Spring Produce Guide + Seasonal Recipe Roundup

We’re only two days away from the official start of spring.  You know what that means…its time for another seasonal produce guide with enough recipe inspiration to last you until summer.

Wintry comfort foods are great, but there’s something so refreshing and delicious about spring cooking.

Spring dishes are relatively simple – they require little to no cooking, lots of fresh herbs, and dark leafy greens for days.

I asked my fellow dietitian/plant-based bloggers to share their best recipes for the spring season with you and, as usual, they didn’t disappoint.

I cannot wait to make my spring fruits and veggies shine with these delicious plant-based recipes.  I think you’ll love them too, so let’s get to it.

{Quick note for my vegan friends: these recipes are all plant-based but a few aren’t 100% vegan.  I’ll include substitution options where appropriate.}

Artichokes

NUTRITION: Good source of vitamin C and antioxidants. May help lower blood sugar, help reduce risk for cardiovascular disease, and be beneficial for the liver and gallbladder.

FLAVOR: bitter, sweet, nutty, earthy

HOW TO USE: bake, boil, braise, broil, grill, marinate (hearts), roast, sauté, steam, stew

TRY WITH: fava beans, white beans, fennel, garlic, lemon, mushrooms, olives/olive oil, onions, parsley, thyme, dry white wine

INSPIRATION:

Stuffed Artichokes

Stuffed Artichokes by Meme at Living Well Kitchen (vegan option: sub coconut oil for butter and nutritional yeast for parmesan)

Quick + Easy Artichoke Pasta Salad by Kevin at Vegan Lovlie

Baked Buffalo Chickpea and Artichoke Vegan Taquitos by Jenn at Veggie Inspired

Artichoke Basil Lentils by Rebecca at Strength and Sunshine

Asparagus

NUTRITION: Rich source of vitamin K and B vitamins. High in antioxidants, anti-inflammatory compounds.  Aids digestion and may have some anti-cancer benefits.

FLAVOR: bitter, sweet, grassy, nutty

HOW TO USE: blanch, boil, broil, grill, pan-roast, pickle, raw, roast (10-15 mins at 375ºF), sauté, simmer, steam, stir-fry

TRY WITH: fava beans, garlic, leeks, lemon, mushrooms, nuts, olive oil, onions, parsley, pasta, salads

INSPIRATION:

Creamy Farro with Pesto Asparagus and Peas

Creamy Farro with Pesto Asparagus and Peas by Traci at Vanilla and Bean

Asparagus Salad by Liberty at Homespun Capers

Spring Miso Soup with Asparagus by Agata at Food Porn, Vegan Style (scroll down for English)

Quinoa and Asparagus with Lemon Mustard Vinaigrette by Kelly at The Pretty Bee

Mushrooms

NUTRITION: High in minerals and B vitamins.  Beneficial for the immune system and studied for anti-inflammatory and antioxidant effects.

FLAVOR: earthy, woodsy, meaty

HOW TO USE: bake (6-8 minutes), broil, grill, pan-roast, roast, sauté (3-4 minutes), steam (5 minutes), stew

TRY WITH: barley, chives, garlic, lemon, marjoram, almonds, walnuts, olive oil, onions, parsley, pasta, pepper, pizza, potatoes, rosemary, shallots, soups/stocks, tarragon, thyme, dry wine

INSPIRATION:

Spicy Black Bean + Mushroom Taco Lettuce Wraps

Spicy Black Bean + Musrhoom Taco Lettuce Wraps by The Grateful Grazer

Green Garlic and Mushroom Risotto from Mel at A Virtual Vegan

Grilled Asparagus with Mushrooms and Tofu served on Creamy Polenta by Agata at Food Porn, Vegan Style (scroll down for English)

Thai Lentil Lettuce Wraps with Miso Sriracha Peanut Sauce by Traci at Vanilla and Bean

Grilled Mushroom and Asparagus Fajitas by Cadry at Cadry’s Kitchen

Peas

NUTRITION: Rich in vitamin K, B vitamins, vitamin C, and fiber.  Have antioxidant and anti-inflammatory benefits and may help reduce risk for diabetes, cardiovascular disease, and certain cancers.

FLAVOR: sweet, soft, starchy

HOW TO USE: blanch, boil (2-3 minutes), braise, poach, puree, sauté, simmer (2-3 minutes), steam, stir-fry (2-3 minutes)

TRY WITH: asparagus, basil, carrots, curries, garlic, ginger, leeks, lemon, lettuce, mint, mushrooms, olive oil, onions, parsley, pasta, potatoes, brown rice, salads

INSPIRATION:

Courgette Pasta with Kale Pesto, Peas and Avocado

Courgette Pasta with Kale Pesto, Peas and Avocado by Niki at Rebel Recipes

Green Bean Salad with Peas, Chard and Dijon Tarragon Vinaigrette by Traci at Vanilla and Bean

Easy Miso Avocado English Pea Soup by Kathy at Healthy Happy Life

Ontario Green Pea and Watercress Salad with Burrata by Abby at Abby Langer Nutrition (vegan option: omit burrata or sub with nut cheese or nutritional yeast)

Radishes

NUTRITION: Good source of vitamin C and and phytonutrients.  Low in calories/energy.

FLAVOR: sweet, hot/peppery

HOW TO USE: braise, grate, raw, roast, sauté, spiralize, steam

TRY WITH: lemon, mint, oranges, salads, sea salt, vinegar

INSPIRATION:

Spring Pea Shoot and Radish Salad

Spring Pea Shoot and Radish Salad by Jenny at My Cape Cod Kitchen (vegan option: omit blue cheese or replace it with nutritional yeast or nut cheese)

Spring Soba by Liberty at Homespun Capers

Fattoush by Omar at Lands & Flavors

Raw Radish and Corn Salad by Jenn at Veggie Inspired

Farmer’s Market Pasta Salad by Sharon Palmer, RDN

Fresh Salmon Ceviche with Cucumbers and Radishes from Jessica at Nutritioulicious (vegan option: sub tofu for salmon)

Rhubarb

NUTRITION: Contains vitamin C, potassium, and calcium.  Good source of lutein, a phytonutrient that is beneficial for skin and eyes.

FLAVOR: sour, lemon

HOW TO USE: bake, poach, puree, sauté, stew

TRY WITH: almonds, apples, baked goods, berries, cinnamon, desserts, ginger, honey, oranges, strawberries, vanilla

INSPIRATION:

Strawberry Chia Rhubarb Crisp 

Strawberry Chia Rhubarb Crisp by E.A. at The Spicy RD

Honey Stewed Strawberry Rhubarb Compote by Katie at Mom’s Kitchen Handbook (vegan option: sub maple syrup for honey)

Spinach

NUTRITION: Incredibly nutrient dense green.  An excellent source of vitamin K, vitamin A, B vitamins, iron, vitamin E, calcium, vitamin C, and potassium.  Rich in phytonutrients and studied for antioxidant and anti-inflammatory benefits.  May help prevent the spread of cancer cells.

FLAVOR: bitter, slightly sweet

HOW TO USE: blanch, boil, raw, sauté, steam (2-3 minutes), stir-fry

TRY WITH: chickpeas, garlic, ginger, lemon, lentils, mushrooms, walnuts, olive oil, onions, pizza, potatoes, rice, salads, soups, tofu, tomatoes, tomato sauce, vinegar

INSPIRATION:

Lentil Green Smoothie

Lentil Green Smoothie by The Grateful Grazer

Gluten-Free Spinach Muffins by Emilie at Emilie Eats

Going Green Smoothie by Mel at A Virtual Vegan

Warm Quinoa, Spinach and Pomegranate Salad by Lucie at Win Win Food

Strawberries

NUTRITION: Excellent source of vitamin C.  Rich in phytonutrients and may help reduce risk for diseases related to oxidative stress, such as cardiovascular disease, diabetes, and certain cancers.

FLAVOR: sweet, sour

HOW TO USE: puree, raw, sauté

TRY WITH: other berries, desserts, lemon, pepper, rhubarb, smoothies, vanilla, balsamic vinegar

INSPIRATION:

Beet and Berry Salad

Beet and Berry Salad by Alex at Delish Knowledge

Strawberry Flax Smoothie Bowl by The Grateful Grazer

Strawberry and Basil Black Rice Salad by Liberty at Homespun Capers

Vegan Strawberries and Cream Scones by Faith at The Conscientious Eater

Mini Vegan Strawberry Cheesecake by Vanessa at Vegan Family Recipes

Strawberry Coconut Kale Salad by Alexis at Hummusapien

Strawberry Lime Macadamia Cheesecake by Audrey at Unconventional Baker

Easy 2-Ingredient Strawberry Sorbet by Gin at Eat Healthy Eat Happy

Simple Berry Breakfast Cobbler by Erin at Beetific Beginnings

Strawberry Kiwi Ice Cream Bites by Natalie at Feasting on Fruit

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