Prepare these easy meals for the hot days without breaking a sweat. These no-fuss, no-cook meals are the ideal solutions to avoid a hot kitchen this summer. 

Barley salad with spinach and sardines 

 Serves 4 // Cooking time 30 minutes 

Ingredients 

For the dressing

⅓ cup olive oil
2 Tbsp white-wine vinegar
2 Tbsp honey
Zest and juice of 1 lemon 

For the salad

2 cups cherry tomatoes, halved
2 Tbsp olive oil
1 clove garlic, finely chopped
1½ cups cooked barley
2 cans pilchards, cleaned
1½ cups baby spinach
¾ cup bean sprouts 

Method 

1. For the dressing, whisk all the ingredients together.
2. For the barley salad, preheat oven to 200°C.
3. Toss tomatoes, olive oil and garlic together. Season and roast for 15 minutes. Set aside until cooled.
4. Place the barley at the bottom of a jar, followed by the tomatoes, pilchards and baby spinach. Top with bean sprouts and drizzle with the dressing.

Recipe: Jezza-Rae Larsen
Styling: Elizabeth Mackenzie
Photography: Sean Dollery // HMimages.co.za 

Budget-friendly coronation chicken sandwiches  

Makes 4–6 // Cooking time 25 min 

Ingredients 

For the chicken

1 store-bought rotisserie chicken, shredded
½ red onion, finely chopped
2½ tsp curry powder
¾ cup mayonnaise
¾ cup plain yoghurt
½ cup chutney
3 Tbsp chopped parsley
1 Tbsp olive oil
1 Tbsp apple cider vinegar 

For serving

2 baguettes, halved
8 lettuce leaves
2 tomatoes, thinly sliced
2 spring onions, thinly sliced

Method 

1. For the chicken, mix all the ingredients together and season.
2. Slice each half of the baguette open, making sure the two halves stay together.
3. Fill with lettuce, tomatoes and chicken, then top with spring onion.
4. Sprinkle with black pepper and serve.

Recipe: Jezza Rae Larsen
Styling: Elizabeth Mackenzie
Photography: Jotham van Tonder // HMimages.co.za 

Bean crunch wraps 

Serves 4 //  Preparation time 10 minutes// Cooking time 10 minutes 

Ingredients 

4 tortilla wraps
1 can red kidney beans, drained
1 tomato, chopped
¼ red cabbage, shredded
4 soft taco shells
100g cheddar, grated
1 avocado, mashed
5g parsley, chopped
Juice of 1 lemon 

Method 

1. Lay out the tortilla wraps and layer with the kidney beans, tomato and cabbage.
2. Sandwich closed with the taco shells and sprinkle with the cheddar.
3. Fold the edges of the tortillas over the taco shells to enclose.
4. Preheat the grill. Brush the wraps with olive oil and grill until the cheese has melted and is golden brown on top.
5. Mix together the avo, parsley and lemon juice, and season. Serve with the wraps. 

Recipes & styling: Amerae Vercueil
Photography: Samantha pinto 

Also read: 5 ways with lentils for summer 

The post 3 no-cook meals perfect for hot summer days  appeared first on MyKitchen.