Cheap, Easy and Nutritious Plant-Based Recipes You Can Make This Summer
Published on 29.05.26
By Charlotte Rowlatt
Making plant-based swaps in the kitchen does not have to be expensive, bland or complicated. In fact, most ingredients commonly used in vegan recipes are nutritionally dense, cheaper than meat products and can be adapted to a diverse range of flavour profiles. The summer season lends itself to vegan dishes because they’re often light, fresh and easy to enjoy outside in the sunshine. With Veganuary long gone, what better time to explore plant-based eating than now?
These recipes offer inspiration for enjoying plant-based meals, whether you’ve followed a vegan diet for years or you’re looking to make a few small swaps here and there. Either way, eating plant-based is an excellent way to reduce your environmental impact, and spending time in the kitchen is a great way to connect with yourself and others. The dishes are approved by myself - a meat eater who is keen to make more plant-based swaps - and my vegan best friend. They’re versatile, delicious, and don’t take long to make, making them perfect options for busy students.
Japchae Noodle Salad with Summer Rolls
This cold noodle salad is a life-saver when it is too hot to cook and can be customised with whatever vegetables you’d like. You can then make summer rolls out of the leftovers for a delicious and portable lunch option. You can find japchae noodles and rice paper from Seoul Plaza in Cannon Park.
Ingredients:
- Linda McCartney Hoisin Duck
- Carrots
- Red cabbage
- Bell pepper
- Japchae (glass) noodles
- Rice paper (for the summer rolls)
- For the sauce: peanut butter, soy sauce, sesame oil, Chinese cooking wine or rice vinegar, chilli oil, nutritional yeast
1. Chop your vegetables as finely as you can and boil your noodles according to the packet instructions. Drain them and rinse with cold water.
2. Cook your vegan duck in a pan, and once it’s done stir in some teriyaki sauce.
3. Make your sauce by mixing the ingredients together, proportioned to your taste.
4. Assemble your salad and enjoy!
5. The next day, make summer rolls with your leftovers by dampening a sheet of rice paper, placing your filling inside and rolling it up carefully. Double up on rice paper if you want to make them sturdier. You can then make extra sauce to have the summer rolls with.
Miso Tofu Sticky Rice Bowl
This umami, savoury tofu bowl is one of my favourite recipes to make at uni. The miso paste is an excellent source of gut-healthy fermentation and protein, and the kale is an anti-inflammatory superfood. You can swap the sticky rice for noodles, or the tofu for tempeh to mix it up a bit too.
Ingredients:
- Firm tofu (I normally use smoked for flavour, but you can also use unsmoked)
- Bag of kale
- Cucumber
- Sesame seeds (optional)
- Soy sauce
- Sticky rice
- Miso paste
1. Chop the tofu into cubes and coat them in miso paste. Leave it to marinate for best results, but if you’re short on time simply coating it also works well.
2. Spread kale onto a baking tray, then drizzle with olive oil. Add salt, pepper, and any other seasoning of your choice (Sainsbury’s do a Korean barbecue seasoning which I always use!). Mix it to make sure it’s coated evenly.
3. Fry your tofu until evenly cooked. Then, place your kale in the oven or air fryer for 5-10 minutes until it’s crispy. Microwave your sticky rice, then place in a pre-heated bowl.
4. Drizzle your soy sauce over the sticky rice, then put the tofu on top. Slice some cucumber, put that on top and then put your crispy kale on top.
Overnight Oats
This breakfast is my go-to for busy study days; I make it the night before going to the library. The oats are slow-release carbohydrates, and the chia seeds are a great source of Omega-3, making them an excellent fish substitute.
Ingredients:
- 45g oats
- 60ml plant-based milk
- Vegan yogurt (I use roughly one spoonful)
- Chia seeds (you can also add other seeds like pumpkin seeds)
- Cinnamon
- Dates and dark chocolate, both finely chopped (optional)
- Fruit (optional) I like blueberries or sliced strawberries
1.Place all your ingredients into an air-tight container (I always use a mason jar) and mix thoroughly.
2.Put it in the fridge overnight and put your toppings on in the morning.
Potato, Broccoli, and Crispy Chickpea Bowl
This delicious bowl is high in fibre and perfect for lunch or dinner. It’s great for busy study days, as you can heat it up using any of the microwaves across campus.
Ingredients:
- Baby potatoes
- Broccoli
- Tin of chickpeas
- Kale
- Balsamic vinegar
- Optional for added protein – vegan chicken or nutritional yeast flakes
1. Empty the chickpeas onto kitchen roll so the moisture absorbs; leave them there for around 30 minutes. Drizzle with olive oil, nutritional yeast, salt, pepper and paprika (or any seasonings you prefer). Roast in the oven for around 40 minutes until crunchy.
2. Roast your potatoes, seasoning them with salt, pepper and paprika. Season your kale and when there’s 5-10 minutes left, roast this too. Steam your broccoli until cooked.
3. Assemble everything in a bowl, drizzle with balsamic vinegar and enjoy!
Vegan Chilli
Ingredients:
- Tinned tomatoes
- Kidney beans
- Chilli seasoning packet
- Brown onion
- Garlic
- Chilli flakes or fresh chilli
- Textured vegetable protein
- Stock cube/oxo cube
- Rice/nachos to have on the side
- Guacamole and salsa to serve
1. Hydrate your TVP by soaking it in hot water or broth at a 1:1 ratio for about 5-10 minutes until it absorbs the liquid and becomes tender.
2. Chop the onion and garlic, before frying them in a saucepan.
3. Turn the heat down and add your tinned tomatoes, seasoning packet, salt, pepper, oxo cube, and your chilli flakes/chopped chilli. Add your kidney beans and stir.
4. Add the TVP and a bit of water. Stir gently until it cooks down.
5. Prepare your rice or your nachos. To make cheesy nachos, sprinkle them on a baking tray with vegan cheese on top and bake for 10 minutes. You can also top these with sliced black olives, jalapeños or whatever you’d like before baking.
6. Dish up and serve with guacamole and salsa.
With al-fresco dining and picnic season upon us, summer may just be the best season for plant-based eating. Saving the planet and your bank account has never been so simple or delicious, so why not give these recipes a go this term 3?