Eat Empowered, Healthy Eating Tips

The Best Spring Vegetables and What to Do With Them

There are a million reasons the start of spring is exciting. The smell of fresh, green grass. Flowers. Warm, sunny days. Warm, rainy days. But are you really surprised that our favorite is…spring vegetables?!

After all, there are only so many things you can do with sweet potatoes and winter squash before you get a little sick of root veggies.

Spring means the return of bright, crisp greens, crunchy asparagus, and sweet snap peas (plus rare cult-favorites like ramps and fiddlehead ferns). The vegetables literally taste like the season itself.

To help you fully appreciate all of that, we’re sharing healthy facts about our favorite in-season produce as well as how to cook and eat the veggies, below. See you at the farmers’ market!

6 Spring Vegetables and How to Eat Them

spring vegetables(Photo: Martin via Unsplash)


These Italian favorites are are filled with anti-inflammatory phytochemicals that are great for both your overall health and glowing skin. They can be a little intimidating to buy fresh, but once you get the hang of cooking the hearts and scraping the rest of the meat off the leaves with your teeth, you’ll never go back.

Simple, Roasted Artichoke Hearts
Stuffed Chicken Breast with Lemon-Artichoke Pesto

spring vegetables(Photo: Sharon Benton via Unsplash)


Out-of-season asparagus is soggy and tasteless. In-season asparagus is so crisp it snaps when you break it…and it’s really delicious. It’s a great source of folate and vitamins like A, C, and K and contains compounds that act like probiotics, so it can help with digestion and prevent bloating.

Truffle Roasted Asparagus With Shallots
Asparagus Farro Salad
Raw Asparagus Salad With Broccoli Rabe

spring vegetables(Photo: Shutterstock)


Brits aren’t the only ones who love these little green gems. Peas—whether fresh-shelled or in full-pod snap pea form—are great sources of antioxidants like vitamin C and carotenoids, plus plenty of important minerals.

Perfect Spring Salad
Roasted Green Beans and Sugar Snap Peas
Snow Pea and Napa Slaw

spring vegetables(Photo: Pixabay)

Spring Onions and Scallions

You’re likely familiar with scallions. Spring onions look almost the same, except they have more of a full onion bulb on the bottom. You can use the green tops like you’d use scallions and the bottoms just like you’d use a regular yellow onion. (They’re just a tad sweeter.)

Stir Fry With Spinach and Bok Choy

spring vegetables(Photo: Shutterstock)


Crunchy radishes are a great source of vitamin C, a powerful antioxidant and immune-system strengthener. They’re the perfect veggie for a bright, beautiful crudite or to use to dip in anything, from hummus to beet dip.

Perfect Spring Salad

cooking with spring veggies(Photo: Nutritious Life)


Arugula is just as nutrient-dense as it is zesty. The peppery green contains vitamins like A, C, and K, plus lots of beneficial phytonutrients. It makes the perfect bed for a yummy piece of grilled or broiled salmon.

Dijon Salmon Cakes and Arugula


(Featured Photo: Shutterstock)