Spring Veggie Ideas: Cooking with Seasonal Ingredients at Home
Gorgeously roasted asparagus
As the days are finally growing longer and hyacinths poke up through the dirt, it's the perfect time to refresh our kitchens with the green and grassy flavors of spring. The Mediterranean diet naturally embraces seasonal eating, and spring brings so many great ingredients to their peak, after a long, long winter of root veggies.
Now that you're cooking for a smaller household, exploring these fresh, bright ingredients can bring new vibe of excitement to your meals without overwhelming your fridge or your schedule.
Spring Culinary All-Stars
Artichokes
A longtime personal favorite, these unique, elegant vegetables reach their peak season in April. Packed with fiber, antioxidants, and known for their liver-supporting properties, artichokes are a Mediterranean staple worth mastering. I remember stopping by a gourmet food shop on Lexington Ave. in NYC every week during the spring, choosing the fattest, roundest artichoke, and steaming it for dinner. With a bot of mustard vinaigrette for dipping, it was a spring task that I did over and over again.
Quick prep ideas:
Steam whole artichokes and dip the leaves in lemon-garlic olive oil
Use canned artichoke hearts in a quick spring pasta with lemon and fresh herbs
Slice baby artichokes thinly and sauté with olive oil and garlic
Asparagus
Nothing says spring quite like fresh asparagus. These tender spears are rich in folate, vitamin K, and anti-inflammatory compounds—perfect for supporting bone health and reducing inflammation. Plus, they cook in a flash! Be sure to have a bowl of ice water handy to stop the cooking process if you're planning to add to salads or even throw into pasta water during the last minute of cooking.
Quick prep ideas:
Roast with olive oil, lemon zest, and a sprinkle of Parm (my fave!)
Blanch quickly and add to salads or grain bowls
Wrap in thin slices of prosciutto and grill briefly
Spring Peas and Fava Beans
Fresh peas and fava beans bring protein, fiber, and a beautiful green color to spring dishes. They're also excellent sources of plant-based protein—perfect for lighter, post-winter meals. Plus, you don't need a nice chianti to enjoy them! 😆
Quick prep ideas:
Smash cooked fava beans with mint, olive oil, and lemon for a simple bruschetta topping
Add fresh peas to risotto in the last few minutes of cooking
Toss both into a spring vegetable salad with fresh herbs and a light vinaigrette. Toss in a bit of pasta if you're looking to add some carbs.
Young Greens
Tender spring arugula, spinach, and other leafy greens arrive with more flavor and nutrition than their winter counterparts. These greens provide iron, calcium, and folate again—nutrients especially important for women's health.
Quick prep ideas:
Create a simple salad with a light olive oil dressing and shaved Parmesan (use your veggie peeler to shave the cheese)
Wilt slightly and top with a poached egg and sprinkle of fresh herbs for a quick meal
Blend into fancy pestos with spring herbs, nuts, and maybe even a bit of nutritional yeast for a seasonal pasta sauce.
Fresh Herbs
Mint, chives, and other herbs come alive in spring. These aromatics not only add loads of flavor but also provide antioxidants and anti-inflammatory compounds.
Quick prep ideas:
Make herb-infused olive oils for drizzling on finished dishes
Create herb bouquets tied with cotton kitchen string to add to soups and stews (remove before serving)
Chop and sprinkle generously on nearly everything just before serving for a major flavor boost
Shopping Smart for Spring Mediterranean Ingredients
Look for local options first. Food co-ops and local grocers often have the freshest spring produce with the highest nutritional value.
Start small. When cooking for one or two, buy smaller quantities more frequently rather than stocking up.
Mediterranean specialty stores often carry harder-to-find items like specific olives, cheeses, and herbs that can elevate your spring cooking.
Looking for more spring cooking inspo? Check out this article on Redfin with loads of suggestions for easy spring cooking. You may even find a tip from me (psst…it’s number 7!). Also, take a listen to the April 1 ENK podcast where you’ll find loads of spring veggie ideas!
