As summer winds down, most of us want to be outside enjoying the perfect weather rather than spending hours in the kitchen. These 4 meal ideas will be on the table in 20 minutes or less and can utilize all of that delicious summer produce you picked up at the store, your garden, or farmer's market. Three out of the four of these meals are actually plant-based (vegetarian) and the fourth could be made vegetarian with the omission of the meat, so these would be perfect options for an easy "Meatless Monday" meal.
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#1 Veggie and Black Bean Quesadillas (above)
Who doesn't love quesadillas? This easy meat-free meal will be on the table in less than 20 minutes (including prep/chopping time). You can use whatever type of vegetables and beans that you have on hand, but some of my favorites are colored bell peppers, onion, and black beans. Use whole-wheat tortillas to get more fiber, or opt for regular white tortillas if that's more your thing. For a gluten-free option, you could use corn tortillas (or another type of gluten-free wrap from the deli).
To Make: I use a large electric skillet to make these. It's easier to flip them if you use only one tortilla per quesadilla (using the fold-over method). Place the tortilla on the skillet and add cheese, rinsed beans, and vegetables to one side. Fold the tortilla in half. Flip once the bottom side gets golden brown and then continue cooking until the other side is golden brown and heated through. Serve with a quick guacamole (simply mash up avocado and squeeze in lime juice and salt) or whatever taco sauce or salsa you have on hand.
#2 Veggie Burgers and Slaw on Pretzel Buns (above)
Veggie burgers by themselves can be a bit dull, but this combo using slaw, cheese, and pretzel buns is a favorite in my house. We have been eating this meal at least once per week all summer. My favorite brand of veggie burgers is Hilary's Eat Well because their ingredient list is very high quality and composed of only whole foods and spices compared to some other major store brands. There are many varieties to choose from and most major grocery stores carry this brand in the vegetarian freezer section these days.
To Make: Cook frozen veggie patties on a hot skillet for 3-4 minutes per side (or until heated through). Melt cheese on them, if desired, once cooked through. You also could cook them on the grill outside. While the burgers are cooking, mix a bag of store-bought coleslaw or broccoli slaw with some fresh slaw dressing (you can find this with the other refrigerated dressings in the produce section). To serve, toast the pretzel buns briefly and add favorite condiments (my favorite is mustard with these). Place veggie burger on the bun and top the burger with the slaw you made (this really ups the flavor of the burger and will get you hooked on these).
#3 Flat Bread Caprese Pizzas (above)
Summertime is the perfect time to take advantage of fresh seasonal produce like tomatoes and basil! Use the tomatoes and basil from your summer garden (or farmer's market/store if you don't have your own garden) to make these easy Caprese flat bread pizzas.
To Make: Pre-heat oven to 425 degrees. Spread tomato sauce on the flat bread and then top with chunks of fresh mozzarella, slices of tomato, and torn-off pieces of basil. Bake for 10-12 minutes or until lightly browned and heated through.
#4 "Clean out the Fridge" Frittata (above)
Frittatas are versatile and easy and can be enjoyed at breakfast, lunch, or dinner. They also re-heat well and can be warmed up for meals and snacks throughout the week. The beautiful thing about frittatas is that you can literally throw whatever you have on hand in them. It's a great way to use up the leftover vegetables you have in the fridge. You can either omit the meat to make it vegetarian, cook up fresh meat like bacon or sausage, or use leftover meat from last night's dinner (like diced chicken).
To Make: Bust out your cast-iron skillet and check out the frittata-making method from the Food Network's Kitchen here. Serve with a side-salad or fresh fruit for dinner or re-heat a piece for breakfast or a snack the next day!
Kelsey Stricklen, MS RD CLT is a Registered Dietitian who specializes in women's health and food sensitivities. She runs a primarily virtual private nutrition practice out of Grand Rapids, Michigan called Nutrition in the Mitten. You can check out her services and blog here. Or find her on Instagram here.
