Light meal recipes ideas

 Looking for some cool ideas for light meals during the hot summer? Well, we might give you some options if didn’t already try them yet.


Fried brown rice with hot sauce, pineapple, cashew nuts and beans is healthy, light and delicious meal.


4 cups of cooked brown rice
4 spring onions, chopped into 1.5cm pieces
1 cup of coarsely chopped pieces of pineapple
1 cup of frozen beans

½ cup of cashews

2 tablespoons of coconut oil,

3 tablespoons of tamari soy sauce,

1 tablespoon of any hot sauce of your choice.

Preheat oven to 160o C. Mix rice, onion, pineapple,  green beans and cashew nuts in a large bowl. Mix coconut oil, tamari soy sauce and a hot sauce in a small bowl.  Pour that mixture over the rice and stir. Put it in the oven and bake for 45 to 60 minutes. Stir every 20 minutes. When the rice becomes dry and crunchy, your meal is ready.

Serve with little tamari soy sauce, if necessary.


Very simple and nutritious spread that goes well with various kinds of bread


2 avocados,

50g of finely chopped onion,

1 finely chopped pepper (remove the seeds),

2 tablespoons of lemon juice

2 finely chopped small tomatoes (remove the seeds),

1 teaspoon of salt

1 pepper, if desired,


Strain avocado with a fork, but keep it in one piece. Add remaining ingredients and stir.

This is a very simple and nutritious spread. It goes well with all kinds of integral bread, thin corn breads (tortillas), or as a side dish to a meal (fried potatoes, seitan, etc.). Can be held for 2 days in the fridge or in a cellophane wrap to prevent the color change.



2 to 3 tablespoons of butter,

1 onion,

6 cups of water,

1 head cauliflower, cut into little florets (about 6 cups)

1 cup of grated herb cheese,

Few pieces of toasted bread.

For the garnish:

a handful of kale,

a handful of parsley,

½ cup olive oil,

clove of garlic,

½ teaspoon salt,

½ lemon.



Heat the butter in a large pot. Cut the onion into thin slices. Add the onion and simmer the mix about 20 minutes, stirring occasionally. When the color of onions into golden/brown, add water and cauliflower. Simmer the mix about 10 minutes or until the cauliflower becomes soft (try a fork). Whisk with blender stick until the soup becomes thick. Add cheese and stir until melted. In the end, you can still quite briefly stir with blender stick. Fry cubes of toasted bread briefly in olive oil, turning them until they get brownish color.

Side dish:

Put the parsley, kale, garlic and salt in a blender and grind. Squeeze a half of lemon in it and stir.

Add the toasted bread into the soup. Add a top garnish and serve.



250 grams of dried chickpeas,

2 cloves of garlic,

2 tablespoons of olive oil,

1 lemon,

1 teaspoon of salt,

1 teaspoon of pepper,

1 teaspoon of cayenne pepper,

2 tablespoons of tahini.


Soak the beans overnight in water to soften. The next day, boil it in water for 30 minutes, until they become soft. Drain the beans, leaving a cup of liquid. Grind the cooked chickpeas in blender (food processor, chopper), add the liquid from cooking and add a little lemon juice until you get the desired consistency. Then add shredded garlic, oil, tahini, spices (if desired) and  re-grind until you get a thick paste, similar to cheese. A dove quantities can give about 1 liter of spread and you can keep it in the fridge for 2-3 days. Cooked chickpeas can be freezed, but gradually defrosted so you could always make a fresh meal. Serve it warm or cold with a salad or as a spread for bread.


If you like zucchini and you have little time, then you will like this recipe – the preparation takes only 20 minutes


300g of pasta

2 to 3 zucchinis

3 cloves of garlic

2 tablespoons of olive oil

150ml of white wine

250ml of cooking cream

1 tablespoon of salt

1 tablespoon of pepper

100g of herb cheese


Cook pasta as directed on the package. Heat the olive oil in a wok and add the zucchini and a pinch of salt. When the zucchini softens, and add crushed garlic and white wine. Cook (braise) on lower heat. When cooking with wine, add approximately half of cooking cream. Spice it with pepper and, if necessary, add some more salt. Drain the pasta cooked in a wok and mix it with sauce and cheese (leave a little cheese for sprinkling the moussaka from above). If desired, add a little thyme.  You can also decorate the meal with cheese and serve immediately.

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