Stay Cool with Light & Nourishing Summer Meals

When the heat rolls in, heavy meals just don’t cut it. That’s when it’s time to lean into simple, refreshing dishes that nourish without weighing you down. These three no-fuss summer recipes are perfect for lunch, dinner, or meal prep—and they all feature Mother Earth Products’ freeze-dried and dehydrated pantry staples. Each one is easy to assemble, travel-friendly, and full of flavor and fiber to keep you satisfied on hot days.

You can find all the freeze-dried and dehydrated ingredients featured in these recipes in our Light Summer Meals Collection, perfect for keeping your kitchen stocked with no-fuss, shelf-stable essentials.

Summer Bean & Veggie Pasta Salad

Hearty • Chilled • Meal Prep Friendly
Serves: 2
Total Time: ~25 minutes

This vibrant pasta salad is perfect for warm days when you crave something cool, nutritious, and easy to assemble. Featuring your Great Northern Beans, dehydrated veggies, and freeze-dried peas, it’s a refreshing lunch or side dish that travels well.

Ingredients:

• 1/2 cup dehydrated Great Northern Beans
• 1/4 cup dehydrated carrots
• 1/4 cup freeze-dried peas
• 1/4 cup dried mixed bell peppers
• 6 oz whole wheat or chickpea pasta
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar or lemon juice
• Salt and pepper, to taste
• Fresh herbs (optional: basil, parsley)

Instructions:

1. Rehydrate the Beans and Veggies:

   Soak the beans in hot water for 20 minutes or until tender. Repeat for carrots, peas, and bell peppers, soaking each in separate bowls. Drain and cool.

2. Cook the Pasta:

   Boil pasta in salted water until al dente. Drain and rinse with cold water to stop cooking.

3. Assemble the Salad:

   In a large bowl, combine pasta, rehydrated vegetables, and beans.

4. Dress and Serve:

   Whisk together olive oil and vinegar or lemon juice. Season with salt and pepper. Toss salad with the dressing and top with herbs if using. Serve chilled or at room temperature.

Cold Mediterranean Hummus Bowl

No-Cook • Flavor-Packed • Plant-Based
Serves: 2
Total Time: ~15 minutes

A protein-rich bowl that’s as refreshing as it is satisfying. Creamy hummus made from your Instant Hummus Mix forms the base, layered with chilled beans, vegetables, and briny olives.

Ingredients:

• 1/2 cup Instant Hummus Mix (Classic or Roasted Red Bell Pepper)
• 1/4 cup freeze-dried red bell peppers
• 1/4 cup dehydrated navy beans
• 1/4 cup cucumber slices
• 1/4 cup cherry tomatoes, halved
• 2 tbsp kalamata olives, sliced
• Optional: crumbled feta, lemon wedges, parsley
• Pita or flatbread, for serving

Instructions:

1. Prepare the Hummus:

   Mix the Instant Hummus with water as directed. Chill for 10 minutes.

2. Rehydrate the Beans and Peppers:

   Soak navy beans and bell peppers in hot water for 15 minutes. Drain and cool completely.

3. Assemble the Bowl:

   Spread hummus in the base of a bowl. Layer with beans, peppers, cucumber, tomatoes, and olives.

4. Top and Serve:

   Add crumbled feta and a squeeze of lemon if desired. Garnish with parsley. Serve cold with pita on the side.

Mason Jar Summer Veggie Soup

Chilled • Hydrating • High-Fiber
Serves: 2
Total Time: ~20 minutes

This broth-based, no-heat soup is loaded with colorful dried vegetables and lentils, making it ideal for make-ahead lunches. Enjoy it cold or room temp straight from the jar.

Ingredients:

• 1/4 cup dried vegetable soup mix
• 1/4 cup dried zucchini
• 1/4 cup dehydrated lentils
• 1 tbsp dried leeks
• 2 cups chilled vegetable broth
• 1 tsp lemon juice
• Salt, pepper, dash of cumin

Instructions:

1. Rehydrate the Ingredients:

   In separate bowls, soak soup mix, zucchini, and lentils in hot water for 15–20 minutes. Drain and let cool.

2. Layer the Jar:

   In a mason jar or container, layer leeks, zucchini, lentils, and soup mix.

3. Add Broth and Flavor:

   Pour in chilled vegetable broth, lemon juice, and seasonings. Stir or shake to combine.

4. Chill and Enjoy:

   Refrigerate until ready to eat. Shake gently before serving. Enjoy cold or at room temperature.

From a vibrant Summer Bean & Veggie Pasta Salad to a chilled, protein-rich Mediterranean Hummus Bowl, and even a hydrating Mason Jar Veggie Soup, these meals are made for eating al fresco, on the go, or straight from the fridge. With a few quick rehydration steps and a handful of wholesome ingredients, you’ll have delicious summer eats that are light, cool, and totally crave-worthy.

Whether you're prepping ahead for the workweek or planning a breezy backyard picnic, these recipes are here to help you stay nourished, energized, and refreshed all summer long.

← Previous Post Next Post →