10 Plant-based Spring Meals for the Vegan and Vegetarians for 2024

Spring meals are all about celebrating the season’s best produce. As the weather warms up, local markets and grocery stores begin to overflow with a variety of fresh vegetables and fruits. This is the perfect time to experiment with new recipes and incorporate more plant-based dishes into your diet. Whether you’re a seasoned vegan, a vegetarian, or simply looking to add more plant-based meals to your outdoor cooking, spring provides endless culinary inspiration.

This spring don’t be deterred from enjoying those many outdoor activities that bring life to much  more vibrancy and outdoor experiences.  Coming out of a cold winter season, it is time to place your grills on the outside and enjoy the cooler climate outdoors.  Not to be outdone, remember that spring brings an abundance of spring vegetables that can be steamed, cooked or in what ever fashion you want to prepare your spring meals. Spring is a time of renewal, vibrant colors, and fresh flavors.  

For you, my vegans and vegetarians, spring offers a bounty of seasonal produce that can be turned into delicious, nourishing meals. From asparagus, artichokes, avocado, broccoli, arugula, cabbage, carrots, leeks, spinach, collard green, mushrooms, radish, peas, turnips, watercress, herbs such as basil, chives and parsley, etcetera,  These ingredients make it easy to create dishes that are both healthy and satisfying.   

You can enjoy the abundance of these vegetables because they are seasonal and the time is right because it is spring.  They are just coming into the season and so the nutritional value from them are at their peak.  They are cheaper because local farmers and stores have them in abundance, and most significantly, you are able to prepare your spring meals having fresher taste and quality because of their newness.  Below I have compiled 10 spring meals and how they are prepared for ease of preparedness, for you, my vegans and vegetarians.

1. Asparagus and Lemon Risotto

Ingredients:

• 1 bunch asparagus, trimmed and cut into 1-inch pieces
• 1 cup Arborio rice
• 1 small onion, finely chopped
• 1 garlic clove, minced
• 4 cups vegetable broth
• 1 cup dry white wine
• 1 lemon (zest and juice)
• 1/2 cup grated Parmesan cheese
• Salt and pepper to taste
• 2 tbsp olive oil

Instructions:

1. Heat the olive oil in a large pan over medium heat. Add the onion and garlic, and sauté until softened.
2. Add the Arborio rice and stir to coat with the oil. Pour in the white wine and cook until it has evaporated.
3. Gradually add the vegetable broth, one ladle at a time, stirring constantly until the liquid is absorbed before adding more.
4. After about 15 minutes, add the asparagus pieces and continue to cook until the rice is tender and creamy.
5. Stir in the lemon zest, juice, and Parmesan cheese. Season with salt and pepper. Serve hot.

2. Spring Pea and Mint Soup

Ingredients:

• 4 cups fresh or frozen peas
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1/2 cup fresh mint leaves
• Salt and pepper to taste
• 2 tbsp olive oil
• 1/2 cup Greek yogurt (optional for garnish)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, and sauté until soft.
2. Add the peas and vegetable broth. Bring to a boil, then reduce heat and simmer for 10 minutes.
3. Add the mint leaves, then blend the soup until smooth using an immersion blender or regular blender.
4. Season with salt and pepper. Serve with a dollop of Greek yogurt if desired.

3. Radish and Cucumber Salad

Ingredients:

• 1 bunch radishes, thinly sliced
• 1 cucumber, thinly sliced
• 2 tbsp fresh dill, chopped
• 2 tbsp lemon juice
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the radishes, cucumber, and dill.
2. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the vegetables and toss to coat. Serve chilled.

4. Spring Vegetable Stir-Fry

Ingredients:

• 1 cup snap peas
• 1 cup baby carrots, sliced
• 1 bunch asparagus, cut into 2-inch pieces
• 1 red bell pepper, sliced
• 2 cloves garlic, minced
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp olive oil
• 1 tsp grated ginger
• 1 tsp honey
• Sesame seeds for garnish

Instructions:

1. In a large pan, heat the olive oil over medium-high heat. Add the garlic and ginger, and sauté for 1 minute.
2. Add the carrots and bell pepper, and cook for 3-4 minutes.
3. Add the asparagus and snap peas, and cook for another 3-4 minutes.
4. In a small bowl, mix the soy sauce, sesame oil, and honey. Pour over the vegetables and toss to coat.
5. Cook for an additional 2 minutes. Garnish with sesame seeds and serve.

5. Fava Bean and Ricotta Toasts

Ingredients:

• 2 cups shelled fava beans
• 1 cup ricotta cheese
• 1 lemon (zest and juice)
• 1 tbsp olive oil
• Salt and pepper to taste
• Baguette slices, toasted

Instructions:

1. Cook the fava beans in boiling water for 3-5 minutes until tender. Drain and remove the skins.
2. In a bowl, mix the fava beans with olive oil, lemon zest, and lemon juice. Season with salt and pepper.
3. Spread ricotta cheese on the toasted baguette slices. Top with the fava bean mixture. Serve immediately.

6. Grilled Artichokes with Garlic Aioli

Ingredients:

• 4 large artichokes
• 1 lemon, halved
• 2 tbsp olive oil
• Salt and pepper to taste
• 1/2 cup mayonnaise
• 2 cloves garlic, minced
• 1 tbsp lemon juice

Instructions:

1. Trim the artichokes and cut them in half. Rub the cut sides with the lemon halves.
2. Steam the artichokes for about 15 minutes until tender.
3. Preheat a grill to medium-high heat. Brush the artichokes with olive oil and season with salt and pepper.
4. Grill the artichokes for about 5 minutes per side until charred.
5. In a small bowl, mix the mayonnaise, garlic, and lemon juice. Serve the artichokes with garlic aioli.

7. Roasted Spring Vegetables

Ingredients:

• 1 bunch baby carrots, trimmed
• 1 bunch radishes, halved
• 1 bunch asparagus, trimmed
• 2 tbsp olive oil
• Salt and pepper to taste
• Fresh herbs (like thyme or rosemary) for garnish

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place the vegetables on a baking sheet. Drizzle with olive oil and season with salt and pepper. Toss to coat.
3. Roast for 20-25 minutes until tender and slightly caramelized.
4. Garnish with fresh herbs and serve hot.

8. Spring Green Frittata

Ingredients:

• 6 large eggs
• 1/4 cup milk
• 1 cup spinach, chopped
• 1/2 cup green peas
• 1/2 cup asparagus, cut into 1-inch pieces
• 1/4 cup feta cheese, crumbled
• Salt and pepper to taste
• 2 tbsp olive oil

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a bowl, whisk together the eggs, milk, salt, and pepper.
3. Heat the olive oil in an oven-safe skillet over medium heat. Add the spinach, peas, and asparagus, and sauté for 5 minutes.
4. Pour the egg mixture over the vegetables and sprinkle with feta cheese.
5. Cook on the stovetop for a few minutes until the edges start to set, then transfer to the oven.
6. Bake for 10-12 minutes until the frittata is set and golden. Serve warm.

9. Leek and Potato Gratin

Ingredients:

• 3 large leeks, trimmed and sliced
• 4 medium potatoes, thinly sliced
• 1 cup heavy cream
• 1/2 cup grated Gruyere cheese
• 2 cloves garlic, minced
• Salt and pepper to taste
• 2 tbsp butter

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a saucepan, heat the butter over medium heat. Add the leeks and garlic, and sauté until soft.
3. In a baking dish, layer the potatoes and leeks, seasoning each layer with salt and pepper.
4. Pour the cream over the vegetables and sprinkle with Gruyere cheese.
5. Cover with foil and bake for 40 minutes. Remove the foil and bake for an additional 15 minutes until golden and bubbly.

10. Strawberry and Spinach Salad

Ingredients:

• 4 cups baby spinach
• 1 cup strawberries, sliced
• 1/4 cup feta cheese, crumbled
• 1/4 cup sliced almonds, toasted
• 2 tbsp balsamic vinegar
• 2 tbsp olive oil
• 1 tbsp honey
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the spinach, strawberries, feta cheese, and almonds.
2. In a small bowl, whisk together the balsamic vinegar, olive oil, honey, salt, and pepper.
3. Pour the dressing over the salad and toss to coat. Serve immediately.

This Spring make your spring meals or cooking escapade, a season of celebration of fresh, vibrant flavors that truly highlight the best of the season. Incorporating these plant-based dishes into your diet not only delights your taste buds but also nourishes your body with the goodness of spring’s bounty. From asparagus risotto to strawberry spinach salad, these recipes showcase how diverse and delicious spring meals can be.  This is the time of season to enjoy the freshness of the vegetables as they are being freshly harvested and let these dishes inspire your culinary adventures. Ready to try these mouthwatering spring meals? Share your favorite spring recipes in the comments and let’s enjoy the season’s best together!