Summer means salads!

Olivie Strauss

Refreshing Summer Salads: 5 Star Nut free, Dairy free, Egg free and Vegan and Gluten-Free Recipes for January in New Zealand

We love to eat out but sometimes you just need to stay in. Summer in New Zealand is a time of sunshine, outdoor gatherings, and enjoying the incredible fresh produce available this season. Whether you're hosting a barbecue, heading to the beach, or simply craving something light and nutritious, these five vegan and gluten-free salad recipes are perfect for January.

Each recipe is designed to be easy to make, bursting with flavour, and full of seasonal ingredients you can find at local farmers' markets or supermarkets. Let’s dive in!

1. Watermelon and Vegan Feta Salad

This classic summer salad is juicy, refreshing, and wonderfully simple—ideal for hot days.

Ingredients:

• 4 cups watermelon, cubed

• 1 cup cucumber, diced

• ½ cup fresh mint, chopped

• Juice of 1 lime

• Salt and pepper to taste

• ½ cup vegan feta cheese (store-bought or homemade) OR lightly pan fried tofu chunks

Instructions:

1. In a large bowl, combine watermelon, cucumber, and mint.

2. Drizzle with lime juice, and season with salt and pepper. Gently toss.

3. Just before serving, crumble vegan feta over the top.

Why You’ll Love It:

Sweet, salty, and citrusy—this salad is a crowd-pleaser that comes together in minutes.

Adapted from The Vegan 8.

2. Protein-Packed Quinoa and Roasted Veggie Salad

Hearty, nutritious, and full of texture, this salad is a complete meal on its own.

Ingredients:

• 1 cup quinoa, rinsed

• 2 cups vegetable broth or water

• 1 zucchini, diced

• 1 red capsicum diced

• 1 cup cherry tomatoes, halved

• 1 red onion, diced

• Olive oil, salt, and pepper for roasting

• 1 tbsp balsamic vinegar

• Fresh basil, chopped

Instructions:

1. Preheat oven to 200°C (400°F).

2. Toss zucchini, bell pepper, tomatoes, and red onion with olive oil, salt, and pepper. Roast for 20–25 minutes.

3. Cook quinoa in vegetable broth until fluffy (about 15 minutes).

4. Combine roasted veggies with quinoa. Drizzle with balsamic vinegar and garnish with fresh basil.

Why You’ll Love It:

Packed with plant-based protein and fibre, this salad is as satisfying as it is delicious.

Inspired by Minimalist Baker.

3. Zesty Mediterranean Chickpea Salad

Bright, tangy, and loaded with fresh ingredients—this salad is a flavour explosion.

Ingredients:

• 1 can (400g) chickpeas, rinsed and drained

• 1 cup cherry tomatoes, halved

• 1 cucumber, diced

• ½ red onion, finely chopped

• ½ cup olives, sliced (optional)

• ¼ cup parsley, chopped

• Juice of 1 lemon

• 3 tbsp olive oil

• Salt and pepper to taste

Instructions:

1. In a large bowl, combine chickpeas, tomatoes, cucumber, red onion, olives, and parsley.

2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.

3. Pour dressing over the salad and toss gently.

Why You’ll Love It:

It’s quick, no-cook, and perfect for picnics or meal prep!

Adapted from Love and Lemons.

4. Creamy Mango Avocado Salad

Sweet, creamy, and tropical—this salad tastes like summer in a bowl.

Ingredients:

• 2 ripe avocados, diced

• 1 ripe mango, diced

• 1 red bell pepper, diced

• ¼ red onion, finely chopped

• Juice of 1 lime

• Salt and pepper to taste

• Fresh cilantro, chopped (optional)

Instructions:

1. Gently combine avocado, mango, bell pepper, and red onion in a bowl.

2. Drizzle with lime juice and season with salt and pepper.

3. Top with fresh cilantro if desired.

Why You’ll Love It:

It’s rich, refreshing, and full of healthy fats and vitamins.

Inspired by Cookie and Kate.

5. Fresh Spinach and Strawberry Salad

Light, slightly sweet, and perfect for those who love fruit in their salads.

Ingredients:

• 4 cups baby spinach, washed

• 2 cups strawberries, sliced

• ¼ cup pumpkin seeds (if you are ok to have almons, then slivered are a fantastic choice)

• 3 tbsp olive oil

• 1 tbsp apple cider vinegar

• Salt and pepper to taste

Instructions:

1. In a large bowl, combine spinach and strawberries.

2. Whisk together olive oil, apple cider vinegar, salt, and pepper.

3. Drizzle dressing over the salad and top with almond slices.

Why You’ll Love It:

It’s simple, elegant, and wonderfully refreshing—great with grilled dishes or on its own.

A classic combination with a vegan twist.

Final Tips for Your Summer Salads

• Make It Ahead: Many of these salads can be prepped in advance—just add dressings and delicate ingredients (like avocado or vegan feta) right before serving.

• Local Produce: Support local growers by shopping at farmers' markets for the freshest seasonal veggies and fruits.

• Customise: Feel free to swap ingredients based on what’s available or your personal preferences. Cooking should be fun and flexible! We recommend grilled asparagus in all of these!

We hope these recipes inspire you to make the most of New Zealand’s beautiful summer produce. Enjoy the sunshine and happy salad-making!