spring recipes
Wellness Nutrition & Recipes

Four Veggie-Packed Recipes that Celebrate Spring

Deb Hipp
Deb Hipp,Freelance Journalist and Writer
Deb Hipp
Freelance writer specializing in insurance, personal finance and health and wellness.
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11/04/2025 5 min read
Try these veggie-packed spring recipes to awaken your taste buds and bring new life to the dinner table.
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When longer days and sprouting buds put a bounce in your step, it’s time to head to your local farmer’s market, grocery store or even your own garden to stock up on fresh produce to craft some spring recipes.
 
You can buy vegetables all year long, but spring brings a new batch of seasonal veggies that are ideal for healthy, nutrient-packed recipes.
Vegetables planted in late winter (typically February or March, depending on the climate) and harvested from early to late spring include:
 
  • Broccoli
  • Lettuce
  • Asparagus
  • Peas
  • Mushrooms
  • Radishes
  • Spinach
  • Arugula
  • Scallions
  • Collards and other greens
Ready to start enjoying flavorful, healthy spring vegetables? Take your pick of these spring veggie recipes that you and your family will love.

Spring Salad With Mustard Tarragon Dressing

spring saladThis spring salad recipe comes from Lisa Richards, a nutritionist and blogger at The Candida Diet. A candida diet is low in carbohydrates and sugar and emphasizes anti-inflammatory foods.
 
Spring Salad with Mustard Tarragon Dressing combines asparagus, spring greens, radishes and shallots, and it’s loaded with healthy nutrients. Asparagus is a good source of vitamin A, vitamin C, calcium, iron and potassium.
 
“This spring salad is packed with nutrient-dense ingredients with a mild flavor,” Richards says. Naturally low in carbs, this salad can be eaten with veggie ingredients alone, or you can add a protein like chicken or salmon.
 
“The bed of greens topped with asparagus and radishes make it an innovative way to get in your vegetables without spending hours in preparation,” Richards says. “The tarragon dressing can be made in bulk and easily added to other dishes.”
Recipe:
 
Spring Salad Ingredients:
 
  • 2 spears asparagus
  • 3 cups spring greens
  • 2 radishes
  • ¼ cup pumpkin seeds, shelled
Salad Dressing Ingredients:
 
  • 1 tsp. dry mustard
  • 1 Tbsp. shallot, finely minced
  • 1 Tbsp. fresh tarragon, finely minced (or 1 tsp. dry tarragon)
  • 3 Tbsp. apple cider vinegar
  • ¼ cup olive oil
  • Salt and pepper to taste
Instructions:
 
  1. With a vegetable peeler, peel asparagus stalks below the leaves, then cut stalks diagonally into 2 inch pieces.
  2. In a saucepan over medium heat, add asparagus pieces, a good pinch of salt and water to just cover. Simmer asparagus until fork tender, remove to a plate, cool.
  3. To prepare the dressing, put all the dressing ingredients into a jar, put a lid on the jar and shake well. You can refrigerate the unused portion.
  4. To finish the salad, first put some Mustard Tarragon Dressing into a salad bowl. Next, add asparagus pieces, spring greens and thinly sliced radishes. Toss salad to dress thoroughly. Sprinkle with pumpkin seeds, serve.

Baked Asparagus Cannelloni With Béchamel Sauce

baked asparagus cannelloniThis pasta entree was created by Elena Szeliga, a vegetarian and vegan food blogger at HappyKitchen.Rocks. The nutrient-rich dish contains only 335 calories per serving and packs vitamin A, vitamin C, potassium, calcium and iron.
 
“These roll-ups are not only an impressive meal to serve for the whole family; they also make asparagus shine without being boring and bland,” Szeliga says.
 
Asparagus is the primary ingredient, with garden cress for garnish and a tasty sauce that’s easy to prepare. Umami-rich parmesan cheese and creamy béchamel sauce give the meatless dish a savory flavor that complements asparagus perfectly.
 
“These baked asparagus cannelloni are surprisingly easy to make, yet they look splendid and never fail to impress,” Szeliga says. “Serve this dish with a simple salad and/or crusty bread for a complete springtime meal.”
Recipe
 
Baked Asparagus Cannelloni Ingredients:
 
  • 4 lasagna sheets
  • salt
  • 16 spears asparagus
  • 40 grams or 1/3 cup Parmesan cheese grated
  • 4 tablespoons garden cress to garnish
Bechamel Sauce Ingredients:
 
  • 2 tablespoons butter
  • 2 tablespoons flour
  • 300 ml or 1 1/4 cups hot milk
  • 2 tablespoons lemon juice
  • black pepper
  • a pinch of nutmeg
Instructions:
 
  1. BOIL LASAGNA SHEETS: In a large saucepan, boil water, add a bit of salt and cook lasagna sheets for 6 minutes. Place on a kitchen towel in a single layer.
  2. ASPARAGUS: Trim the ends of asparagus spears, and peel the lower thirds. Blanche asparagus for 6 minutes in boiling water, keeping the heads above the water not to overcook them.
  3. BECHAMEL SAUCE: In a medium-sized saucepan, melt butter over medium heat. Stir in flour and cook for just up to 2 minutes, before it becomes brown. Gradually pour hot milk in it and keep stirring. Bring to a boil and cook it until it thickens to your liking, about 2 more minutes. Add lemon juice. Season with salt, black pepper and nutmeg. Preheat the oven to 180 °C or 350 °F.
  4. ASSEMBLE: Take a lasagna sheet, put 4 asparagus spears on it and wrap. Transfer to a baking dish. Repeat with the rest of asparagus. Pour the sauce on top and sprinkle with grated Parmesan. Bake for 20 minutes until golden brown. Sprinkle with the garden cress. Enjoy!

Seared Scallops Over Spinach Pesto and Pasta

Seared Scallops Over Spinach Pesto and PastaThis springtime recipe takes a total of only 20 minutes to prepare. It comes from Lisa Lotts, creator of Garlic & Zest blog.
 
“You’ll love this seared scallop recipe because it’s delicious, quick and easy,” Lotts says. The dish comes in at 590 calories per serving and it’s packed with protein, potassium, vitamin A, vitamin C, calcium and iron.
 
“The fresh spinach basil pesto with toasted almonds tossed over al dente pasta adds fresh flavors that complement the buttery seafood,” Lotts says. “It’s a perfect dish for spring and summer and date night.”
Recipe
 
Ingredients:
 
  • 1 pound linguine or other long, thin pasta
  • 1 1/2 pounds large “Dry” Sea Scallops (a.k.a Diver Scallops)
  • 2 tablespoons butter
  • 2 tablespoons olive oil
  • flaky sea salt
  • 1/2 cup Basil Spinach Pesto
Instructions:
 
  1. Bring a large pot of water to a boil and add 2 teaspoons salt. When the water is boiling, add the linguine and cook to al dente according to the package instructions.
  2. While the pasta is cooking, Dry the scallops completely with a paper towel and set aside.
  3. Heat a large skillet over medium high heat. When the pan is hot add the butter and olive oil, swirling it around in the pan until the butter has melted. Working in batches, place the scallops in the pan (allowing room between them, so they’re not crowded in the pan.
  4. Sear the scallops for about 2-3 minutes per side (do not agitate or move them, just let them cook). Use a pair of tongs to flip the scallops and continue cooking for an additional 1-2 minutes until caramelized on the other side. Remove the scallops to another dish to keep warm while you continue to cook the remaining scallops.
  5. Drain the linguine (reserving about 1/4 cup of pasta water). Transfer the linguine to a bowl and add about 1/2 to 3/4 cup of pesto. Toss the pasta with a pair of tongs until the pesto is well combined, adding the pasta water to loosen up the sauce.
  6. Plate the pesto pasta and top with seared sea scallops. Sprinkle the scallops with flaky sea salt. Add fresh basil or parsley for garnish if desired

Beef and Broccoli Stir Fry for Two

Beef and Broccoli Stir Fry for TwoThis Asian-themed recipe also comes from Lotts at the Garlic & Zest blog, and you can make it in less than 30 minutes. The meat-and-veggie dish is loaded with spring vegetables, including broccoli, garlic, celery, carrots, mushrooms and green onions. It also contains protein for red meat lovers.
 
Not a fan of red meat? Replace beef for chicken, pork or bite-sized shrimp. Veggies that also work well with this recipe include thinly sliced asparagus, green beans, mushrooms, bean sprouts, sugar snap peas, bamboo shoots, sliced cabbage or carrots.
 
“This easy beef and broccoli stir fry recipe is loaded with tender-crisp vegetables and lean strips of beef flank steak in a savory, Cantonese style sauce,” Lotts says. “It’s perfect served with steamed rice as a date night dinner for two.”
 
Check out this video tutorial for step-by-step preparation instructions.
Recipe
 
Marinade/Sauce Ingredients:
 
  • 2 tablespoons soy sauce
  • 1 tablespoon shaoxhing wine or dry sherry
  • 1 tablespoon water
  • 1 1/2 teaspoons honey
  • 1 1/2 teaspoons cornstarch
  • 1 teaspoon sesame oil
Stir Fry Ingredients:
 
  • 1/2 pound boneless beef steak (such as flank or sirloin) cut across the grain into thin strips
  • 2 tablespoons vegetable or canola oil divided
  • 2 teaspoons grated fresh ginger
  • 2 cloves garlic minced
  • 1/4 teaspoon crushed red pepper flakes
  • 1 small stalk celery sliced into 1/4” pieces on the diagonal
  • 2 large stalks broccoli separated into bite sized florets
  • 1/2 red bell pepper cut into bite sized pieces
  • 3 ounces shitake mushroom caps sliced
  • 1 small carrot julienned or grated
  • 3 green onions thinly sliced
Instructions:
 
  1. In a small bowl, combine the soy sauce, Shoaxhing wine (or sherry), water, honey, cornstarch and toasted sesame oil. Whisk to combine.
  2. Pour the marinade over the beef and toss to coat. Set aside to marinate for 20 minutes.
  3. Place a large wok or skillet over high heat and heat until very hot, but not smoking. Add one tablespoon of the vegetable oil and swirl around the pan. (The oil should slick across the pan and have a moire effect when you look at it).
  4. Add the garlic, ginger and red pepper flakes and stir constantly until very fragrant, about 20-30 seconds.
  5. Add the beef and marinade to the pan and cook the beef until it browns, stirring occasionally, about 2-3 minutes. Transfer the beef and sauce to another dish and set aside.
  6. Wipe out the skillet very well (I washed mine) and heat over high heat until the pan is very hot. Add the remaining tablespoon of vegetable oil.
  7. When the oil is hot and shimmery, add the celery, broccoli, bell pepper, mushrooms, carrots and green onions. Cook and stir until the vegetables are crisp tender, about 2-3 minutes.
  8. Return the meat, sauce and any juices to the stir fry pan and cook together, stirring constantly for 30 seconds to a minute to heat through.
  9. Serve with steamed white rice. Garnish with toasted sesame seeds and sliced green onions (if desired).

Make the Most of Spring Harvest

Spring and early summer are the perfect seasons for cooking and preparing spring vegetables for healthy meals. And if you harvest homegrown veggies from your own garden, they may taste even better.

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