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 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 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 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 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
[Tweet "Spring into the new season with this seasonal produce guide + recipe roundup!"]
EA-The Spicy RD says
LOVE your guide!! So many fresh, spring-y recipes to try, & I especially want to make your mushroom lettuce wraps-yum! Thanks so much for sharing my Strawberry Rhubarb Chia Crisp. Happy Spring!!!
Steph | The Grateful Grazer says
Thanks so much, EA! I can't wait to try your rhubarb crisp myself! Let me know if you try the mushroom wraps (hope you love them) and Happy Spring!! 🙂
Jenn says
Beautiful roundup! I LOVE spring produce! Thanks for including my Corn and Radish Salad. Sharing!
Steph | The Grateful Grazer says
Thanks Jenn! I love your corn and radish salad, thanks so much for sharing. Happy Spring! 🙂
Emilie @ Emilie Eats says
All of these look SO delicious! I can't wait to start seeing some of these at my farmer's market. Thanks for including me! 🙂
Steph | The Grateful Grazer says
Thanks for sharing your recipe, Emilie! I'm so excited for spring farmer's markets and CSA boxes! 😀
Jessica @ Nutritioulicious says
Awesome guide, Steph! So excited to add more recipes to my spring pinterest board! Thanks for including my salmon ceviche with radishes!
Rebecca @ Strength and Sunshine says
I think I'm most excited about strawberries! I have so many things I want to make!
audrey @ unconvnetional baker says
Aw, love them all. I love the look of that stuffed artichoke or Niki's bowl -- I'd go with one of those first 🙂 (along with a side slice of my strawberry cake 😉 -- thanks for including it!).
Aggie @ Aggie's Kitchen says
I love this post full of all of my favorites! Gorgeous spring round up, I really love the season as far as produce goes. I'm always excited about fresh asparagus and radishes and peas in the spring!
Adam Williams says
Wow
Looks healthy and delicious too. I'm gonna try them. I hope that would be great. Keep inspiring us.
Stephanie McKercher, RDN says
Thanks, Adam! Enjoy!