When the heat gets too hot and your body asks for a break from the stove, there’s nothing better than preparing dishes that refresh you without weighing down your stomach. The right recipes transform lunch into a light and tasty experience, perfect for maintaining energy without that feeling of discomfort that heavy foods bring on hot days.
We’ve put together 5 delicious preparations that combine practicality with freshness. Each suggestion was designed to help you enjoy nutritious meals without spending hours in the kitchen. Find out below how to make your lunches more enjoyable this season!
Ingredients
- 300 g the noodle gluten-free noodles
- 400 g raw medium shrimp, cleaned and shelled
- 60 ml olive oil
- 3 cloves of garlic, chopped
- 120 ml dry white wine
- Zest of 1 lemon
- 40 ml lemon juice
- Salt to taste
- Ground black pepper to taste
- 1 tablespoon chopped fresh parsley
- 1 tablespoon chopped green onion
- 1 ladle of pasta cooking water
- Water to cook the pasta
Preparation mode
In a pan over medium heat, cook the pasta in salted water until cooked. al dente. Reserve a ladle of the cooking water, drain and keep the pasta warm. In a container, season the shrimp with salt, black pepper and half the lemon zest. Heat a large frying pan over medium-high heat, add half the olive oil and grill the shrimp for about 2 minutes on each side, until pink. Remove and reserve.
In the same frying pan, reduce the heat to medium and add the remaining olive oil. Add the garlic and sauté for about 30 seconds, without browning. Add the white wine and let it boil until it reduces slightly. Add the lemon juice, remaining zest and mix. Add the cooked pasta, stirring to coat in the sauce. Add cooking water to adjust the texture. Return the prawns to the pan, mix gently and heat for about 1 minute. Finish with parsley and chives. Adjust salt and black pepper and serve immediately.
Ingredients
- 1 cup of raw quinoa
- Water for cooking
- 1 carrot grated
- 1/2 cup cooked green corn
- 1 tablespoon olive oil
- 4 eggs
- 1 cup of natural yogurt
- 1 tablespoon lemon juice
- 1 teaspoon of salt
Preparation mode
Wash the quinoa and cook it with water in a pan, over medium heat, for about 15 minutes, until the grains are soft. Book. Then, in a container, mix the quinoa with the carrot, corn and olive oil and set aside.
Poached egg
In a pan, heat the water until it almost boils. Crack an egg into a container and carefully pour it into the water. Cook for about 3 minutes. Repeat with the remaining eggs. Then mix the yogurt, lemon juice and salt until it forms a smooth sauce. Serve the quinoa with the poached egg on top and finish with the sauce.
Ingredients
- 2 cups of raw white rice
- 4 teacups of water
- 1 teaspoon of salt
- 400 g the chicken breast
- 1 bay leaf
- 1 clove of garlic
- Salt to taste
- 120 g of cooked green corn
- 150 g cherry tomatoes cut in half
- 120 g chopped red onion
- 1 avocado cut into slices
- 3 tablespoons soy sauce
- 2 tablespoons olive oil
- 1 tablespoon sesame oil
- 1 tablespoon lemon juice
- 1 teaspoon of honey
- 1 teaspoon grated ginger
- 1 tablespoon of white sesame
- 1 tablespoon black sesame
Preparation mode
In a pan, place the rice, water and salt. Place over medium heat and cook until the water dries and the grains are soft. Turn off the heat, cover the pan and set aside. Place the chicken breast in another pan, cover with water, add the garlic, bay leaves and salt. Cook over medium heat until very soft. Drain, discard the seasonings and shred the chicken while it is still hot.
In a bowl, mix soy sauce, olive oil, sesame oil, lemon juice, honey and ginger. Add the shredded chicken and mix until well coated with the sauce.
To assemble, distribute the rice at the bottom of a bowl. On top, arrange the seasoned chicken, green corn, cherry tomatoes, red onion and avocado, arranging the ingredients into separate parts. Finish with white and black sesame and serve immediately.
Ingredients
- 4 white fish fillets
- 1 tablespoon olive oil
- 1 teaspoon of salt
- 1/2 teaspoon ground black pepper
- 2 cups of tea chickpea cooked and drained
- 1 cup chopped tomato
- 1/2 cup chopped red onion
- 2 tablespoons chopped mint
- 2 tablespoons of lemon juice
Preparation mode
In a container, season the fish with salt and black pepper. Afterwards, heat a non-stick frying pan over medium heat, add the olive oil and grill the fillets for 3 minutes on each side, until golden and soft. Then, in a bowl, mix the chickpeas, tomatoes, red onion, mint and lemon juice. Serve the fish with the salad, keeping everything at room temperature for freshness.
Ingredients
- 1 cup of raw green lentils
- 3 cups of water for cooking
- 1 cup seedless tomatoes, cut into small cubes
- 1 cup Japanese cucumber, cut into small cubes
- 1/2 cup red onion chopped into small cubes
- 1/2 cup finely chopped fresh parsley
- 1/4 cup chopped fresh mint
- 1/4 cup olive oil
- 3 tablespoons of lemon juice
- Salt and ground black pepper to taste
Preparation mode
Place the lentils in a medium saucepan, add the water and place over medium heat. Cook until the grains are soft but firm. Drain the water well and spread the lentils on a plate to cool completely.
Afterwards, transfer the lentils to a large bowl. Add the tomato, cucumber and red onion, mixing gently to maintain the texture of the vegetables. Add the chopped parsley and mint, distributing it evenly throughout the salad.
In a separate container, mix the olive oil, lemon juice, salt and black pepper until a homogeneous seasoning forms. Pour over the salad and stir carefully until all the ingredients are coated. Refrigerate for at least 20 minutes before serving, so the flavors can integrate and the dish becomes even more refreshing.