Summer Foods – Vegan Seasonal Guide

October 9, 2022

Summer is the most abundant season for fresh produce that burst with color, flavour, and nutrition. From juicy berries and tomatoes to sweet corn, zucchini, peaches, and fresh herbs, to crisp cucumbers and juicy stone fruits, your vegan kitchen has never had so much to work with.

Summer Foods Guide - What's in Season & What to Cook Title with photos of Summer produce

Here’s your complete vegan summer seasonal guide packed with the best produce, how to use it, why it’s great for you, and simple recipe ideas to enjoy all season long. Summer is the season of sun-ripened produce, colorful farmers market finds, and lighter meals packed with flavor.

Summer produce makes it easy to build vibrant salads, backyard grill-worthy dishes, picnic spreads, garden parties, smoothies, chilled desserts, and simple dinners bursting with fresh flavor.

Here’s your complete vegan spring seasonal guide packed with the best produce, how to use it, why it’s great, 10+ simple recipes, a 3-day meal plan, and pro tips to enjoy all summer long.

What fruits and vegetables are in season in Summer?

PRODUCE	QUICK WAYS TO USE IT	WHY IT’S GREAT	PEAK SEASON
Apricot	Fresh snacks, salads, jams, paired with coconut yogurt, desserts	Rich in Vitamin A, fiber & antioxidants	June – Aug
Avocado	Toast, salads, dressings	Healthy fats for satiety	Year-round (spring peak in some regions)
Basil	Pesto, salads, pasta, pizza, garnish, infused oils	Anti-inflammatory, vitamin K	June – Aug
Bell Peppers	Raw in salads, stuffed & roasted, stir-fries, crudités, pastas, soups, sauces	Vitamin C pwerhouse, supports immunity	July – Sept
Blackberries	Smoothies, overnight oats, jams, desserts, salads, muffins	High in fibre, vitamin C & antioxidants	July – Sept
Blueberries	Overnight oats, muffins, smoothies, salads, desserts, jams	Antioxidant powerhouse	June – August
Cherry Tomatoes	Salads, pasta, roasted, bruschetta, grain bowls, sauces, crudités,	Lycopene-rich, vitamin C	July – Sept
Cherries	Smoothies, desserts, overnight oats, jams, salads	Anti-inflammatory, melatonin for sleep	June – July
Corn	Grilled on the cob, salads, salsas, soups, tacos, fritters	Energy boosting, fibre-rich	July – Sept
Cucumber	Salads, gazpacho, wraps, tzatziki, infused water, crudités,	Hydrating, low-cal, refreshing	June – Aug
Eggplant	Grilled, roasted, stuffed, blended into dips (baba ganoush), stir-fries	High in fibre, antioxidants, supports heart health	July – Sept
Figs	Fresh on salads, roasted with balsamic, jams, desserts, flatbreads	High in calcium & prebiotic fibre	July – Sept
Garlic	Every savoury dish, roasted whole, sautéed, dressings, soups	Immune-boosting, anti-inflammatory	June – Aug
Green Beans	Steamed, stir-fried, roasted, added to salads, pasta, crudités	Vitamin K, folate, fibe	June – Aug
Lemons	Dressings, marinades, lemon water, desserts, cheeses, sauces, drinks	Vitamin C, brightens dishes	Year-round (peak winter – spring)
Lettuce	Salads, wraps, sandwich add-in	Hydrating, light & fresh	April – June
Limes	Tacos, dressings, sauces, drinks, garnish	Bright, citrusy, supports digestion	Year-round (peak spring – summer)
Mango	Smoothies, salsas, salads, desserts,	Vitamin A & C rich	April – June
Melon (all varieties)	Fruit salads, smoothies, agua fresca, desserts, with mint	Highly hydrating, vitamin A	July – Sept
Mint	Teas, dressings, salads, desserts, cocktails, grain bowls	Aids digestion, cooling effect	June – Aug
Nectarines	Raw, grilled, salads, desserts, jams, smoothies	Vitamins A & C, fibre	July – Aug
Peaches	Grilled, smoothies, salads, overnight oats, desserts, salsas	Vitamin C, beta-carotene	July – Sept
Plums	Fresh, roasted, jams, desserts, sauces for grain bowls	Antioxidant-rich, supports bone health	July – Sept
Raspberry	Smoothie, chia pudding, dessers, overnight oats, salads, bars, jams	High in fiber + vitamin c	May – July
Shallots	Dressings, sautéed in dishes, pickled, caramelised	Antioxidants, milder than onion	June – Aug
Strawberries	Salads, jams, muffins, overnight oats, chia pudding, toppings, desserts	Vitamin C powerhouse	June – July (peak)
Snap Peas	Stir-fries, raw snacks	Plant protein + fiber	June – July
Summer Squash	Grilled, roasted, stuffed, stir-fried, soups	Low-calorie, hydrating, versatile	July – Sept
Tomatoes (heirlooms)	Bruschetta, salads, sauces, roasted, soups, sandwiches	Lycopene, vitamin C, heart health	July – Sept
Watermelon	Fresh slices, agua fresca, salads with mint/lime, smoothies, sorbets	92% water, hydrating, lycopene	July – Aug
Zucchini (early)	Zoodles, sautéed, grilled, salads, bakes	Light, hydrating & versatile	May – June

This is the perfect time to enjoy vibrant colorful meals, and fresh summer flavors.

10 Simple Recipes for Spring

Vegan Gazpacho

Refreshing vegan gazpacho is a wonderful way to cool off this summer! This chilled tomato soup combines the best of summer’s fresh vegetables into a delicious and healthy dish that’s perfect for warm days.

Check out this recipe

Avocado and Mango Salad

Whip up this simple to make, yet gourmet complex flavors in minutes! Add it to your home dinners, barbeques, and celebrations. No cooking involved!

Check out this recipe

Blueberry Vinaigrette

This dressing makes salads pop with freshness and berry-delicious flavor.

Check out this recipe

Cilantro, Lime, Black Bean Burger with gaucamole and tomatoes and lettuce on a bun

Cilantro, Lime, Black Bean Burgers

Whether you’re firing up the grill on a sunny summer day or looking to add some fresh flavors to this season’s feast, these burgers have got you covered. They’re not just plant-based; they’re are delicious! So, why wait?

Check out this recipe

Bowl of cilantro sauce with cilantro in background and garnish.

Easy Cilantro Sauce

Yes, you heard that right! You can whip up this Cilantro Sauce in 5 minutes.

Check out this recipe

Strawberry Shortcake

This Vegan Strawberry Shortcake is light, fresh, and layered with sweet strawberries and fluffy dairy-free whipped cream for the perfect spring, summer, or entertaining dessert.

Check out this recipe

Vegan Roasted Vegetable and Pesto Sandwich stacked and cut in half

Roasted Vegetable Pesto Sandwich

You can bake or grill the vegetables, and both instructions are included. This sandwich is a medley of roasted, savory vegetables of zucchini, eggplant, red bell pepper, and red onion. Then the sandwich is built up with tasty pesto sauce, fresh lettuce or baby spinach leaves, and fresh sliced tomato! Whether you choose to bake or grill the sandwich, the result will be the ultimate, amazing sandwich!

Check out this recipe

Peach Ginger Sorbet

The delightful flavors of Peach Ginger Sorbet make a wonderful summer treat! It’s a refreshing frozen dessert that perfectly balances the natural sweetness of ripe peaches with the zesty allure of fresh ginger.

Check out this recipe

Make in 30 minutes! It’s vibrant and flavorful, and can also be used in entertaining and social gatherings.

Quick and easy soup that is beautifully vibrant in color and taste.

Check out this recipe

Vegan Basil Pesto

It's a classic because it is timelessly good. Make pesto pasta, pesto potatoes, or drizzle it over your soups or veggies.

Check out this recipe

Green Bean Potato Salad

If you’re looking for a refreshing and nutritious dish this summer, you’ll love this Vegan Green Bean Potato Salad.

Check out this recipe

Vegan Blackberry Ice Cream

Treat yourself to guilt-free indulgence with our Vegan Blackberry Ice Cream recipe. It's Nice Cream, designed to conquer those sweet cravings without compromising your dietary goals. Say goodbye to traditional dairy ice cream and hello to a luscious blend of frozen bananas, antioxidant-rich blackberries, and creamy coconut milk. In just a matter of minutes, transform these simple ingredients into a delightful dessert that caters to your plant-based lifestyle. Don't let dietary restrictions dampen your enjoyment – savor the exquisite taste of nature's goodness and triumph over your dessert dilemmas with this delectable creation.

Check out this recipe

3-Day Meal Plan for Spring

Day 1

Day 2

Day 3

Add- ins for Meals.

When you are serving more people or feeling a little more hungry try adding these to your dishes:

Easy Vegan Potato Salad – Serve with salad, wraps, entrée
Mexican Chipotle Coleslaw – Serve with sandwiches, salads or entrée
Side Salad – Serve with wraps or entrée

Pro Tips for Busy Home Cook

1. Build meals around what’s in season

Summer produce is at peak flavour and nutrition. Use it to your advantage with quick cooking tomatoes, zucchini, and corn.
Watermelon, berries, and fresh herbs are instant flavour boosts
Start with 1 – 2 seasonal ingredients, then build your meal around them

2. Meal prep makes weekly cooking easier

Pre-wash salad greens and berries
Slice cucumbers, peppers, and mangoes ready to grab
Keep limes and fresh herbs ready for dishes and drinks (freeze fresh herbs to add to soups)
Prep veggies and grains for quick grain bowls
Cook grains and beans ahead of time for easy summer meals
Grill once, use twice. Grill corn, zucchini, eggplant, and peppers then reuse for salads, tacos, grain bowls or wraps.

3. Use lemon and lime to make flavors lighter and brighter

Add lemon and lime to: soups, grilled veggies, salsas, smoothies, roasted veggies, dressings, pasta

4. More Bonus Tips

Farmers’ Market hack: Arrive early for the best tomatoes, stone fruits and berries.
Zero waste: Use corn cobs for vegetable stock.
Use summer-friendly cooking with minimal heat: no-cook meals, salads, and smoothie bowls are perfect for this.
Make it kid-friendly: Hide spinach in smoothies.

Summer is the season that offers the biggest variety and abundance of fruits. It’s a great time to visit a farmer’s market to get fresh, local food, or simply eat from your own garden.