Easy Spring Vegetable Recipes for Lighter, Healthier Meals

Spring vegetables are known for their tender bite and mild taste, which makes them easy to enjoy even if you’re not usually a veggie fan. Because they’re in season, they’re often more affordable and flavorful at grocery stores and farmers markets.

Some common spring vegetables you’ll see at this time of year include:

• Asparagus
• Radishes
• Spinach
• Arugula
• Peas
• Green onions (scallions)
• Leeks
• Artichokes

These vegetables aren’t just fresh and tasty. They’re also full of nutrients your body needs. Leafy greens like spinach and arugula provide vitamins A, C, and K, which support immune health, vision, and bone strength. Asparagus and artichokes are good sources of fiber, helping with digestion and heart health. Peas offer plant-based protein along with minerals like iron and magnesium.

Here are some easy ways to incorporate more of the freshest flavors of the season into your meals:

• Try a new recipe. Spring is a great time to experiment with fresh vegetable dishes. Even making one new recipe a week can help you discover new flavors you enjoy and keeps meals from being boring (see below for some delicious spring vegetable recipes from the chefs and dietitians at Health eCooks).
• Upgrade meals you already make. One of the easiest ways to eat more vegetables is to add them to familiar dishes. Toss spinach or arugula into pasta, soups, or grain bowls right before serving. Peas can be mixed into rice, quinoa, or couscous for a quick boost of color and nutrition.
• Add veggies to breakfast. Vegetables aren’t just for lunch and dinner. Sautéed asparagus, leeks, or green onions pair well with omelets and scrambles. Spinach can be stirred into eggs or added to breakfast wraps for extra nutrients that help keep you full longer.
• Snack smarter with crunchy veggies. Many spring vegetables make great snacks. Radishes, snap peas, and raw asparagus are crisp and refreshing. Pair them with hummus, yogurt-based dips, or a handful of nuts for a balanced option. Keeping pre-washed veggies in the fridge makes healthy snacking easier.
• Roast them for extra flavor. Roasting brings out the natural sweetness in many spring vegetables. Asparagus, leeks, and artichokes become tender and flavorful when tossed with olive oil and baked. Roasted veggies can be enjoyed on their own or added to salads, sandwiches, and wraps.
• Make vegetables the star. Instead of treating vegetables as an afterthought, build meals around them. Start with sautéed greens or a big salad and add protein like chicken, fish, or beans. This simple switch helps you naturally eat more vegetables without feeling deprived.