Summer is rapidly approaching, and now is a great time to embrace seasonal produce.
Summer veggies are fresh, flavorful, and full of nutrients that will help fuel you through the season.
Here at Hitchcock Farms, we’re passionate about growing premium vegetables that bring vibrant flavor, crisp texture, and peak nutrition to your summer meals.
In this blog, we're sharing our favorite summer vegetables and how to prepare them.
Delicious Veggies Available This Summer
1. Broccoli
Few summer vegetables are as versatile as broccoli, which you can serve steamed, roasted, or raw.
Nutrition
30 calories
2g protein
2g fiber
35mg calcium
0.5mg iron
230mg potassium
Recipes
Broccoli Burrata Crostini
This delicious and flavorful burrata, made with roasted broccoli and pomegranate seeds, is a wonderful summer snack or appetizer.
Brush baguette slices with olive oil and garlic and roast in the oven until brown.
Broil seasoned broccoli until starting to brown, then toss with a mixture of lemon juice, butter, and garlic.
Top the crostini with burrata cheese, broccoli, pomegranate seeds, and salt.
Broccoli Soup
This creamy broccoli soup with fennel hits the spot at any time of year. Enjoy it as a warm, comforting lunch on a rainy day, or serve it as the first course of a summer dinner party.
Sauté onion and fennel in olive oil, then add chicken stock and bring to a boil.
Add broccoli, celery, and garlic and cook until the vegetables are tender.
Purée the soup in a blender until smooth.
2. White Corn
Nothing says summer quite like corn on the cob, especially when you’re serving sweet white corn with its juicy, flavorful kernels.
Nutrition
80 calories
3g protein
2g fiber
0.4mg calcium
25mg magnesium
237mg potassium
Recipes
Grilled Corn Salad
This salad recipe offers a perfect combination of summer flavors. Serve it chilled on a hot day for a healthy, refreshing lunch or dinner.
Bake chopped hazelnuts until brown and fragrant.
Grill shucked corn until slightly charred, then slice off the kernels.
Combine the corn kernels, hazelnuts, ricotta salata, and basil, and top with olive oil and red wine vinegar.
Sweet Corn Ice Cream
We love finding creative ways to add veggies to our diets, and in the summer heat, it doesn't get any better than this sweet corn ice cream.
Heat white corn kernels, milk, cream, salt, and sugar in a saucepan and bring to a boil.
Remove the mixture from the heat, and cover it for one hour before pureeing and returning it to the saucepan.
Combine egg yolks and sugar and gradually add the corn mixture. Return to the saucepan until it reaches a custard-like consistency.
Pour the mixture into a bowl submerged in ice water to cool it.
3. Tomatoes
While you can enjoy them at any time of year, farm-fresh tomatoes are undeniably the best in the summer.
Nutrition
22 calories
1g fiber
0.7g protein
193mg potassium
10mg calcium
Recipes
Summer Bruschetta
This summer bruschetta recipe shines when using fresh, in-season tomatoes as well as fresh basil and garlic.
Combine diced tomatoes with chopped basil, olive oil, and wine vinegar.
Rub garlic cloves on sliced and toasted bread, then drizzle with olive oil.
Spoon the tomato mixture into the bread and drizzle with balsamic vinegar.
Tomato Salad
If you love grape tomatoes, this simple salad is sure to become one of your favorite summer recipes.
Combine sliced grape tomatoes, extra virgin olive oil, balsamic vinegar, shallots, basil, salt, and pepper.
Cover the bowl and refrigerate for at least two hours.
4. Zucchini
Known for its mild and earthy flavor, zucchini is one of the most popular types of summer squash.
Nutrition
19 calories
1g fiber
1g protein
21mg calcium
226mg potassium
15mg magnesium
Recipes
Grilled Zucchini
This recipe for grilled zucchini and squash is an easy and tasty side dish perfect for summer barbecues.
Cut zucchini and yellow squash lengthwise into slices.
Place the veggies in a marinade of olive oil, dijon mustard, garlic, thyme, salt, pepper, and red pepper flakes for 15 minutes.
Grill the zucchini and squash until tender and charred.
Garlic Zucchini Noodles
Zucchini noodles, or "zoodles" are a creative, lower-carb alternative to traditional pasta. This recipe is a light and healthy dish that will keep you feeling refreshed on a hot summer day.
Carefully feed zucchini into a spiralizer to create noodles.
Add garlic to oil on medium heat and sauté for 30 seconds, then add the zoodles and cook for one more minute.
Add fresh grated parmesan, salt, and pepper.
5. English Peas
The mildly sweet flavor and tender texture of English peas make this little veggie a summer staple.
Nutrition
117 calories
8g fiber
8g protein
3mg calcium
12mg iron
Recipes
Vegetable Rigatoni
This rigatoni, while made with classic spring vegetables, holds up just as well in the summer. Serve it chilled for a refreshing pasta salad.
Cook rigatoni to al dente in salted boiling water.
In butter, cook English peas, leeks, fava beans, and sugar snap peas until tender.
Combine the veggies and rigatoni and top with lemon juice and fresh mint.
English Pea Cocktail
For a cool and simple summer beverage, try this English pea mezcal cocktail, which only requires five ingredients and a blender.
Puree peas and lemon juice in a blender until smooth, and strain into a cocktail shaker.
Add mezcal, chartreuse, and simple syrup and shake until frothy.
6. Cucumbers
Few things are as refreshing as a juicy, fresh cucumber on a dry summer day.
Nutrition
16 calories
0.6g protein
16mg calcium
10mg magnesium
170mg potassium
Recipes
Farro Salad
This delicious farro salad, made with sliced cucumber and a variety of other vegetables, is easy to make ahead for a meal-prepped lunch or for a summer potluck.
Add chopped broccoli to a bowl with cooked farro, lemon juice, olive oil, and salt.
Using a mandoline, thinly slice Persian cucumbers, radish, and red onions.
Add the sliced vegetables to the farro salad and top with fresh dill.
Dill Pickles
If you love snacking on crisp, briny pickles, try this quick and simple recipe for refrigerator dill pickles.
Slice pickling cucumbers into spears and add to a mason jar with smashed garlic.
Combine water, vinegar, salt, and sugar in a saucepan and bring to a boil before cooling the mixture to room temperature.
Add the pickling mixture to the jar and seal with an airtight lid.
7. Celery
Celery might have a reputation as a boring or bland vegetable, but its crisp, juicy texture and herby flavor make it a great addition to salads, soups, stir-fries, and more.
Nutrition
17 calories
1g fiber
0.5g protein
46mg calcium
265mg potassium
Recipes
Shaved Celery Salad
This recipe perfectly combines an array of summer flavors to create a healthy, tasty shaved salad.
Prepare a vinaigrette by combining lemon juice, anchovy paste, minced garlic, salt, honey, and olive oil.
Thinly slice celery, apple, radishes, and fennel.
Drizzle the vinaigrette over the salad and top with blue cheese.
Celery Juice Cocktail
Celery juice found its claim to fame years ago as a health trend, but it also serves as an excellent base for a summer cocktail.
Combine fresh celery juice, gin, Lillet Blanc, lemon juice, and simple syrup in a shaker.
Shake vigorously, pour into a glass, and garnish with a small stalk of celery.
8. Green Onions
Also known as scallions, green onions hit their peak in July and August and add a peppery tang to soups, salsa, stir-fries, and more.
Nutrition
10 calories
0.6g fiber
15mg calcium
60mg potassium
5mg magnesium
Recipes
Charred Green Onion Salsa
This green onion salsa has a rich, spicy, and smoky flavor, perfect for topping tacos or dipping tortilla chips.
Grill green onions and serrano peppers directly on the grill grates until charred.
Add the onions and peppers to a blender with San Marzano tomatoes, chipotle peppers, yellow onion, cilantro, lime juice, and salt. Blend until pureed to a uniform consistency.
Frittata With Cabbage & Green Onions
This vegetable frittata is packed with protein, healthy fats, and fiber, making it the ideal recipe for a summer brunch or lunch.
Mix together eggs, creme fraiche, cabbage, green and red onions, cilantro, garlic, salt, and pepper.
Melt butter in a cast-iron skillet over medium-high heat, and add the egg mixture.
Let the mixture cook undisturbed for five minutes, then add crumbled feta and transfer the skillet to the oven for 20 minutes.
9. Carrots
While carrots are available year-round, young carrots harvested from June through August are sweeter, crisper, and perfect for fresh summer meals.
Nutrition
48 calories
3g fiber
1g protein
30mg calcium
12mg magnesium
280mg potassium
Recipes
Grilled Carrots
Grilling brings out the natural sweetness in carrots. Next time you fire up your grill for a cookout, try this easy recipe.
Slice medium carrots in half length-wise and coat with olive oil, salt, and pepper.
Place the carrots on a grill over medium-low heat and cook until charred.
Drizzle with chimichurri, salt, and pepper.
French Carrot Salad
If you're bored of crunching on baby carrots, check out this recipe for a new way to enjoy them raw.
Grate carrots and add to a bowl with chives, parsley, and chickpeas.
Prepare the dressing of olive oil, lemon juice, honey, dijon mustard, cumin, and salt, and pour over the salad mixture.
Let the salad marinate for 20 minutes.
10. Eggplant
Eggplant's peak season starts in July, so late summer is the best time to enjoy this versatile vegetable.
Nutrition
26 calories
2g fiber
1g protein
11mg calcium
13mg magnesium
222mg potassium
Recipes
Summer Vegetable Ratatouille
Ratatouille is one of the most popular summer recipes for eggplant and squash, and for good reason. This colorful dish combines all the best summer veggies and herbs.
Cut eggplant, summer squash, zucchini, and tomatoes into thin slices, and dice an onion and bell pepper.
In olive oil over medium heat, add onion and pepper and cook until softened, then add garlic, herbs, and tomato puree.
Remove the skillet from the heat, and layer the zucchini, squash, eggplant, and tomatoes in a circle.
Baba Ganoush
A classic Mediterranean and Middle Eastern dish, baba ganoush is an eggplant dip that makes an incredible sandwich spread, side dish, or appetizer.
Grill or roast eggplant until charred and very tender, then cut a slit in it to remove excess moisture.
Peel the skin off the cooled eggplant and mash it with a fork into small pieces.
Add tahini, garlic, lemon juice, and seasonings, and mix until combined.
11. Fava Beans
Fava beans (or broad beans) are known for their creamy texture and nutty flavor and are an excellent plant-based source of protein.
Nutrition
187 calories
13g protein
9g fiber
455mg potassium
73mg magnesium
61mg calcium
Recipes
Fava Bean Dip
Great for dipping raw veggies, pita bread, or crackers, this fava bean dip is sure to be a crowd-pleaser at a summer cookout.
Sauté the onion and garlic in olive oil, then add the fava beans and sauté for a few more minutes.
Add the veggies to a food processor with lemon juice and salt and process until they form a paste.
Add garbanzo beans and olive oil, and continue processing until the dip becomes smooth and creamy.
Spanish Fava Beans
This Spanish-style recipe for baby fava beans is bursting with flavor and can be served as a tapa or as a standalone meal.
Cook onions and spices in olive oil on medium-high heat, then add fava beans and white wine.
Add vegetable stock, cover the pan, and cook on high heat for 10 minutes.
Remove the lid and continue to cook until the sauce thickens.
A Fresh Start to Summer
We hope you feel inspired to refresh your menu and pantry with these summer recipes.
Hitchcock Farms is proud to supply fresh, high-quality produce throughout every season.
From our farms to your table, you can trust us to deliver the very best.
FAQ
How do I keep summer vegetables fresh?
Different vegetables should be stored in different ways, but in general, keep summer veggies in a cool, dry spot in the refrigerator.
For most vegetables, sealing tightly in a bag or container can help to preserve their lifespan.
What are the best vegetables for fresh summer juices?
Some of the best vegetables for juicing include cucumbers, tomatoes, celery, kale, and carrots.
Which lettuce grows in summer?
Butterhead, romaine, and green leaf lettuce all grow well in the summer.
Hitchcock Farms' Supreme Leaf lettuce is available year-round and makes a great addition to summer recipes.
CrispHeart, our new innovation that combines romaine and iceberg, is also an excellent summer lettuce, thanks to its crisp texture, mild flavor, and heat-resistant leaves.
