One of the most exciting things about spring’s arrival is the bounty of wonderful foods that come along with it. For me, spring has truly sprung once the farmers’ market has less potatoes and more, well, color. In anticipation of all the good veggies that will be filling our shopping carts in the coming weeks, we’ve rounded up eight of our favorite vitamin-packed spring vegetables, plus eight delicious recipes for you to whip up. Happy spring, friends!
8 Spring Veggies We Can't Wait to Eat
Photo via Love and Olive Oil
I discovered arugula three years ago, and my love for this tiny bright green leaf became a problem. I put arugula in everything: as the base of salads, stuffed in sandwiches, thrown into omelets. Seriously, EVERYTHING. Because it's just that good.
The spicy flavor of arugula is irreplaceable and oh-so versatile. Plus, with virtually zero calories, you can sneak it into any and every meal you eat, guilt-free. Now, who else is excited to see this lovely gem at the farmers' market?
Serving size: 1 cup, Calories: 10, Fat: 0 g, Sodium: 13 mg, Carb: 1.5 g, Fiber: 0.5 g, Sugars: 1 g, Protein: 1 g, Vitamin A: 20%, Vitamin C: 10%, Calcium: 8%, Iron 3%
Try this Arugula Pistachio Pesto: Get the recipe
Photo via Tartelette
Leeks are basically onion's less offensive cousin. Milder in flavor, they fit right into everything from fritattas to soup to risotto, and the list goes on and on. If you aren't a fan of the harsh flavor of onion, give these vitamin-c packed guys a try.
Serving size: 1 raw medium leek, Calories: 50, Sodium: 20 mg, Carb: 13 g, Fiber: 2 g, Sugars: 3 g, Protein: 1 g, Vitamin C: 20%, Calcium 6%, Iron 10%
Try this Potato and Leek Pizza: Get the recipe
Photo via Aida Mollenkamp
Not only are asparagus delicious, they also pack a serious punch of iron, with 10 spears offering nearly 20 percent of the daily recommended value. Plus, this spring veggie acts as a natural diuretic and prebiotic, so it's a great way to eat that icky bloated feeling away. And just in time for bikini season, too!
Serving size: 10 raw medium spears, Calories: 32, Fat: 0.2 g, Sodium: 4 mg, Carb: 6 g, Fiber: 3 g, Sugars: 3 g, Protein: 3 g, Vitamin A: 24%, Vitamin C: 16%, Calcium 4%, Iron 19%
Try this Poached Egg with Crispy Quinoa and Balsamic-Brown Butter Asparagus: Get the recipe
Photo via Atiliay
Photo via Spoon Fork Bacon
This spring veggie is probably best known for its role in everyone's favorite dinner party appetizer: spinach and artichoke dip. But this fiber-rich veggie doesn't need to be doused in heavy cream and cheese to be delicious. Whether it's roasted, steamed or pickled, artichoke makes for a great addition to the dinner table.
Serving size: 1 raw medium artichoke, Calories: 60, Fat 0.2 g, Sodium: 120 mg, Carb: 13 g, Fiber: 7 g, Sugars: 1 g, Protein 4 g, Vitamin C: 25%, Calcium: 6%, Iron: 9%
Try these Grilled Artichokes: Get the recipe
Photo via Minimalist Baker
If you were one of those kids who hated beets and brussels sprouts as a child (I mean, didn't we all?), it's time to reconsider. This root vegetable is loaded with antioxidants. Plus, Dr. Oz even claims beets boost libido. Who knew?
Serving size: 1 beet, Calories: 35, Fat: 0.1 g, Sodium: 64 mg, Carb: 8 g, Fiber: 2 g, Sugars: 5.5 g, Protein: 1 g, Vitamin A: 1%, Vitamin C: 7%, Calcium: 1%, Iron: 4%
Try this Roasted Beet Hummus: Get the recipe
Photo via Love and Lemons
If you've been subsisting on frozen spinach all winter long, rejoice! Soon enough, you'll be able to grab some fresh, flavorful, nutrient-packed leafy greens from your local farmers' market. These spring greens are packed with vitamin A and vitamin C, along with iron. So go ahead, load your plate up! Warning: Popeye muscles not guaranteed.
Serving size: 2 Cups of spinach, Calories: 20, Fat: 0 g, Sodium: 60 mg, Carb: 3 g, Fiber: 1 g, Protein: 1 g, Vitamin A: 60%, Vitamin C: 26%, Calcium: 6%, Iron: 10%
Try this Vegan Coconut Creamed Spinach: Get the recipe
Photo via Saveur
Ramps are wild onions that are foraged for rather than grown on a farm. Pretty neat, huh? These vitamin-packed onions are the perfect healthy addition to sandwiches, soups, dips and more.
Serving size: 1 Cup, Calories: 54, Fat: 0 g, Sodium: 18 mg, Carb: 13 g, Fiber: 2 g, Sugars: 3 g, Protein 1 g, Vitamin A: 30% Vitamin C: 18%, Calcium: 5%, Iron: 10%
Try this Ramp and Mushroom Tart: Get the recipe
Like what you’re reading? Stay in touch with Be Well Philly—here’s how: