Let me know if you try these recipes and if you have any favorite summer recipes, put them in the comments!

*All photos taken by me, if you want to use them please credit me. Thanks for visiting my blog! This post is NOT sponsored, however I am affiliated with iHerb and Amazon and I do earn a small commission if you decide to use my links. Check out my Shop page for more info. Thanks again for reading!

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Dietitian MomQuick Vegan Meals | Summer Edition — Authentically Vegan – SEOjustmemillymayQuick Vegan Meals | Summer Edition — Authentically Vegan – the_irreplacableMelissa Gibbs Recent comment authors

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mistimaan
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mistimaan

Looks tasty

With love, Caroline
Guest

The crispy tofu sounds amazing! I never know how to cook it so I’ll probably try to do that! 😊

Melissa Gibbs
Guest

Ahhh I’m so happy I found you’re blog! I have been recently thinking about going vegetarian and hoping to eventually transition into Veganism but I know there is a lot to consider going into the journey! I’ve never hated meat per say but in the past few years, I’ve found myself so sluggish feeling despite being a very active person and attribute that a lot to my diet, especially considering I work at a deli/sub shop. I had the idea that going vegetarian and vegan would help me feel a lot better health wise…the few people I know who have… Read more »

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[…] via Quick Vegan Meals | Summer Edition — Authentically Vegan […]

justmemillymay
Guest

The dishes look lovely, been quite into avocado recently so your avocado dish looks lovely.

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[…] via Quick Vegan Meals | Summer Edition — Authentically Vegan […]

Dietitian Mom
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Great post on light easy vegan meals for the summer!

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