Sun-Kissed Summer Harvest Lunch—Lunch for 4

The Sun-Kissed Summer Harvest Lunch is a vibrant, Mediterranean-inspired dish. It showcases the bounty of summer produce, featuring fresh vegetables and fruits in a light, yet satisfying meal. Perfect for a midday feast, this recipe embodies the essence of summer with its refreshing flavors and colorful presentation.

Meal Type

Lunch

Cuisine

Mediterranean

Servings

4

Food Stars

Health

Variations

Diets

Variations

You Need This Stuff

  • 2 cups mixed summer vegetables (zucchini, bell peppers, cherry tomatoes)
  • 1 whole cucumber, diced
  • 1 cup fresh basil leaves
  • 2 whole lemons, juiced
  • 1/4 cup extra virgin olive oil
  • 1 tsp sea salt
  • 1/2 tsp black pepper
  • 4 slices of rustic bread, toasted
  • 2 cloves garlic, minced
  • 1 cup mixed olives, pitted and halved
  • 2 cups fresh mixed fruits (peaches, cherries, apricots)
  • 200 grams feta cheese, crumbled
  • 1/4 cup pine nuts, toasted
  • 2 tbsp honey
  • 1 tbsp balsamic vinegar

Do This With That Stuff

  1. ‘Gather all your ingredients and cookware
  2. Wash the mixed summer vegetables, cucumber, basil leaves, and mixed fruits under cold running water
  3. Place the rustic bread in the toaster or grill pan to toast until golden brown
  4. While the bread is toasting, dice the cucumber using a chef’s knife and cutting board
  5. Cut the mixed summer vegetables into bite-sized pieces
  6. Halve the cherry tomatoes and pitted olives
  7. Pit and slice the fresh mixed fruits into bite-sized pieces
  8. Crumble 200 grams of feta cheese into a bowl
  9. In a small skillet over medium heat, toast 1/4 cup pine nuts until golden brown, stirring frequently to prevent burning
  10. Juice 2 whole lemons using a juicer into a medium bowl Add minced garlic (using garlic press if available), 1/4 cup extra virgin olive oil, 1 tsp sea salt, and 1/2 tsp black pepper to create the dressing Whisk until well combined
  11. In a large bowl combine diced cucumber, cut summer vegetables, halved cherry tomatoes and olives Drizzle half of the dressing over these ingredients and toss gently with salad serving set until well coated
  12. Once bread is toasted, cut it into bite-sized cubes Add these cubes to vegetable mixture in large bowl
  13. Add crumbled feta cheese to large bowl with other ingredients Toss gently again until well combined
  14. Arrange this mixture evenly onto four serving plates using salad serving set
  15. In another large bowl combine sliced fresh fruits Drizzle remaining dressing over fruits along with 2 tbsp honey and 1 tbsp balsamic vinegar Toss gently until well coated
  16. Spoon this fruit mixture evenly on top of vegetable-bread mixture on each plate
  17. Sprinkle toasted pine nuts over each plate as garnish
  18. Serve immediately with forks and knives for eating’

Obvious and Not So Obvious Variations and Pairings

☕ Bitter
  • ‘Add 1 cup of arugula
  • Add 1/2 cup of radicchio
  • Increase balsamic vinegar to 2 tbsp
  • Add 1 tbsp of unsweetened cocoa powder to the dressing
  • Replace mixed olives with Kalamata olives’
🧂 Salty
  • ‘Increase sea salt to 2 tsp
  • Add 1/2 cup capers
  • Increase feta cheese to 300 grams
  • Add 1/2 cup of anchovies, chopped
  • Replace mixed olives with Kalamata olives’
🍋 Sour
  • Increase the lemons to 3 whole, juiced
  • Add 2 tbsp of white wine vinegar to the dressing
  • Replace balsamic vinegar with red wine vinegar
  • Add 1/2 cup of capers to the vegetable mixture
  • Add a sprinkle of sumac over each plate before serving
🌶️ Spicy
  • Add 1 tsp red pepper flakes
  • Add 2 chopped jalapeno peppers
  • Increase black pepper to 1 tsp
  • Add 1 tbsp hot sauce to the dressing
  • Add 1/2 tsp cayenne pepper to the vegetable mixture
🍬 Sweet
  • Increase the honey to 3 tbsp
  • Add 1/2 cup of diced fresh figs to the fruit mixture
  • Add 1/2 cup of raisins to the vegetable mixture
  • Replace balsamic vinegar with 2 tbsp of balsamic glaze
  • Add 1 tsp of cinnamon to the dressing
  • Replace rustic bread with cinnamon-raisin bread
🍄 Umami
  • ‘Add 2 tbsp soy sauce to the dressing
  • Add 1 tsp anchovy paste to the dressing
  • Increase minced garlic to 3 cloves
  • Add 1/2 cup chopped sun-dried tomatoes to the vegetable mix
  • Replace feta cheese with 200 grams of Parmesan cheese, grated
  • Add 1/2 cup of chopped mushrooms to the vegetable mix’
🍸 Alcoholic
  • ‘Provençal Rosé: The light, fruity notes and crisp acidity of this wine will complement the fresh summer vegetables and fruits, while its minerality will balance the salty feta and olives.
  • Sauvignon Blanc: This wine’s high acidity and citrus notes will enhance the flavors of the mixed summer vegetables and fresh fruits, while its herbal undertones will pair well with the basil.
  • Aperol Spritz: The sweet-bitter taste of this cocktail pairs well with the varied flavors in the dish, and its sparkling nature makes it a refreshing choice for a summer lunch.’
🥤 Non Alcoholic
  • ‘Sparkling Lemonade: The effervescence and citrus notes will complement the lemon juice in the dish, while providing a refreshing contrast to the rich feta cheese
  • Mint Iced Tea: The cooling mint will balance the heat from the black pepper, and its earthy flavor will pair well with the rustic bread and vegetables
  • Peach Basil Soda: The sweetness of the peach and freshness of basil in this drink will echo similar flavors in your dish, creating a harmonious pairing’
IMPORTANT NOTE: Artificial Intelligence created this—this means the following may or may not be correct or accurate. If following a specific diet is critical to your health and well-being due to ailments or health conditions, please consult your doctor before trying any of these variations.

🥓 Keto
  • Remove 4 slices of rustic bread
  • Remove 2 cups fresh mixed fruits (peaches, cherries, apricots)
  • Remove 2 tbsp honey
  • Increase extra virgin olive oil to 1/2 cup
  • Add 200 grams of grilled chicken breast
  • Add 1 cup of spinach leaves
  • Add 1/2 cup of avocado slices
🍆 Mediterranean
  • Add 1 cup of cooked couscous
  • Replace rustic bread with pita bread
  • Add 1 tsp of dried oregano
  • Replace honey with 1 tbsp of pomegranate molasses
  • Add 1/2 cup of chopped fresh mint leaves
  • Replace balsamic vinegar with red wine vinegar
🥑 Paleo
  • ‘Remove 4 slices of rustic bread, toasted
  • Remove 200 grams feta cheese, crumbled
  • Remove 2 tbsp honey
  • Replace 1/4 cup pine nuts, toasted with 1/4 cup almonds, toasted’
🐟 Pescatarian
  • Add 400 grams of grilled shrimp
🌱 Vegan
  • Remove 200 grams feta cheese
  • Add 200 grams vegan feta cheese substitute
  • Remove 2 tbsp honey
  • Add 2 tbsp agave syrup
🥦 Vegetarian
  • No changes necessary. The recipe is already vegetarian friendly.
🥩 Whole30
  • ‘Remove 4 slices of rustic bread
  • Remove 200 grams feta cheese
  • Remove 2 tbsp honey
  • Replace 1 tbsp balsamic vinegar with 1 tbsp apple cider vinegar’
IMPORTANT NOTE: Artificial Intelligence created this—this means the following may or may not be correct or accurate. If following a specific diet is critical to your health and well-being due to ailments or health conditions, please consult your doctor before trying any of these variations.

🧠 Brain Health
  • ‘Add 1 cup of chopped spinach
  • Add 1/2 cup of chopped walnuts
  • Replace rustic bread with whole grain bread
  • Increase extra virgin olive oil to 1/3 cup
  • Decrease feta cheese to 150 grams
  • Add 1 tbsp of ground flaxseeds
  • Add 1/2 cup of blueberries to mixed fruits’
🌾 Celiac Disease
  • ‘Remove 4 slices of rustic bread
  • Add 4 slices of gluten-free bread’
💩 Crohns Disease
  • ‘Remove mixed summer vegetables (zucchini, bell peppers, cherry tomatoes)
  • Replace with 2 cups of cooked carrots and green beans
  • Remove whole cucumber
  • Replace with 1 cup cooked butternut squash
  • Remove fresh basil leaves
  • Replace with 1 tsp dried basil
  • Remove garlic
  • Remove mixed olives
  • Decrease extra virgin olive oil to 2 tbsp
  • Decrease sea salt to 1/2 tsp
  • Decrease feta cheese to 100 grams
  • Remove rustic bread’
  • ‘Replace with 4 slices of gluten-free bread toasted’
  • ‘Remove honey’
  • ‘Replace with 1 tbsp maple syrup’
  • ‘Decrease mixed fruits (peaches, cherries, apricots) to 1 cup’
  • ‘Cook the fruits until soft before serving’.
🩸 Diabetes
  • Remove 2 tbsp honey
  • Replace 4 slices of rustic bread with 4 slices of whole grain bread
  • Decrease extra virgin olive oil to 2 tbsp
  • Replace feta cheese with 100 grams of reduced-fat feta cheese
🍞 Gluten Intolerance
  • Replace the rustic bread with 4 slices of gluten-free bread
🫀 Heart Disease
  • ‘Reduce extra virgin olive oil to 2 tbsp
  • Decrease sea salt to 1/2 tsp
  • Replace rustic bread with 4 slices of whole grain bread
  • Reduce feta cheese to 100 grams
  • Add 1 cup of mixed leafy greens (spinach, arugula, romaine)’
❤️ Heart Health
  • ‘Remove 1/4 cup extra virgin olive oil
  • Add 2 tbsp of avocado oil
  • Decrease the feta cheese to 100 grams
  • Increase mixed summer vegetables to 3 cups
  • Increase fresh mixed fruits to 3 cups
  • Remove rustic bread’
🧂 High Blood Pressure
  • ‘Remove sea salt
  • Decrease extra virgin olive oil to 2 tbsp
  • Replace feta cheese with low-sodium feta cheese
  • Remove olives’
🍔 High Cholesterol
  • ‘Remove feta cheese
  • Replace extra virgin olive oil with 1/8 cup avocado oil
  • Decrease pine nuts to 1/8 cup
  • Add 1 cup of mixed beans (kidney, chickpeas, black beans)’
🦠 Immune System
  • Add 2 cloves of minced garlic to the dressing
  • Add 1 tbsp of grated ginger to the dressing
  • Increase lemon juice to 3 whole lemons, juiced
  • Add 1 cup of chopped spinach to the mixed summer vegetables
  • Add 1/2 cup of chopped broccoli to the mixed summer vegetables
  • Replace rustic bread with whole grain bread
  • Increase mixed fruits to 3 cups, focusing on citrus fruits like oranges and strawberries
  • Add 1/4 cup of chia seeds as garnish along with toasted pine nuts
🚽 Irritable Bowel Syndrome
  • ‘Remove garlic
  • Replace whole wheat bread with gluten-free bread
  • Decrease the amount of mixed summer vegetables to 1.5 cups
  • Decrease the amount of mixed fruits to 1.5 cups
  • Replace honey with maple syrup
  • Remove olives’
💧 Kidney Disease
  • ‘Remove sea salt
  • Decrease the olives to 1/2 cup
  • Replace feta cheese with 150 grams of low-sodium cottage cheese
  • Remove the extra virgin olive oil
  • Add 1/4 cup of unsalted vegetable broth to create the dressing
  • Replace rustic bread with 4 slices of low-sodium bread’
🐄 Lactose Intolerance
  • ‘Remove 200 grams feta cheese
  • Add 200 grams of lactose-free cheese, crumbled’
🍺 Liver Disease
  • ‘Remove feta cheese
  • Decrease extra virgin olive oil to 2 tbsp
  • Decrease the sea salt to 1/2 tsp
  • Remove rustic bread
  • Add 1 cup of cooked quinoa
  • Replace mixed olives with 1 cup of sliced avocado’
🤰 Pregnancy
  • No changes needed. The recipe is already pregnancy-friendly.

Beti’s Reflections

Picture this: A sun-drenched afternoon on the Mediterranean coast, the air filled with the scent of fresh herbs and ripe fruits. This is where I discovered our Sun-Kissed Summer Harvest Lunch recipe. Inspired by the vibrant colors and refreshing flavors of Mediterranean cuisine, this dish is a love letter to summer’s bounty.

Our Summer Harvest Lunch recipe serves four, making it perfect for a family meal or a small gathering of friends. It’s a healthy summer lunch idea that caters to those who enjoy fresh produce and Mediterranean flavors, but it’s not suitable for those following vegan, gluten-free or low-carb diets due to its inclusion of feta cheese and rustic bread.

The heart of this dish lies in its ingredients – 2 cups of mixed summer vegetables like zucchini, bell peppers, and cherry tomatoes bring a burst of color and freshness. A whole cucumber adds crunch while fresh basil leaves lend an aromatic touch. The dressing is simple yet flavorful – freshly squeezed lemon juice mixed with extra virgin olive oil, sea salt, black pepper, and minced garlic. Toasted slices of rustic bread add texture while mixed olives contribute a tangy bite. Fresh fruits like peaches, cherries, and apricots provide a sweet contrast to the savory elements. Crumbled feta cheese adds creaminess while toasted pine nuts offer a nutty crunch. The final touch? A drizzle of honey-balsamic dressing over the fruit for an extra layer of flavor.

To prepare this easy Mediterranean cuisine recipe, start by washing all your produce under cold running water then toast your rustic bread until golden brown. Dice your cucumber and cut your vegetables into bite-sized pieces along with halving your cherry tomatoes and olives. Pit and slice your fresh fruits then crumble your feta cheese into a bowl separately. Toast your pine nuts until golden brown then create your dressing by combining lemon juice with minced garlic, olive oil, sea salt, black pepper then whisk until well combined.

Combine diced cucumber with cut summer vegetables in a large bowl then drizzle half the dressing over these ingredients before adding toasted bread cubes and crumbled feta cheese.

Arrange this mixture evenly onto four serving plates then combine sliced fresh fruits in another large bowl before drizzling remaining dressing over fruits along with honey-balsamic vinegar.

Spoon this fruit mixture evenly on top of vegetable-bread mixture on each plate before sprinkling toasted pine nuts as garnish.

And there you have it! Our Sun-Kissed Summer Harvest Lunch recipe – an embodiment of Mediterranean summer recipes at their finest! Bursting with vibrant colors and refreshing flavors from fresh fruit and vegetable lunch ideas to easy feta cheese recipes; it’s truly an adventure for the taste buds! So why wait? Bring home the essence of summer today with our healthy lunch recipes with fruits and vegetables!

Human Interaction

Editors Note:

This recipe has not yet been reviewed by a human.

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