7 Vegan Recipes for the Fourth of July

roastedsweetpotatoes

When you think about Fourth of July it’s usually centered around burgers, hot dogs, ribs, chicken, sausages, skewers ... the list goes on. Basically, any meat you can BBQ will be found in many Fourth of July celebrations. But what if you don’t eat meat? Or perhaps you just want to have vegan recipes at your Independence Day celebration?

There are so many ways to make delicious Fourth of July recipes that don’t have any animal products. Who said patriotism has to include eating meat? No one! Try one or all seven of these vegan recipes for the Fourth of July. They are sure to satisfy any party guest—vegan or not! And not only are these Fourth of July recipes free of any animal products, but they are also gluten free.

Chopped Raw Veggie Salad

This recipe is fresh, light, and the perfect summer salad to go with your holiday celebration. It’s loaded with vegetables that are crunchy and flavorful and will have all your guests seeking seconds. It pairs well with other appetizers because the vegetables provide the fiber that will help satiate you before the main meal. The dressing has a tangy kick that makes this veggie salad even more delicious.                       

Ingredients (salad)

  • 10 stalks scallion, chopped
  • 2 green bell peppers, diced
  • 1 large (or 2 small) zucchini, diced
  • 1 small head broccoli, chopped into florets
  • 2 ears raw organic corn, kernels removed
  • 1 cup grape tomatoes, halved
  • 12 stalks asparagus, chopped into 1/2-inch pieces

Ingredients (dressing)

  • 1/2 cup extra virgin olive oil
  • 5 tablespoons apple cider vinegar
  • 2 teaspoons yellow mustard
  • 2 teaspoons Italian seasoning
  • 1 teaspoon Himalayan pink salt
  • Black pepper, to taste

Directions

Add all veggies to a large bowl. Whisk together dressing ingredients and pour over vegetables. Mix well and serve immediately or refrigerate for later.

Serves 4 full portions or 8 side portions

     

Chickpea, Corn, and Artichoke Salad

An easy and quick recipe that will make any party guest happy. It has salad in the title, but it’s so filling and satisfying that you won’t feel like you’re eating a salad. The meaty chickpeas give it a heartiness and the artichoke hearts and corn make it feel like summer. Fresh parsley and lemon juice give it a pop of freshness that will lighten up your Fourth of July meal. A small portion is a perfect side dish or a large portion can be a complete meal!                                      

Ingredients                                                       

  • 2 15 oz. can chickpeas, drained and rinsed
  • 2 15 oz. can artichoke hearts, drained and roughly chopped
  • 1 cup frozen corn kernels
  • 2 tablespoons extra-virgin olive oil
  • Juice of 1 lemon
  • 4 tablespoons fresh parsley, chopped
  • 1 teaspoon onion powder
  • 2 teaspoon Himalayan pink salt
  • 1 teaspoon black pepper                                                                 

Directions                                                          

Over medium heat, add the olive oil to a large skillet.

Add chickpeas, salt, onion powder, and pepper. Cook until chickpeas have browned.                         

Once the chickpeas are cooked, add the corn and cook for another 5 minutes.

Next, add in the artichoke hearts, lemon juice, and parsley.

Turn off the heat and stir all ingredients together.

This salad is best served cold, so chill it in the fridge before serving.                                       

Serves 4 full portions or 8 side portions

Roasted Sweet Potato Bites with Savory Yogurt Sauce

Think of classic potato salad, but made vegan with a savory and creamy sauce. Even better, think sweet potatoes instead of white russet potatoes! This is the ultimate side dish for your Fourth of July celebration that everyone will be getting seconds of. It’s a simple recipe that packs a ton of flavor and nutrition. You will definitely want to make this for your Independence Day celebration! It’s one recipe you won’t want to miss out on.

Ingredients (sweet potatoes)

  • 4 sweet potatoes, washed and cut into 1-inch cubes
  • 2 tablespoons coconut oil, melted
  • 1 tablespoon Himalayan pink salt
  • 1 tablespoon dried parsley flakes
  • 1 tablespoon onion granules
  • 1 teaspoon black pepper

Ingredients (yogurt sauce)

  • 1 cup plain unsweetened coconut yogurt
  • 1/4 cup tahini
  • 3 garlic cloves, minced
  • Juice of 1 lemon
  • 1 tablespoon dried basil
  • 2 teaspoons onion granules
  • 1 teaspoon Himalayan pink salt

Directions

Preheat your oven to 400 degrees.

Line a baking sheet with foil and parchment paper.

Wash sweet potatoes, scrubbing all the dirt off and chop into 1-inch cubes. You can leave the skin on or peel them if you prefer.

Spread your sweet potato cubes evenly on your baking sheet and drizzle with the melted coconut oil. Sprinkle with the salt, parsley, onion granules, and black pepper. Mix with your hands until all the potatoes are evenly coated in the oil and spices.

Bake for 30–35 minutes until potatoes begin to brown on the edges.

Meanwhile, mix all the sauce ingredients in a small bowl and set aside.

When the potatoes are done, let them cool slightly before adding the sauce.

Pour the sauce over the potatoes and mix well.

Refrigerate until ready to serve.

Serves 8 side portions

Lentil Sloppy Joe’s

The sloppy joe is a classic Fourth of July recipe. Anything with meat and a bun is typically found in Fourth of July celebrations all over the country. But let’s make it vegan! By using lentils instead of ground beef, this recipe is full of all the familiar sloppy joe flavors but without the red meat. The filling is delicious and you can serve it to your guests with lettuce cups or with a gluten-free bread or bun of your choosing! It’s a hearty and satisfying vegan Fourth of July meal. These Lentil Sloppy Joe’s are a great option as a main dish element to your overall meal.

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1/4 cup diced yellow onion
  • 1/4 cup diced red bell pepper
  • 1 large carrot, peeled and diced
  • 1 teaspoon Himalayan pink salt
  • 1/4 teaspoon black pepper
  • 2 cloves garlic, minced
  • 2 heaping tablespoons tomato paste
  • 3 cups cooked lentils
  • 1 1/2 cups tomato sauce
  • 3 tablespoons coconut aminos
  • 1 tablespoon apple cider vinegar
  • 2 teaspoons chili powder
  • 2 teaspoons ground cumin
  • 1/4 teaspoon ground mustard
  • 1/4 teaspoon cayenne pepper

Directions

In a medium-sized pot, turn the stove to medium heat.

Add in olive oil, onions, bell pepper, carrot, salt, and pepper. Sauté vegetables until soft, about 7–10 minutes. Add in minced garlic and cook until fragrant.

Next, add in the tomato paste, stir to coat the vegetables, and cook for another 5 minutes. Add in the lentils and the rest of the remaining ingredients. Stir to combine and turn the heat to low.

Let the mixture cook for about 5–10 minutes.

Serve with lettuce cups or a gluten-free bread of your choosing.

Serves 4

Buffalo Cauliflower “Wings” with Creamy Dill Dipping Sauce

Chicken wings are American food all the way. The spicy buffalo sauce with ranch dressing or blue cheese is a classic combo that screams Fourth of July. So we’re making it vegan! Cauliflower is a meaty vegetable that, when prepared properly, can be similar to the texture of chicken. If you haven’t tried making buffalo cauliflower before, now is the time! And what’s a buffalo “wing” without a dipping sauce? Enter the creamy dill dipping sauce—the ultimate vegan sauce that tastes like ranch dressing! This recipe will be a hit at your Fourth of July celebration with vegans and nonvegans alike and it works perfectly with other appetizers for a delicious starter!

Ingredients (cauliflower)

  • 2 heads cauliflower, cut into florets
  • 1 cup almond milk
  • 1 1/4 cup gluten-free all-purpose flour blend
  • 1 tablespoon garlic powder
  • 1 tablespoon onion granules
  • 1 teaspoon Himalayan pink salt
  • 1 cup Frank’s Red Hot Sauce
  • 1 tablespoon coconut oil
  • 1 tablespoon maple syrup

Ingredients (dill dipping sauce)

  • 1/2 cup vegan mayonnaise
  • Juice of 2 lemons
  • 1/3 cup fresh dill, chopped
  • 1 teaspoon Himalayan pink salt
  • 1/2 teaspoon onion granules
  • 1/2 teaspoon black pepper

Directions

Preheat oven to 425 degrees.

Line a large baking sheet with tin foil, with parchment paper on top of the foil to prevent sticking.

In a large mixing bowl, whisk together the almond milk, gluten-free flour, and spices. Add the cauliflower florets to the bowl with the flour mixture and mix until all the florets are coated.

Spread evenly on the baking sheet and bake for 30 minutes. You want to make sure the florets are not overcrowded and touching each other on the baking sheet. In order for them to get crispy, they need to have plenty of space. Use two baking sheets if necessary.

Meanwhile, in a small pot, add the coconut oil, maple syrup, and hot sauce. Simmer over medium heat for 30 seconds and remove from heat.

Remove the cauliflower from the oven and pour the hot sauce mixture over the florets. Mix well so all the cauliflower is coated in the sauce.

Put the cauliflower back in the oven and bake for another 20 minutes.

Whisk together the dipping sauce ingredients and set aside.

Once the cauliflower is done, serve on a platter with the dipping sauce on the side.

You can also serve with carrot and celery sticks if you desire.

Serves 4 full portions or 8 snack portions

Anti-Inflammatory Turmeric Lemonade

What’s the Fourth of July without a cold, refreshing glass of lemonade?! Lemonade is a classic American drink. Especially in the summertime. It’s tart, sweet, and a great drink to chase down the good vegan recipes you will be eating. But this lemonade isn’t your classic sugar-and-water mix. It’s made with fresh lemon juice, stevia, and has a punch of anti-inflammatory turmeric in it, too! It’s easy to make and a delicious recipe to serve in a large pitcher at your party.

Ingredients

  • 1 cup fresh squeezed lemon juice
  • 8 cups water
  • 2 teaspoons ground turmeric
  • 1 teaspoon liquid stevia
  • Pinch of black pepper

Directions

Add all your lemonade ingredients to a large mason jar or pitcher. Shake or mix it up and serve over ice.

If you’re serving it in a pitcher, add lemon slices for looks and extra lemon flavor!

Serves 8

Vanilla Chocolate Chip “Ice Cream”

You can’t have a celebration without a dessert! And what better dessert for summer than ice cream. But ice cream isn’t vegan, so let’s make it vegan! Frozen bananas are the key to this recipe. And your guests won’t even notice it’s vegan. The texture is so smooth and creamy, it’s divine.

Ingredients

  • 4 frozen bananas
  • 3 teaspoons vanilla extract
  • 1/3 cup vegan chocolate chips

Directions

Peel and slice the bananas before you freeze them rather than freezing the bananas whole. This will make for a much better textured “ice cream.”

Add the frozen bananas and vanilla extract to a blender and blend until the bananas are broken down and a smooth consistency is reached.

It will take the blender some time to break everything down so be patient. Transfer to a bowl and stir in the chocolate chips.

Serves 2

Now you have seven vegan recipes for Fourth of July! Salads, side dishes, main dishes, drinks, desserts—it’s all here for your celebration. Now all you have to do is get your family and friends together for the tastiest vegan Fourth of July food you’ve ever had.

*Editor’s Note: The information in this article is intended for your educational use only; does not necessarily reflect the opinions of the Chopra Center's Mind-Body Medical Group; and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.


Discover Deepak Chopra’s secrets to stay energetic and balanced all year long with our self-paced online course, Secrets to Vibrant Health. Learn More.


Share This Article
About the Author

Lauren Venosta

Clinical Nutritionist & Personal Chef
Lauren Venosta is a Clinical Nutritionist & Personal Chef based in the Bay Area, CA. She runs her practice, total body nourishment , where she helps motivated men and women to regain their energy and feel great in their body. Practicing a food-as-medicine approach, she helps her clients utilize the healing powers of food to nourish their bodies. With nutrition counseling and custom meal plans, her clients experience results that last for the long-term. No crash dieting or feeling deprived, her programs focus on building healthy lifestyle habits and incorporating whole foods. She works with clients all over the country via online...Read more