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Plant-Based July 4th Recipes To Try

Last updated: July 3, 2022

Let's face it, the 4th of July is traditionally known for fireworks, ribs, steak, beer, and everything else considered an all-American barbecue. This doesn't always have to be the case, as many people are switching to more delicious and plant-based options to serve on hot days. Not only will these be more delicious and nutritious than standard recipes, but they can help beat the heat and provide your body with the much-needed cravings for a light and fun meal to get your energy up. With veganism on the rise, even adamant omnivores are attempting to add more plant-based options to their diet, as the health benefits can be seen in as little as a few weeks.

In this article, we will explore some delicious plant-based recipes that are simple to make, and that you can be inspired by. We will start with some appetizers, and the main course, and end off with a creamy vegan dessert.

Tomato and Cantaloupe Salad

When you first think "summer" and "easy", naturally, a salad comes to mind. To this day, the word "salad" is often associated with a garden salad, meaning the base needs to be lettuce. While this may be a very easy and recognizable salad, it can get boring to eat the same thing every single time. What's more, fruits and vegetables can be easily mixed to produce an extremely delicious combination of tastes.

The recipe is no-cook and only takes some dicing.

Add in any order (diced or sliced): cantaloupe, cucumber, tomatoes, raw red/white onion, parsley, lime wedges, lemon juice, and fresh mint leaves. Always remember to mix thoroughly to let the flavors combine, as well as to season the rest of the salad with the rest of the juices and tastes. What's most important is that the mint leaves are thoroughly massaged into the fruits and veggies. Remember to add a light vinaigrette (or just vinegar) to embolden the flavors within.

Zesty Tabbouleh

Tabbouleh is one of the easiest and most accessible salads to make that won't break the bank at all. This Mediterranean favorite tastes extremely bold, yet it only contains a few ingredients - and only takes 5-10 minutes of prep and assembly. The basis for tabbouleh is parsley, which can even be grown in most gardens with very little maintenance. Remember that, in addition to the recipe below, to have seasoning on hand to adjust the flavor as you see fit, or for the rest of the attendees at your 4th of July party.

Start by dicing the parsley and adding it to a large bowl. A wooden bowl would work especially well as it allows for proper mixing. If you are low on parsley, some other greens that can work are spinach and basil, but it's best to use the traditional ingredients to remain consistent. Dice the tomatoes, bell pepper, and onions, and add some lemon wedges. Finish off with some lime juice. If you'd like for the tabbouleh to have more substance and to turn it into more of the main course, prepare (boil) quinoa separately and mix it with the salad when cooled.

Crispy French Potatoes

The French call potatoes the "apple of the earth" as they are one of the most essential and easily grown vegetables that are standard across most cuisines due to how accessible they are. Potatoes and a healthy amount of fat can sustain human life for months in a crisis. For this recipe, we will leave the potato skins on and bake them to enhance their crispiness and bold flavor. Make sure to wash them thoroughly and use fingerling or mini potatoes for the best taste.

In an oven pan, place your sliced potatoes in halves on the tray. Drizzle them with your favorite oil (avocado or coconut works best) and season them with onion, garlic, pepper, salt, and paprika. Place in the oven for 30 minutes at 400F or until crispy and golden brown. Garnish with fresh scallions, basil, rosemary, and oregano.

Spiced Grilled Eggplant

Is one of your guests missing a meat alternative? Spicy eggplant usually does the trick, as it mimics the consistency of meat with its texture, and the taste can be recreated with the emboldened spices. No oven is needed for this first part as eggplants work great on the grill, their thick texture withstands long cooking times.

Start by cutting the eggplant long-side up into 3 or 4 different slices, depending on their width. Once you have enough, place it on the grill until thoroughly cooked. You should be able to easily poke through the fleshy part with just a fork. Season the eggplant with paprika, cayenne pepper, ginger paste, lime juice, onion, fresh chili, cinnamon, and coriander. Spread evenly on the hot surface of the eggplant. If the ingredients do not combine well, place for a few minutes in a hot oven.

Peanut Butter Prints (No Bake)

Start by mixing half a cup of creamy salted nut butter with a pinch of sea salt. Add in 1.3 cups of almond flour and 0.25 cups of maple syrup. Mix thoroughly until the ingredients are blended and shape them into balls. For the filling, you can use homemade or store-bought jam as well as whipped cream. To make your own, simply beat egg whites and sugar together until fluffy.

Imprint your thumb into the cookies and let them chill. Place filling in the depression once firm.


What are some meat alternatives for the fourth?

In general, you can find foods that substitute the texture, or purchase synthetically created meat alternatives that mimic the experience. Here is a list of meat alternatives for vegans.

Can eating vegan build muscle?

Yes. Plant protein can sometimes even be more available than animal protein. Check out our recipes here.

What are some vegetables that taste better on the grill?

Anything that has a rough exterior and a fleshy interior goes great on the grill, and you may not even miss that barbecue feel. Eggplant, zucchini, bell peppers, whole onions - and most of all - large mushrooms.




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