Are you tired of feeling heavy, bloated, or low on energy after lunch during the hot summer days? When the sun is blazing and the heat drains us, our meals should nourish us without making us feel sluggish. That’s where Indian-style summer recipes for lunch come in, meals that are easy to digest, packed with cooling ingredients, and made using healthier cooking methods like steaming, boiling, or sautéing. Ensure the inclusion of sodium, potassium, magnesium (from sources like curd and coconut water), and vitamins (especially C and antioxidants from fruits and vegetables) to support energy levels during the hot summer.
From the soft and nutritious vegetable curry to the comforting rice meals paired with tangy sides, every summer lunch brings together seasonal ingredients that support digestion and keep your body light and cool. This blog lists seven easy and light summer recipes for lunch options to stay healthy and satisfied with healthier ingredients, which are perfect to beat the heat, along with classic Indian favourites. So, keep reading!
Table Of Contents
1. What To Eat For Lunch During Summer? 7 Summer Recipes For Lunch
2. What Is The Best Indian Food For Summer?
3. The Final Say
4. FAQs
5. References
What To Eat For Lunch During Summer? 7 Summer Recipes For Lunch
Enjoy your healthy and delicious Indian summer lunches with these healthy summer recipes. Visit Toneop Eats for carefully curated, tasty and nutritious lunch recipes!
1. Vegetable Pulao With Raita
Vegetable pulao is a colourful and balanced dish full of veggies, fibre, and energy. When made with minimal oil and brown or basmati rice, it becomes light and perfect for summer. Raita adds coolness and helps digestion. The best summer vegetable recipes are quick, comforting, and keep you satisfied without feeling heavy.
Ingredients for Pulao:
- Rice – 1 cup (soaked for 15 mins)
- Carrots – ½ cup (chopped)
- Beans – ½ cup (chopped)
- Peas – ¼ cup
- Onion – 1 (sliced)
- Ginger-garlic paste – 1 tsp
- Bay leaf – 1
- Cumin seeds – ½ tsp
- Salt – as per taste
- Olive oil – 1 tbsp
- Water – 2 cups
Ingredients for Raita:
- Curd – 1 cup
- Cucumber – ½ (grated)
- Salt – as per taste
- Roasted cumin powder – ¼ tsp
- Mint – a few leaves (chopped)
Steps To Make:
1. Heat oil in a pot, add cumin and bay leaf. Add onions and sauté till soft.
2. Add ginger-garlic paste and all veggies. Stir for a few minutes.
3. Add soaked rice, salt, and water. Cover and cook on low heat till rice is done.
4. For raita, mix curd with grated cucumber, salt, cumin powder, and mint.
5. Serve the pulao hot with chilled raita.
2. Coconut Milk Mixed Veg Curry
This curry is cooling, light, and full of nutrition from a variety of vegetables like carrots, beans, and peas. Coconut milk adds a creamy texture without heaviness and supports digestion during hot weather. These healthy meal ideas offer healthy fats, vitamins, and minerals, which help keep the body cool and energised without using any fried ingredients.
Ingredients:
- Carrots – ½ cup (chopped)
- Beans – ½ cup (chopped)
- Green peas – ¼ cup
- Onion – 1 (sliced)
- Tomato – 1 (chopped)
- Ginger-garlic paste – 1 tsp
- Coconut milk – 1 cup (thin) + ½ cup (thick)
- Turmeric – ¼ tsp
- Coconut oil – 1 tbsp
- Curry leaves – 6-7
- Mustard seeds – ½ tsp
- Salt – as per taste
Steps To Make:
1. Heat the coconut oil in a pan, then add the mustard seeds and curry leaves.
2. Add the onions and sauté until they are soft. Then, add the ginger-garlic paste and cook for an additional minute.
3. Add tomatoes and cook till they turn soft.
4. Add all chopped veggies, turmeric, and salt. Mix well.
5. Pour 1 cup of thin coconut milk, cover, and cook on low heat until veggies are tender.
6. Finally, add thick coconut milk and cook for 2-3 minutes without boiling.
7. Serve warm with brown rice or millet.
3. Lentils Khichdi With Kadhi
This soothing combination is ideal for hot weather. Khichdi is light on the stomach and a complete meal with rice and dal. Kadhi, made with curd and besan, keeps digestion cool and balanced. This combination of healthy lunch recipes is nutritious, protein-rich, and great for gut health in the summer.
Ingredients for Khichdi:
- Rice – ½ cup
- Moong dal (yellow) – ½ cup
- Turmeric – ½ tsp
- Cumin seeds – ½ tsp
- Salt – as per taste
- Ghee – 1 tsp
Ingredients for Kadhi:
- Curd – 1 cup
- Besan – 2 tbsp
- Water – 2 cups
- Ginger – 1 tsp (grated)
- Curry leaves – 6-7
- Mustard seeds – ½ tsp
- Fenugreek seeds – ¼ tsp
- Turmeric – ¼ tsp
- Salt – as per taste
Steps To Make:
1. Wash rice and dal. Take a pot, add rice, dal, turmeric, salt, and 2 cups of water and cook until soft.
2. In a separate pot, heat a minimal amount of ghee and add cumin. Pour over the softened rice and dal mixture and turn on the heat. Your khichdi is ready.
3. For the kadhi, whisk together the curd, besan, turmeric, and water.
4. Heat olive oil in a pan, add mustard, fenugreek, curry leaves, and ginger.
5. Pour the curd mix and stir continuously till it boils. Simmer for 10 minutes.
6. Serve hot with khichdi.
4. Chilled Curd Rice
Chilled curd rice is perfect for hot summer afternoons. It cools the stomach, improves digestion, and keeps you hydrated. Curd is high in probiotics, which support gut health, while rice gives energy. The dish, as well as other brown rice recipes, is also soothing and light, making it ideal for days when you want something nutritious without much cooking.
Ingredients:
- Cooked rice – 1 cup (cooled)
- Curd – 1 cup (chilled)
- Milk – 2 tbsp (optional, to loosen texture)
- Mustard seeds – ½ tsp
- Curry leaves – 6-7
- Ginger – ½ tsp (grated)
- Green chilli – 1 (chopped)
- Coriander leaves – 1 tbsp (chopped)
- Salt – as per taste
- Olive oil – 1 tbsp
Steps To Make:
1. Mix curd, milk, and salt into cooled rice. Stir until creamy.
2. In a small pan, heat oil. Add mustard seeds, ginger, green chilli, and curry leaves.
3. Let it splutter, then pour this tempering over the curd rice.
4. Mix well and garnish with coriander leaves.
5. Chill in the fridge for 15-20 minutes before serving.
5. Aloo Methi With Phulka
This simple and tasty dish combines the goodness of potatoes and fresh fenugreek leaves. Aloo provides energy and fibre, while methi adds iron, calcium, and antioxidants. Cooking it with minimal oil and serving it with soft phulkas makes this lunch wholesome, light, and perfect for summer.
Ingredients:
- Potatoes – 2 (boiled and diced)
- Fresh methi leaves – 1 cup (washed and chopped)
- Cumin seeds – ½ tsp
- Turmeric – ¼ tsp
- Red chilli powder – ½ tsp
- Olive oil – 1 tbsp
- Salt – as per taste
Ingredients For Phulka:
- Whole wheat flour – 1 cup
- Water – as needed
- Salt – a pinch
Steps To Make:
1. Heat oil in a pan, add cumin seeds, then add turmeric and chopped methi leaves.
2. Sauté for 2-3 minutes till leaves wilt.
3. Add diced potatoes, red chilli powder, and salt. Mix well.
4. Cook for 5-6 minutes on low heat till flavours blend.
5. For phulka, knead dough with wheat flour, water, and salt.
6. Roll into thin rotis and cook on a hot tawa till puffed and cooked on both sides.
7. Serve hot with aloo methi.
6. Lauki Kofta Curry (Steamed)
Lauki Kofta Curry is a great summer dish because bottle gourd(lauki) helps keep the body cool and hydrated. Instead of deep frying, steaming the koftas makes the dish lighter and healthier. Lauki is rich in fibre and water, which helps with digestion and prevents acidity during hot days. The curry has tomatoes, onions, and mild spices that add taste and nutrition without feeling heavy on the stomach.
Ingredients:
- Bottle gourd (lauki) – 2 cups (grated)
- Besan (gram flour) – 3 tbsp
- Cumin seeds – 1 tsp
- Ginger paste – 1 tsp
- Onion – 1 (finely chopped)
- Tomato – 2 (pureed)
- Turmeric – ½ tsp
- Red chilli powder – ½ tsp
- Garam masala – ½ tsp
- Coriander powder – 1 tsp
- Salt – as per taste
- Olive oil – 1 tbsp
- Water – 1.5 cups
- Fresh coriander – for garnish
Steps To Make:
1. Squeeze water from grated lauki and mix it with besan, salt, and ginger paste. Make soft dough.
2. Shape small round balls and steam them for 10-15 minutes until firm.
3. In a pan, heat the oil, add the cumin seeds, and then sauté the chopped onions until soft.
4. Add tomato puree, turmeric, red chilli, coriander powder, and cook till the oil separates.
5. Pour water and let the curry simmer for 5 minutes.
6. Gently add the steamed koftas and continue cooking for an additional 5-7 minutes.
7. Sprinkle garam masala, garnish with coriander, and serve hot.
7. Baingan Bharta With Bajra Roti
Baingan Bharta is cooling, rich in fibre, and helps detox the body in summer. It’s made without excess oil and full of roasted smoky flavour. Paired with bajra roti, it becomes a gluten-free option, high in iron, and beneficial for digestion. The healthy veg recipes are light, satisfying, and energising for summer afternoons.
Ingredients:
- Large brinjal (eggplant) – 1 (roasted)
- Onion – 1 (finely chopped)
- Tomato – 1 (chopped)
- Green chilli – 1 (finely chopped)
- Garlic – 4 cloves (crushed)
- Mustard seeds – ½ tsp
- Turmeric – ¼ tsp
- Salt – as per taste
- Olive oil – 1 tbsp
- Coriander leaves – for garnish
For Bajra Roti:
- Bajra flour – 1 cup
- Warm water – as needed
- Salt – a pinch
Steps To Make:
1. Roast the brinjal over a flame or in the oven until soft. Cool and peel the skin. Mash it well.
2. In a pan, heat the oil, then add mustard seeds, followed by garlic, onion, and green chilli. Sauté till golden.
3. Add tomato, turmeric, and salt. Cook until soft.
4. Add mashed brinjal and cook for 5 minutes. Mix well.
5. Garnish with coriander leaves.
6. For roti, knead bajra flour with warm water and a pinch of salt.
7. Roll into flat rotis and cook on a hot tawa till both sides are done. Serve with bharta.
Also Read: 10 Low-Calorie Meal Prep Lunch Recipes For Weight Loss
What Is The Best Indian Food For Summer?
The best Indian food for summer focuses on being light, refreshing, and easily digestible to combat the heat. The key is to prioritise seasonal vegetables with high water content and use minimal oil and spices in cooking. Here are some options:
- Yoghurt-based dishes, such as Curd Rice and various Raitas (cucumber, boondi, mint), are perfect for their cooling properties.
- Lentil-based dishes such as light Moong Dal preparations or Kadhi (a yoghurt-based curry) are also ideal. Rice dishes, such as Lemon Rice and lightly spiced Vegetable Pulao, served with raita, offer a satisfying yet not heavy meal.
- For flatbreads, opt for lighter vegetable preparations, such as Aloo Methi or Baingan Bharta, paired with thin Phulkas or Bajra Roti.
- Refreshing salads made with cucumber, tomatoes, onions, and sprouts, dressed with lemon juice and chaat masala, are also a healthy choice.
Finally, cooling drinks like Lassi, Chaas (buttermilk), and homemade nimbu pani (lemonade) are essential accompaniments to help beat the summer heat and stay hydrated.
Also Read: Refreshing 12 Best Healthy Lunchbox Ideas For Nutritious Meal Times!
The Final Say
As the days grow warmer, these refreshing and easy summer recipes for lunch options offer a delicious way to stay cool and energised. Think of light and hydrating salads bursting with cucumbers and tomatoes, or cooling yoghurt-based curd rice, perfect for a midday respite from the heat. These recipes prioritise seasonal ingredients and quick preparations. From simple grain bowls of fresh summer vegetables to flavourful and light lentil meals, there's something for every palate to beat the heat and savour the season.
FAQs
1. What lunch to eat on a hot day?
Choose light and cooling foods. Include lots of water-rich foods, like salads with cucumber and tomatoes, or yoghurt-based dishes. These help you stay hydrated and feel fresh.
2. What is the best summer meal?
There isn't one "best," but good summer meals are usually light, refreshing, and easy to digest. Things like chilled soups, grain bowls with veggies, or simple wraps work well.
3. What are some good meals for lunch?
A good lunch provides you with energy for the rest of the day. Try a mix of grains, vegetables, and some protein. Salads, sandwiches, or a small portion of a main dish can be good choices.
4. What to serve for a light lunch?
For a light lunch, go for smaller portions and easy-to-digest foods. A sprouts salad, a bowl of vegetable soup, or a simple sandwich can be just right. Avoid heavy or oily foods.
5. What to cook on hot days?
On hot days, try to cook foods that require minimal heat or a short cooking time. Salads, cold pasta dishes, or even no-cook meals like curd rice are great options to keep yourself cool.
References
- https://www.tasteofhome.com/collection/summer-lunch-ideas/?srsltid=AfmBOoohLtfXt8ghXXYuh2mlRs4TDPh5cxRx9ZPzMZzXYTE6GbDmLGC-
- https://vegbuffet.com/indian-lunch-recipes-easy/
- https://www.maspices.co.in/100-indian-recipes-to-beat-the-summer-heat/?srsltid=AfmBOop9zSFlGzuWkK0bhfJzRqAHfcscPtWM_TZumlV8fZ1x1_cCOn09
- https://www.harighotra.co.uk/indian-recipes/seasonal-indian-meals/summer
- https://www.archanaskitchen.com/indian-summer-recipes-that-will-keep-your-body-cool
- https://manjulaskitchen.com/category/special-occasions/summer-recipes/#:~:text=A%3A%20Some%20popular%20fun%20summer,and%20perfect%20for%20hot%20weather.
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