Spring is the season of renewal—not just for nature but also for our plates. After the heavier, heartier meals of winter, spring arrives with a burst of colour, freshness, and flavour. The days grow longer, markets come alive with tender greens and vibrant roots, and our appetites begin to crave lighter, nutrient-packed meals.
As seasonal eating becomes more popular for both health and sustainability, embracing spring’s best vegetables is a delicious way to provide health to your body while celebrating the time of year. In this article, I’ll walk you through the five best spring vegetables, their health benefits, how to use them in your everyday cooking, and why they deserve a spot in your kitchen this season.
1. Asparagus
Why It’s a Spring Star
Asparagus is one of the first vegetables to pop up in spring, and its season is relatively short—roughly April to June—so catch it while you can. It’s not only easy to cook but also adds elegance and a slightly sweet, earthy flavour to a wide range of dishes.
Health Benefits
- Rich in Folate – Supports healthy cell growth and development.
- High in Antioxidants – Contains glutathione, which helps protect cells from damage.
- Supports Digestive Health – Asparagus is a great source of inulin, a prebiotic that feeds good gut bacteria.
How to Use It
Roasted with olive oil and lemon, tossed into spring pasta dishes, or grilled and served with poached eggs, asparagus is one of the most versatile spring veggies. Try slicing it thin and adding raw spears to salads for crunch. For meal prep, asparagus pairs beautifully with roasted chicken or salmon for a clean and filling lunch.
2. Radishes
Why They’re a Spring Favourite
Crisp, colourful, and slightly peppery, radishes are often underestimated. These root vegetables come into season in early spring and add a punch of freshness to any dish. Plus, they’re one of the easiest vegetables to grow at home.
Health Benefits
- Hydrating and Low-Calorie – Made up of over 95% water.
- Good for Skin and Liver – Rich in sulphur-based compounds that support detoxification.
- Natural Anti-Fungal Properties – Contains the antifungal protein RsAFP2.
How to Use Them
Slice radishes thin for vibrant salads, pickle them for extra crunch, or roast them with a touch of olive oil and sea salt for a milder, sweeter flavour. You can also use radish greens—they’re slightly peppery and work beautifully in pesto’s or sautés.
3. Peas (Garden, Sugar Snap & Snow Peas)
Why We Love Them in Spring
Whether it’s garden peas, snow peas, or sugar snap peas, this family of sweet and tender pods hits its stride in spring. Peas signal that fresh, green eating is back.
Health Benefits
- Excellent Source of Plant-Based Protein – Great for vegetarians and vegans.
- Packed with Fibre – Promotes fullness and supports digestion.
- Rich in Vitamin C – A boost for your immune system and skin.
How to Use Them
Add raw sugar snap peas to a veggie platter or spring salad for crunch. Blanch garden peas and fold them into creamy risottos or springtime soups. Snow peas are perfect for stir-fries with garlic, soy sauce, and sesame oil. They also freeze well, so you can enjoy the season’s bounty later in the year.
4. Spring Onions (Scallions)
Why They Belong on the List
Spring onions, or scallions, are more than a garnish. Milder than mature onions, they offer a delicate onion flavor and bring brightness and bite to spring recipes.
Health Benefits
- Supports Heart Health – Contain flavonoids and sulphur compounds.
- Low-Calorie Flavour Enhancer – Adds taste without extra fat or calories.
- Antibacterial Properties – Helps fight harmful bacteria.
How to Use Them
Use the white bulbs in cooking just like regular onions, and slice the green tops thin to scatter over dishes like soups, salads, noodles, or fried rice. They work beautifully in omelettes, stir-fries, and marinades. A spring onion pancake is a fun way to enjoy them on a weekend.
5. Spinach
Why It’s a Spring Powerhouse
Tender baby spinach flourishes in cooler spring temperatures before the heat of summer sets in. Its mild taste and soft texture make it easy to incorporate into any meal.
Health Benefits
- High in Iron and Magnesium – Supports energy levels and muscle function.
- Loaded with Vitamin K – Crucial for bone health.
- Anti-Inflammatory Properties – Thanks to lutein and zeaxanthin.
How to Use It
Use raw spinach in smoothies, salads, or sandwich wraps. Wilt it into pasta, stews, or curries. For meal prep, sautéed spinach pairs well with eggs, rice bowls, or even as a base for a Mediterranean-style chicken dish. You can also freeze spinach to reduce food waste.
Seasonal Eating and Why It Matters
Eating with the seasons isn’t just trendy—it has some serious benefits:
- Better Flavour: Veggies picked in season are fresher and more flavourful.
- Nutrient Density: Produce grown in its proper season usually contains more vitamins and minerals.
- Supports Local Farms: Buying seasonal helps reduce your carbon footprint.
- Cost Effective: In-season produce is often cheaper because it’s more abundant.
When spring produce is at its peak, it’s also more likely to have fewer pesticides if you’re not buying organic. Always wash your vegetables thoroughly, or soak them in a mix of water and vinegar to remove residue.
Cooking Tips for Spring Vegetables
Here are some fool proof ways to highlight your veggies:
Embrace Simplicity
Spring vegetables often need very little to shine. A drizzle of extra virgin olive oil, a squeeze of lemon, and a sprinkle of sea salt can go a long way.
Roast or Blanch
Roasting enhances natural sweetness (great for asparagus and radishes), while blanching keeps colour and crispness (ideal for peas and spinach).
Pair Wisely
Spring vegetables love herbs like mint, parsley, and dill, and they pair well with citrus, nuts, and creamy cheeses like feta or goat’s cheese.
Meal Prep Ideas Featuring Spring Veggies
If you’re looking to incorporate more of these vegetables into your week, here are some batch-cook ideas:
- Spring Veggie Frittata: Whisk eggs with spinach, spring onions, and peas, then bake in a tray and slice for on-the-go breakfasts.
- Asparagus and Radish Salad with Lemon Vinaigrette: Great as a side or topped with grilled chicken for a full meal.
- Fried Rice with Spring Veg: Toss scallions, peas, and spinach into leftover rice with some soy sauce, sesame oil, and optional egg.
- Spring Veg Soup: A light broth filled with peas, spinach, spring onions, and asparagus makes a perfect lunch.
- Pasta Primavera: Mix your favourite spring vegetables into pasta with garlic, chili flakes, and olive oil for a quick dinner.
FAQs About Spring Vegetables
Can I freeze spring vegetables?
Yes! Spinach, peas, and blanched asparagus freeze well. Just be sure to store them in airtight containers or freezer bags.
How do I store spring vegetables to keep them fresh?
Keep leafy greens and herbs in a sealed container with a paper towel to absorb moisture. Store asparagus like fresh flowers—in a jar with a little water at the bottom, loosely covered in plastic.
What’s the best way to clean spring vegetables?
Use cold water and a veggie brush. For leafy greens, soak them in a bowl of cold water and lift them out to let dirt settle.
Are organic spring vegetables worth it?
If budget allows, buy organic for leafy greens like spinach, which tend to carry more pesticide residue. However, any vegetables—organic or not—are better than none!
Final Thoughts: Celebrating Spring Through Food
Spring is a powerful reminder that fresh beginnings often come in small, delicious packages. As we move away from heavier meals and into lighter, brighter dishes, spring vegetables offer everything we need to feel energized and satisfied. With their stunning colour, texture, and nutritional profiles, they can bring a creative, healthful twist to your table.
Whether you’re a seasoned home cook or just starting to explore seasonal eating, these five spring vegetables—asparagus, radishes, peas, spring onions, and spinach—deserve a place in your shopping basket. So head to your local farmer’s market or produce aisle, pick out the freshest greens you can find, and get cooking.
Happy spring—and happy eating!
