Armenian cuisine is rich in dishes that adapt to the seasons. In summer, when the heat intensifies, we often seek light, satisfying, and cooling meals that are both delicious and beneficial. Fortunately, our national cuisine is full of dishes that complement the diet and help cope with high temperatures.

Cold soups, whether yogurt-based or vegetable-based, become an essential part of our diet in summer. They not only cool the body but also restore the body’s water balance, enrich digestion, and often replace a full meal.

• Akrushka is prepared with yogurt, water, garlic, salt, and sometimes rice, cucumber, or even fresh herbs. Many recall this dish from childhood—served in cold glasses by grandparents, marking the start of a summer meal. Beyond its culinary value, the soup has health benefits. Yogurt is rich in calcium and probiotics, which improve gut function and boost immunity. Garlic and herbs also have anti-inflammatory effects.
• Beet Soup is made from pre-boiled beets. Beets are rich in iron and antioxidants, making them an indispensable food in summer. It is sometimes seasoned with yogurt, sometimes without. It can also be served with finely chopped boiled potatoes, softened onions, or mustard, according to preference. This version of the soup has a light cooling effect, especially on hot days.
• Tan is a common drink for many, but when properly prepared—with water, a pinch of salt, and dried mint—it becomes a nutritious cold soup. Sometimes it’s seasoned with cucumber or rice, making it a complete meal. Cold tan also helps lower body temperature and quenches thirst. Tan has almost zero calories, which is especially important for those trying to maintain their physique in summer.

 

Refreshing Salads: Vibrant Colors and Light Flavors

Fresh salads are an inseparable part of the summer table. In our grandparents’ time, salad was considered an appetizer to main dishes, but in modern diets, it often serves as a standalone and complete meal.

• Tomato and Cucumber Salad are the most accessible and seasonal vegetables. Combining them with onions, greens, and olive oil not only provides coolness but also a fresh taste. A bit of salt, black pepper, and lemon juice—and the classic salad is ready. This dish can easily be enriched by adding cheese, eggs, or boiled buckwheat.
• If you want to break from tradition and try new flavors, the Watermelon Salad is the option. Simply diced watermelon, salty cheese (like Lori or feta), a few mint leaves, and a drop of olive oil. This combination—sweet, salty, and sour—has conquered world cuisines and is beginning to find its place on Armenian tables.
• Seasonal Herb Salad—parsley, dill, basil, tarragon—these herbs are not only important for flavor but also for health. They are rich in vitamins A, C, iron, and antioxidants. In fresh salads, herbs complement any vegetable’s taste, enhancing its nutritional value. A handful of different herbs, a bit of lemon, oil, and salt—and you have the simplest yet most beneficial salad.

 

Summer Diet: Seasonal Delights, Tradition, and Innovation

Using seasonal food is not only tastier but also healthier. Summer is the season of abundance, and it’s important to fully utilize this opportunity. Seasonal products—tomatoes, cucumbers, peppers, eggplants, green beans, zucchini, watermelon, melon, apricots, peaches, grapes—ripen under the sun without additional chemical interventions. They have natural taste, aroma, and nutritional composition. Moreover, seasonal products are also much more affordable, allowing for a diverse and complete menu without burdening the budget.

Our ancestors always used seasonal products, creating unique flavors. Today, in modern cuisine, we can combine them with new ingredients—preserving the main idea but introducing new tastes. For example, traditional “bostanik” can be combined with quinoa or lentils.

Eating light, plant-based food in hot weather positively affects not only physical health but also emotional well-being. Light food promotes good sleep, a positive mood, and an active lifestyle. Additionally, water-rich vegetables and fruits help maintain the body’s water balance, which is crucial in summer.

Summer opens up a whole world of colors, flavors, and aromas before us. Armenian cuisine—with its traditions and possibilities—provides us with the perfect foundation to create dishes that combine the beneficial and the delicious. Let’s not limit ourselves to the ordinary. Let our summer tables be like our gardens—colorful, fresh, lively, and complete. Cold soups, fresh salads, newly interpreted traditional recipes—this is the true taste of summer.