fresh spring vegetables lettuce and herbs in white bowl

25 Vegan Delicious Recipes for Fresh Spring Vegetables and Strawberries

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As the days are growing sunnier and longer, it is the perfect time to check out which spring vegetables and fruits are available! And you may be wondering how to prepare them in tasty ways. Here in Pennsylvania, we will have fresh peas, spinach, collard greens, and strawberries ripening in April, May, and early June. I have gathered a variety of garden-fresh recipes for soups, salads, pasta, risotto, smoothies, desserts, and more to help you enjoy them!

Check this Seasonal Food Guide to find what produce is fresh in your area now. When you find some of these in local stores and farmers’ markets, here are some ideas of what to make with them and why they are good for you.

Are you growing any produce now? I have been growing herbs and lettuce in an indoor hydroponic garden this winter. I love having these right at my desk for super-fresh salads, without needing to go to the store so often for lettuce. I also have rosemary, Italian parsley, cilantro, and lemon basil growing. the basil is great on Italian dishes, like my vegan pizza.

All of these spring vegetables provide fiber, vitamins and minerals, and phytonutrients, – substances in food that are beneficial for our health in many ways. Let’s look first at peas:

Spring Vegetables

Peas

Green peas are a wonderful fresh taste of spring. Did you know they are one of the highest protein vegetables? A half-cup contains 59 calories with 4 gm of protein, 4 grams of fiber, and 2 mg. of iron (USDA FoodData Central). Fourteen gm. of fiber per 1,000 calories consumed are recommended daily for adults, which works out to 25 grams of fiber per day for women and 38 for men (Daly & Stewart, 2015). Green peas are delicious with pasta or rice, cooked with carrots and other vegetables, added to a curry, or raw in a salad.

Vegan Mushroom and Pea Risotto – Claire at Eat With Clarity
Need a quick dinner but still want to impress? This vegan mushroom risotto is a simple gluten free recipe but it packs a whole lot of flavor.
Vegan Mushroom and Pea Risotto
Vegan Mushroom and Pea Risotto - Claire at Eat With Clarity
Curry Tofu Scramble
Easy vegan curry tofu scramble that is high in protein, gluten-free & super flavorful ! Makes a perfect healthy breakfast to kick start your day.
Curry Tofu Scramble
Curry Tofu Scramble
Pea Soup with Mint
This comforting pea soup with mint will be on the table in less than 20 minutes. It’s easy, convenient, full of nutrients, and toddler-approved.
Pea soup with mint
Pea Soup with Mint
Mushroom Matar Masala – Yummy Tales Of Tummy
The recipe for making Matar mushroom is quite easy and simple. It is vegan and gluten free, prepared in a delicious tomato and onion based gravy.
Mushroom Matar Masala
 Mushroom Matar Masala - Yummy Tales Of Tummy
Olive Leaf Pasta with King Oyster Mushrooms – The Pasta Project
This traditional vegetarian king oyster mushroom pasta recipe from Puglia is one of the best mushroom pasta dishes ever!
Olive Leaf Pasta with King Oyster Mushrooms
Olive Leaf Pasta with King Oyster Mushrooms – The Pasta Project

Spinach

Fresh spinach is one of my favorite spring vegetables. It is wonderful raw in a salad or smoothie or cooked with whole grains or in a stir-fry. One cup of raw spinach contains just 7 calories with 2,810 IU of vitamin A and 167 mg. of potassium, according to USDA FoodData Central. Adults should have 2,300 – 3,400 mg. of potassium daily, according to the updated Dietary Reference Intake from 3/19.

Although spinach contains some calcium, it is not a good source because it is bound to oxalate and not absorbed well. Learn more from this article by Dr. Reed Mangels on the Vegetarian Resource group site about calcium sources.

If you’re fresh cooking spinach, you may want to start with more than you think you need, because it cooks down quite a bit.

How to make jar salads: 5 simple steps (plus 1 tasty recipe) – Fad Free Nutrition Blog – Melissa Nieves RD
Jar salads are very convenient and easy to prepare. In 5 easy steps, learn how to make a variety of nutritious jar salads.
How to make jar salads: 5 simple steps
How to make jar salads: 5 simple steps (plus 1 tasty recipe) - Fad Free Nutrition Blog - Melissa Nieves RD
Super Cheesy Vegan Hot Spinach Artichoke Dip – The Conscious Plant Kitchen
This super CHEESY VEGAN Hot Spinach Artichoke Dip is the best vegan appetizer to dip any crackers or bread crisp, perfect for Christmas
Super Cheesy Vegan Hot Spinach Artichoke Dip
Super Cheesy Vegan Hot Spinach Artichoke Dip - The Conscious Plant Kitchen
Vegan Spinach Salad Recipe with Maple Balsamic Dressing – Nicole Stevens RD
Full of flavor and perfectly balanced, this vegan spinach salad recipe with maple balsamic dressing crunchy, creamy and filling with a hint of sweetness.
Vegan Spinach Salad Recipe
Vegan Spinach Salad Recipe with Maple Balsamic Dressing - Nicole Stevens RD
Asian Tofu Salad – Hurry the Food Up
Sometimes you’ve just gotta try something new. And that’s exactly what this Asian Tofu Salad is all about. How often do you get to throw radishes, pineapple, spinach, and tofu together? It’s a crispy, crunchy, and colourful mix of appealing foods.
Asian Tofu Salad
Asian Tofu Salad - Hurry the Food Up
Mushroom Spinach Tofu Pie – Sharon Palmer RD, The Plant Powered Dietitian
Packed with protein, whole grains, and veggies, this plant-based (vegan) quiche-inspired Mushroom Spinach Tofu Pie recipe is a great dish to enjoy year round!
Mushroom Spinach Tofu Pie
Mushroom Spinach Tofu Pie - Sharon Palmer RD, The Plant Powered Dietitian
Dairy Free Mint Chocolate Smoothie – Organically Addison
This Dairy Free Mint Chocolate Smoothie is incredibly creamy and thick. It’s made with only a few healthy ingredients including spinach.
Dairy Free Mint Chocolate Smoothie
Dairy Free Mint Chocolate Smoothie - Organically Addison
Easy Vegetable Bhuna – Vegan Punks
Vegetable Bhuna is a quick, easy and healthy curry with spinach that takes just 45 minutes to make! You can tailor it to the spice level you like too.
Easy Vegetable Bhuna
Easy Vegetable Bhuna - Vegan Punks
Vegan Spinach Quiche
This delicious cheesy vegan spinach quiche is perfect for a hearty and homemade breakfast! Filling and full of flavor all on top of a flaky pie crust.
Vegan Spinach Quiche
Vegan Spinach Quiche
Spring Vegetable Fried Rice by Aly at Plant Based and Broke
Easy, 10-minute, vegan Spring Vegetable Fried Rice! A healthy, springtime recipe loaded with seasonal vegetables.
Spring Vegetable Fried Rice
Spring Vegetable Fried Rice by Aly at Plant Based and Broke

Mushrooms

Mushrooms come in many varieties and have both a terrific texture when cooked and “umami” a savory 5th taste. They are low in calories with 15 calories per cup, and provide 223 milligrams of potassium too (FoodData Central). Some varieties of mushrooms contain vitamin D, if they are exposed to ultraviolet light when growing (Cardwell et. al., 2018).

These spring vegetables are terrific in soup, risotto, or grilled. A portobello wrap or panini is one of my favorite things to order for lunch.

Vegan Stuffed Mushrooms with Artichokes and Kale
This delightful Italian style appetizer is a sure guest-pleaser. Enjoy the fresh flavors of garlic, wine, artichokes, and herbs.
Vegan stuffed mushrooms with artichokes and kale
vegan stuffed mushrooms with mushrooms and kale on white plate with fresh thyme
Asian Portobello Mushroom Bowl – Maggie Farley RD
This portobello mushroom bowl is dripping with asian flavors like hoisin, sesame and soy sauce. A meatless meal that is vegan and gluten free!
Asian Portobello Mushroom Bowl
Asian Portobello Mushroom Bowl - Maggie Farley RD
Vegan Stuffed Mushrooms – Intentional Hospitality
Vegan Stuffed Mushrooms are a perfect appetizer for your next party, full of garlic, toasted pecans, sundried tomatoes, spinach, and then topped with a citrus basil dressing. They are easy to make and you can make them ahead then bake just before a party. Are mushrooms good for you? Mushrooms can ge…
Vegan Stuffed Mushrooms
Vegan Stuffed Mushrooms - Intentional Hospitality
Vegan Mushroom Burgers with Kimchi
Mushrooms rolled in panko breadcrumbs with kimchi mayonnaise, spicy kimchi and cucumber served on a homemade vegan brioche bun, kimchi mushroom burgers.
Vegan Mushroom Burgers with Kimchi
Vegan Mushroom Burgers with Kimchi

Collard Greens

Collard greens are another versatile leafy green veggie. I like them sauteed with garlic, onions, tomatoes, olive oil, and black or red pepper. Did you know that they are a good source of calcium? One cup of raw collard greens (which cooks down to much less) has 22 mg calcium, plus 4 gm. of fiber and just 32 calories (USDA FoodData Central).

bowl of KABOCHA SQUASH AND COLLARD GREENS WITH PASTA
Kabocha squash and collard greens with pasta
Collard Green Wraps with Sweet Potato – Kate at Veggie Desserts
Collard Green Wraps filled with sweet potato and quinoa are a tasty light lunch, side dish or appetizer. Easy to make, nutritious, vegan and gluten-free.
Collard Green Wraps with Sweet Potato
Collard Green Wraps with Sweet Potato - Kate at Veggie Desserts
Kabocha Squash and Collard Greens with Whole Wheat Pasta
Easy and flavorful vegan pasta dish with nutritious veggies!
Kabocha Squash and Collard Greens with Whole Wheat Pasta
bowl of KABOCHA SQUASH AND COLLARD GREENS WITH PASTA

Spring Fruit: Strawberries

close up scoop of strawberry sorbet with mint leaves in glass bowl
strawberry sorbet

If you can, try to find a local farm growing strawberries or even grow your own for the absolutely best flavor. Strawberries are a terrific fresh fruit for the spring. They are high in vitamin C and low in calories. One cup contains…….. Vitamin C is an antioxidant: read more about the benefits of these from food in this article “Understanding Antioxidants” from Harvard Health.

Try them just plain for a snack, added to plant-based yogurt, or on top of oatmeal too. I enjoy them as is, to top waffles or soy yogurt, and in strawberries and sorbet. They are also so good dipped in melted chocolate!

Scrumptious Strawberry Sorbet
This is a super-easy light dairy-free, vegan dessert. It is inexpensive, low in added sugar, and you don't need an ice cream maker to make it.
Scrumptious Strawberry Sorbet
strawberry sorbet in glass dishes with mint leaves
Chocolate Mousse Filled Strawberries – Lauren Harris-Pincus RD
These decadent chocolate mousse filled strawberries are low in sugar, gluten free, vegan and have only 70 calories per serving!
Chocolate Mousse Filled Strawberries
Chocolate Mousse Filled Strawberries - Lauren Harris-Pincus RD
Vegan Berry Smoothie (without Banana)
Refreshing vegan smoothie made with cashew yogurt, strawberries, blueberries, and pineapple. Perfect for a snack or breakfast!
Vegan Berry Smoothie (without Banana)
vegan berry smoothie in glass mug with strawberry garnish
Strawberry Chia Jam – Kara Lydon Evancho RD
Naturally thickened with chia seeds, this strawberry chia jam is quick and easy to make and absolutely delicious paired with peanut butter on toast!
Strawberry Chia Jam
Strawberry Chia Jam - Kara Lydon Evancho RD
Mango and Strawberry Salsa – Foof Trails
Learn how to make Mango Strawberry salsa|Video Recipe for Mango Strawberry Salsa Gluten-free , Vegan, No oil, No Cooking Recipes
Mango and Strawberry Salsa
Mango and Strawberry Salsa - Foof Trails

References

Cardwell, G., Bornman, J. F., James, A. P., & Black, L. J. (2018). A Review of Mushrooms as a Potential Source of Dietary Vitamin D. Nutrients10(10), 1498. https://doi.org/10.3390/nu10101498

Dahl, W. J., & Stewart, M. L. (2015). Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Journal of the Academy of Nutrition and Dietetics115(11), 1861–1870. https://doi.org/10.1016/j.jand.2015.09.003

More Tips for Spring Produce

Are you headed to the farmers’ market? Then check out my Farmers’ Market Tips for the Best Produce.

If you want to stock up on these fruits and vegetables, you can freeze them to use later. Here are my Top 10 Ways to use Fruits and Vegetables in a Plant-Based Diet.

If you want to plant these vegetables and berries, check the USDA Plant Hardiness Zone Map to help you when deciding when you should plant them.

You may also be interested in: 25 Best Vegan and Vegetarian Father’s Day Recipes

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I hope you are inspired to try some of these fresh recipes for spring vegetables and fruits! Please share these with a friend.

What are your favorite spring vegetables? Please share in the comments below:

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