No need to turn on the stove, grill or oven for these meals! Whether it’s to beat the heat or to make a balanced meal in no time, these no-cook recipes are simple, satisfying and the answer to keeping cool in the kitchen.
Chopped Chickpea Greek Salad
Makes: 4 servings
Prep: 18 min Cook: 0 min
Ingredients
Salad:
1 (425 g) can chickpeas, drained and rinsed
1 medium English cucumber, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
½ medium red onion, diced
1 cup cherry tomatoes, halved
½ cup pitted kalamata olives, chopped
1/3 cup crumbled feta cheese
Dressing:
3 Tbsp olive oil
2 Tbsp lemon juice
1 Tbsp red wine vinegar
1 clove garlic, minced
1 tsp dried oregano
¼ tsp pepper
Pinch red pepper flakes (optional)
Preparation
In a large bowl, toss together all of the salad ingredients until combined. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the salad and toss to coat. Serve immediately or refrigerate until ready to serve.
Nutrition Information
Serving size: 1½ cups
Per serving
Calories: 300; Total fat: 16 g; Saturated fat: 4 g; Sodium: 560 mg; Cholesterol: 11 mg; Total carbs: 33 g; Fibre: 7 g; Sugars: 5 g; Protein: 8 g; Potassium: 595 mg
Herbed Salmon Salad Sandwiches
Makes: 4 servings
Prep: 18 min Cook: 0 min
Ingredients
1 (425 g) can boneless, skinless pink salmon, drained
1/2 cup nonfat plain Greek yogurt
1 tsp lemon zest
2 Tbsp lemon juice
1 clove garlic, minced
½ small red onion, diced
½ English cucumber, diced
1/3 cup crumbled feta cheese
¼ cup sliced almonds
¼ cup raisins
1 Tbsp chopped fresh dill (or ½ tsp dried dill)
2 cups mixed greens
8 slices whole wheat bread
Preparation
In a large bowl, add salmon. Flake with a fork. Stir in Greek yogurt, lemon zest, lemon juice and garlic until combined. Add diced red onion, cucumber, feta cheese, almonds, raisins and dill. Mix until fully combined. Divide salmon mixture evenly onto 4 slices of bread. Top with mixed greens and remaining slices of bread.
Nutrition Information
Serving size: 1 sandwich
Per serving
Calories: 389; Total fat: 9 g; Saturated fat: 3 g; Sodium: 700 mg; Cholesterol: 19 mg; Total carbs: 56 g; Fibre: 9 g; Sugars: 18 g; Protein: 22 g; Potassium: 305 mg
White Bean and Tomato Gazpacho
Makes: 4 servings
Prep: 10 min Cook: 0 min
Ingredients
1 slice whole wheat bread, roughly chopped
2 Tbsp red wine vinegar
4 large ripe tomatoes
1 medium English cucumber
1 small red onion
2 stalks celery
1 green bell pepper
1 clove garlic
2 Tbsp olive oil
½ tsp cumin
½ tsp salt
½ tsp pepper
1 (15 oz) can white beans, drained and rinsed
1 avocado, cubed
2 Tbsp chopped fresh basil
Preparation
In a small bowl, add chopped bread and vinegar. Soak until the bread absorbs all of the vinegar. Roughly chop the tomatoes, cucumber, red onion, celery, bell pepper and garlic. Add chopped vegetables to a blender. Add the soaked bread and vinegar, olive oil, cumin, salt and pepper. Blend on high for 1 minute for a smooth texture, or pulse 15-20 times for a chunky texture. Transfer to a large bowl and stir in white beans. Refrigerate for 3 hours or until completely chilled. When serving, top with cubed avocado and basil.
Nutrition Information
Serving size: 1½ cups
Per serving
Calories: 261; Total fat: 14 g; Saturated fat: 2 g; Sodium: 383 mg; Cholesterol: 0 mg; Total carbs: 29 g; Fibre: 11 g; Sugars: 10 g; Protein: 8 g; Potassium: 922 mg
Mango Shrimp Ceviche
Makes: 4 servings
Prep: 12 min Cook: 0 min
Ingredients
450 g frozen cooked shrimp, thawed, peeled and deveined
¼ cup lime juice
¼ cup lemon juice
1 medium tomato, diced
½ small red onion, diced
1 mango, diced
¼ cup chopped fresh cilantro
¼ tsp salt
1 avocado, cubed
115 g tortilla chips
Preparation
Cut cooked shrimp into small cubes. Add to a large bowl and mix with the lime and lemon juice. Cover and refrigerate for 20 minutes. Stir in diced tomato, red onion, mango, cilantro and salt. Just before serving, stir in cubed avocado. Serve with tortilla chips.
Nutrition Information
Serving size: 1 cup ceviche + 1 oz tortilla chips
Per serving
Calories: 399; Total fat: 16 g; Saturated fat: 2 g; Sodium: 449 mg; Cholesterol: 170 mg; Total carbs: 39 g; Fibre: 6 g; Sugars: 13 g; Protein: 27 g; Potassium: 482 mg
Easy Chicken Lettuce Wraps with Peanut Sauce
Makes: 4 servings
Prep: 18 min Cook: 0 min
Ingredients
Peanut sauce:
¼ cup natural peanut butter
2 Tbsp reduced-sodium soy sauce
1½ Tbsp vinegar
1½ Tbsp water
1 Tbsp lime juice
1 clove garlic, minced
¼ tsp red pepper flakes (optional)
Lettuce wraps:
16 leaves of Bibb lettuce (about 1 large or 2 small heads of lettuce)
4 cups shredded rotisserie chicken, skin removed
1 cup shredded red cabbage
½ cup diced red bell pepper
¼ cup chopped fresh cilantro
2 tsp sesame seeds
Preparation:
Combine all of the ingredients for the peanut sauce in a small bowl. Set it aside. Lay out lettuce leaves. Fill each with shredded chicken, cabbage, red bell peppers and cilantro. Drizzle each with prepared peanut sauce. Sprinkle with sesame seeds before serving.
Nutrition Information
Serving size: 4 lettuce wraps
Per serving
Calories: 371; Total fat: 15 g; Saturated fat: 3 g; Sodium: 417 mg; Cholesterol: 119 mg; Total carbs: 39 g; Fibre: 2 g; Sugars: 3 g; Protein: 50 g; Potassium: 470 mg