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Spring vegetables in season and recipes

Michele Borboa, MS is a freelance writer and editor specializing in health, fitness, food, lifestyle, and pets. Michele is a health and wellness expert, personal chef, cookbook author, and pet-lover based in Bozeman, Montana. She is also...

Spring vegetables & tasty spring recipes

Low in calories, yet deliciously laden with nutrients, spring vegetables are just what you need to revive your health, appearance, and culinary inspirations. Here are our top picks for spring vegetables and recipes.
Spring vegetables & tasty spring recipes

After a wicked cold winter, and plates heaping with comfort food, the spring thaw and its fresh bounty of vegetables are a welcome change.

Eat seasonally and locally

When you commit to eating seasonal, locally-sourced vegetables, you not only follow the natural agricultural rhythm of the Earth, you also nourish your body with produce that offers peak nutrition and taste while supporting your local farmers and economy.

With supermarkets boasting just about all produce items year-round, it can be challenging to know the seasonal patterns of fruits and vegetables. One solution is to frequent your farmers' market, another boon to your local community, or you can visit and do a search for your state to see which produce items are in season.

Top 7 Spring vegetables

Here's a list of our favorite spring vegetables along with a tasty array of spring recipes.



An anticipated hallmark of spring, artichokes pair deliciously with lemon, garlic, wine, and herbs. Resembling swollen, green pine cones and exuding a nutty flavor, this spring vegetable can be steamed and eaten alone with melted butter, or transformed into many unique to spring dishes.

Spring vegetables & tasty spring recipes



Also known as rocket, arugula is a peppery, leafy green that can be puréed into pesto, tossed into salads, or gently wilted into warm rice and pasta dishes.

Spring vegetables & tasty spring recipes



A spring favorite, asparagus is a low-calorie (only 4 calories per spear), ultra-versatile vegetable that can be steamed, roasted, sautéed, and even puréed. Best yet, in addition to its distinct flavor, asparagus is loaded with vitamins A and C, folic acid, and a bevy of cancer-fighting phytonutrients.

Spring vegetables & tasty spring recipes



Despite broccoli's year-round presence at the supermarket, this hardy crucifer is at its seasonal best in the spring. Part of the Brassica family, which includes cauliflower, Brussels sprouts, and cabbage, this spring vegetable is a tasty cancer-fighter that can be eaten as a side or a super-healthy ingredient in many spring recipes.

Spring vegetables & tasty spring recipes


Fava Beans

Venture to your farmers' market to pick the freshest fava beans. These short-season beans are tasty sources of fiber, protein, vitamins A and C, potassium, and iron. Favas can be cooked and puréed into a dip or pesto, tossed into pasta or rice dishes, and seasoned with a little sea salt for an easy side dish.

Spring vegetables & tasty spring recipes



Even though rhubarb is a vegetable, its lovely red-hued stalks are most commonly cooked like a fruit, starring in pies, crumbles, and cakes.

Spring vegetables & tasty spring recipes



Popeye knew what he was doing – the health benefits of spinach are enormous! A leafy, good source of vitamins A and C, folate, fiber, and antioxidants to combat cancer and heart disease, not to mention boost skin health, this low-calorie spring vegetable is a fave green for salads, layered in sandwiches, and sautéed as a simple but delicious side.

Spring vegetables & tasty spring recipes

More on eating locally

Tips to eat locally and seasonally
Farmers' market survival guide
Why buy organic?

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