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Five Recipe Suggestions for Summer Meals
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Key Takeaways
Welcome summer with five recipes for healthy and delicious lunches. It's a good idea to choose seasonal vegetables such as cucumbers, young carrots, beets, young potatoes, beans, botwinka, asparagus beans, cauliflower, or broccoli that are more nutritious at this time of year. First, we recommend buckwheat with botwinka, which is an excellent source of vitamins and minerals. Next, we offer a colorful bowl of eggs that is low in calories. The third recipe is asparagus bean pasta with feta cheese, which is high in protein. The fourth recipe is a cream soup of young carrots, which is low in calories and rich in vitamins. The last suggestion is asparagus pasta with salmon, which is high in protein and healthy fats.
Summer is inseparably connected with a broad range of colorful vegetables. From May, enticing seasonal products have been emerging that should be utilized in daily meal preparation. The proposed lunches will certainly be colorful and enrich your diet!
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Which products should you pick during the summer season?
Although most vegetables are available in stores throughout the year, it is advisable to especially purchase them in the summer season. During the season, the products are very rich in vitamins and minerals, which is m.a. due to the shorter time of food transportation. Moreover, these types of vegetables taste better. In June, July, and August, for example, cucumbers, young carrots, radishes, young potatoes, beans, botwin, asparagus beans, cauliflower, and broccoli are available. Therefore, it is worth preparing a summer meal from them. It is noticeable that most products are green vegetables, which are an excellent source of many vitamins, especially from the B group, and provide mineral components such as iron, potassium, and magnesium. It is also worth mentioning that the mentioned vegetables are relatively low in calories.
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Barley porridge with buttermilk
Preparation time is 30 minutes. Ingredients (per 1 serving):
– Barley porridge – 1⁄2 cup (50 g),
– Buttermilk – 1 1⁄2 cup (150 g),
– Vegetable broth – 1/2 cup (120 g),
– Water – 1/2 cup (120 g),
– Onion – 1 plaster (20 g),
– Feta cheese – 2 plasters (40 g),
– Olive oil – 1 teaspoon (5 g),
– Salt – a pinch (0,2 g),
– Pepper – a pinch (0,2 g).
Preparation:
1. In a frying pan, heat the olive oil and fry the finely chopped onion.
2. Then add the barley porridge and fry for about 2-3 minutes.
3. The porridge is poured over with vegetable broth and water and simmered for 10 minutes.
4. Meanwhile, the buttermilk is thoroughly washed, the roots are separated from the stems and cut into small cubes.
5. The stems are separated from the leaves and also cut.
6. After 10 minutes of cooking, the roots and stems are added to the porridge and cooked for another 5 minutes.
7. Finally, the chopped buttermilk is added.
8. Season with salt and pepper.
9. Serve on a plate and sprinkle with crumbled feta cheese.
Nutritional value (1 serving):
– Energy: 354 kcal,
– Protein: 15.4 g,
– Fat: 12.7 g,
– Carbohydrates: 47.8 g.
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Colorful bowl with an egg
Time to prepare: 25 minutes Ingredients (per 1 serving): Couscous 4 spoonfuls (40 g), Egg piece (50 g) Broccoli portion (150 g), Pumpkin pieces (50 g), Radishes 3 pieces (45 g), Spinach leaves bunch (25 g), Pumpkin seeds spoonful (5 g), Olive oil drizzle (5 g), Salt pinch (0.2 g), Pepper dash (0.2 g) Preparation1. Cook the egg for 7 minutes until it is half done. 2. Add the broccoli florets to the boiling water and cook them for about 7 minutes. 3. Cook the couscous according to the instructions on the package. 4. Slice the pumpkin and radishes. 5. Place the spinach on the plate, add the cooked couscous, vegetables and half-cut egg. 6. Drizzle the entire dish with olive oil, add spices and pumpkin seeds. Nutritional value (1 serving): – Energy: 355 kcal, – Protein: 19.0 g, – Fat: 13.1 g, – Carbohydrates: 43.4 g.
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Pasta with Asparagus Beans and Feta Cheese
Preparation time: 35 minutes Ingredients (per serving): Whole grain pasta (70 g), asparagus beans (150 g), cocktail tomatoes (25 g), feta cheese (40 g), spinach leaves (25 g), garlic (5 g), pumpkin seeds (5 g), olive oil (5 g), salt (0,4 g), pepper (0,2 g). Preparation: 1. Boil the pasta in salted water. 2. Wash the asparagus beans, cut off the ends, and boil them. 3. Heat olive oil in a frying pan and sauté chopped garlic. 4. Add spinach leaves and cocktail tomatoes, sautéing for 5 minutes. 5. Add the cooked pasta and asparagus beans to the frying pan, season, and mix well. 6. Transfer to a plate, sprinkle with crumbled feta cheese and pumpkin seeds.
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A velvety soup of young carrots
Preparation time: 35 minutes Ingredients (per 1 serving): young carrots - two fresh pieces (90 g), fresh celery stalks - one piece (50 g), fresh potatoes - one piece (50 g), broth - one glass (240 g), garlic cloves (5 g), sunflower seeds - one teaspoon (5 g), parsley leaves - two teaspoons (12 g), olive oil - one teaspoon (5 g), salt flakes (0, 2 g), peppercorns (0, 2 g). Preparation: 1. Begin by preparing the fresh carrots, celery stalks, and potatoes, which need to be peeled and chopped into smaller pieces. 2. Heat the olive oil in a pan and add the chopped garlic. 3. Then add the chopped carrots, celery stalks, and potatoes, pour in the broth, and let it simmer for about twenty minutes. 4. Season, when the vegetables are soft. Blend everything into a smooth paste. 5. Pour it into a bowl, add the chopped parsley leaves and sunflower seeds. Nutritional value (per serving): energy: 190 kcal, protein: 6,0 g, fat: 7,6 g, carbohydrates: 26,9 g.
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Pasta with cocktail tomatoes, asparagus, and salmon
Preparation time is 35 minutes Ingredients (per serving):
- whole grain pasta in a glass (70 g),
- smoked salmon in a serving (50 g),
- green asparagus in a quantity of 5 pieces (200 g),
- cocktail tomatoes in a handful (100 g),
- cream cheese in a quantity of a spoon (10 g),
- onion in a quantity of a slice (20 g),
- olive oil in a quantity of a spoon (5 g),
- salt in a quantity of a pinch (0,2 g),
- pepper in a quantity of a pinch (0,2 g).
Instructions:
1. Cook the pasta in a pot of salted water.
2. Wash the asparagus, cut off their hard ends, and cook them in a pot of water, so that their tips protrude above the water level.
3. Heat the olive oil in a pan and fry the chopped onion in it.
4. Add the cooked pasta and smoked salmon to the pan and mix everything well.
5. Stir the cream cheese into the other ingredients thoroughly.
6. Cut the cooked asparagus into smaller pieces and add them to the pan.
7. Add salt and pepper to taste.
8. Transfer the mixture to a plate and serve it with the sliced cocktail tomatoes.
Nutritional value (per serving):
- energy: 462 kcal,
- protein: 26.8 g,
- fats: 13.4 g,
- carbohydrates: 59.5 g.
Meal Plan
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Scientifically reviewed by a clinical dietitian
• 21.03.2026
mgr Tomasz Jankowski
Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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