Refreshing Lunch Ideas When It’s Hot: Light and Satisfying Meals

Hot weather calls for cool, refreshing lunches that are light yet filling. These summer-friendly recipes are perfect for staying energised without feeling weighed down.

8 Cool Lunch Ideas for Hot Days

• Chilled pasta salad with veggies
• Watermelon and feta salad
• Cold soba noodle bowl
• Caprese wraps
• Greek yoghurt and fruit parfait
• Avocado and prawn salad
• Vietnamese rice paper rolls
• Gazpacho (cold tomato soup)

Recipe 1: Chilled Pasta Salad with Veggies

Ingredients:

• 200g pasta (fusilli or bowtie)
• 1 cup cherry tomatoes (halved)
• 1/2 cucumber (diced)
• 1/2 red bell pepper (diced)
• 1/4 cup olives (sliced)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Cook the pasta according to package instructions, drain, and let it cool.
2. In a large bowl, combine the cherry tomatoes, cucumber, red bell pepper, and olives.
3. Mix in the cooled pasta, olive oil, lemon juice, salt, and pepper.
4. Chill in the fridge for 10 minutes before serving.

Recipe 2: Watermelon and Feta Salad

Ingredients:

• 2 cups watermelon (cubed)
• 1/2 cup feta cheese (crumbled)
• 1/4 cup fresh mint leaves
• 1 tablespoon olive oil
• 1 teaspoon balsamic vinegar (optional)

Instructions:

1. Arrange the watermelon cubes on a serving plate.
2. Sprinkle crumbled feta cheese and fresh mint leaves over the top.
3. Drizzle with olive oil and balsamic vinegar if desired.
4. Serve chilled.

Recipe 3: Cold Soba Noodle Bowl

Ingredients:

• 200g soba noodles
• 1/2 cup shredded carrots
• 1/2 cup sliced cucumber
• 1/4 cup soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon grated ginger
• Sesame seeds for garnish

Instructions:

1. Cook soba noodles according to package instructions, then rinse under cold water and drain.
2. In a bowl, mix soy sauce, sesame oil, and grated ginger to make a dressing.
3. In a serving bowl, arrange the soba noodles, carrots, and cucumber.
4. Drizzle the dressing over the top and garnish with sesame seeds.

Recipe 4: Caprese Wraps

Ingredients:

• 2 large whole-grain wraps
• 150g fresh mozzarella (sliced)
• 1 cup cherry tomatoes (halved)
• Fresh basil leaves
• 2 tablespoons pesto

Instructions:

1. Spread pesto evenly over the wraps.
2. Layer mozzarella slices, cherry tomatoes, and basil leaves on top.
3. Roll the wraps tightly and slice in half.
4. Serve immediately or chill before serving.

Recipe 5: Greek Yoghurt and Fruit Parfait

Ingredients:

• 1 cup Greek yoghurt
• 1/2 cup granola
• 1/2 cup mixed berries (e.g., strawberries, blueberries, raspberries)
• 1 tablespoon honey (optional)

Instructions:

1. In a glass or bowl, layer Greek yoghurt, granola, and mixed berries.
2. Repeat the layers until all ingredients are used.
3. Drizzle with honey if desired. Serve immediately.

Recipe 6: Avocado and Prawn Salad

Ingredients:

• 1 ripe avocado (sliced)
• 1 cup cooked prawns
• 2 cups mixed greens
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, mix the greens, avocado slices, and prawns.
2. Drizzle with olive oil and lemon juice.
3. Season with salt and pepper and toss gently.
4. Serve immediately.

Recipe 7: Vietnamese Rice Paper Rolls

Ingredients:

• 8 rice paper wrappers
• 1 cup cooked prawns (halved)
• 1 cup julienned vegetables (e.g., carrots, cucumber, bell peppers)
• 1/4 cup fresh coriander leaves
• 1/4 cup peanut dipping sauce

Instructions:

1. Soak each rice paper wrapper in warm water until soft, then lay it flat on a clean surface.
2. Place a small portion of prawns, vegetables, and coriander on the wrapper.
3. Roll tightly, folding in the sides as you go.
4. Serve with peanut dipping sauce.

Recipe 8: Gazpacho (Cold Tomato Soup)

Ingredients:

• 4 large ripe tomatoes (chopped)
• 1 cucumber (peeled and chopped)
• 1 red bell pepper (chopped)
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 2 cups cold water
• Salt and pepper to taste

Instructions:

1. Blend tomatoes, cucumber, bell pepper, olive oil, red wine vinegar, and cold water until smooth.
2. Season with salt and pepper to taste.
3. Chill in the refrigerator for at least 30 minutes before serving.
4. Serve cold, garnished with chopped vegetables or herbs.

Tips for Staying Cool with Your Lunch

• Use Seasonal Ingredients: Choose fresh fruits and vegetables for maximum flavour and hydration.
• Avoid Cooking Heat: Opt for recipes that require minimal or no heat preparation.
• Pair with Refreshing Drinks: Serve with iced tea, sparkling water, or fresh lemonade.

You can purchase Deer & Oak kitchenware though our website at deerandoak.co.uk or through Amazon UK at amazon.co.uk