Spring 2025 highlights fresh, locally-sourced vegetables, and asparagus, peas and radishes are leading the charge. With farmers’ markets opening for the season and restaurant menus shifting, these three ingredients are showing up in everything, from weeknight dinners to high-end seasonal specials. Their versatility and nutritional value make them a go-to for home cooks looking to eat cleaner and cook smarter.
As spring produce peaks, these three vegetables offer an easy way to eat with the season. Here’s a closer look at why these seasonal vegetables belong on every table right now.
Embracing spring’s bounty
As daylight lingers and temperatures rise, spring brings a welcome return to eating with the seasons. During this time, crisp asparagus, sweet peas and vibrant radishes start popping up everywhere, from backyard gardens to grocery displays. At farmers’ markets across the country, these colorful vegetables arrive fresh from nearby fields, often harvested the same morning they’re sold.
Eating seasonally means getting produce at its nutritional peak while supporting local growers. These veggies are not only rich in vitamins and fiber but also in flavor — something that’s harder to find in out-of-season picks. Choosing them helps reduce the distance food travels from farm to table and reconnects shoppers with the cycle of the land. It’s a win-win for health, sustainability and community.
Asparagus: A versatile spring staple
Few vegetables signal the arrival of spring quite like asparagus. This spear-shaped vegetable thrives in cooler months and is at its sweetest and most tender between March and May. From nutrition facts to easy prep ideas, here’s what makes it a must-have on any spring plate:
Health benefits worth noting
Asparagus is a powerhouse of nutrients that support whole-body wellness. According to WebMD, it is a natural source of vitamin A for eye health, potassium for heart health and antioxidants like vitamins A and E that help fight free radicals, or oxygen particles produced by cells as waste.
Its high fiber content supports digestion and can help lower cholesterol, while folic acid makes it a key food for prenatal health. Vitamin K, essential for proper blood clotting, also plays a big role, but those on blood thinners should keep their intake consistent.
In just a few spears, asparagus packs a nutritional punch that complements its seasonal appeal. It’s the kind of ingredient that fits perfectly into spring’s lighter, brighter approach to eating, nourishing and naturally aligned with what the body craves after a long winter.
Easy ways to cook and enjoy
Asparagus is quick to prep and even quicker to enjoy. One go-to method is an air fryer asparagus recipe, where you just have to trim the ends, toss in olive oil or avocado oil, a sprinkle of salt and pepper and cook at 400 degrees Fahrenheit for 5 minutes.
Roasting or grilling also works well, bringing out its natural sweetness. Asparagus pairs easily with eggs, salmon or pasta, and makes a standout side dish or salad topping.
However it’s cooked, its tender bite and earthy flavor signal the season in the most delicious way. Asparagus naturally complements spring’s shift toward lighter meals, and its clean, grassy notes echo what’s happening outside — fresh growth, longer days and a return to color on our plates.
Peas: Sweet and simple
Peas might be small, but they pack a lot of value into each bite. It’s simple, satisfying and perfect for days when comfort and freshness go hand in hand. Beyond their mild sweetness and pop of color, peas come with a list of health perks and easy recipe ideas that fit right into the rhythm of spring cooking.
What peas do for the body
Spring peas are loaded with nutrients that support the entire body. Data from Verywell Health reveals that peas are among the top plant-based sources of protein, essential for maintaining and repairing muscles, bones, skin and cartilage.
They’re also rich in dietary fiber, which plays a key role in digestion, heart health and blood sugar regulation. When combined, this protein and fiber duo helps create a lasting feeling of fullness, which can support appetite control and make it easier to maintain a balanced weight.
Peas also supply key nutrients like folate and vitamin C, which help support everything from immune health to cellular repair. They’re rich in antioxidants like lutein and zeaxanthin, which may protect against age-related eye issues while reducing inflammation. With a low glycemic index, they won’t spike blood sugar, and their magnesium content could even help lower the risk of Type 2 diabetes.
All of this makes peas a smart seasonal choice — nutrient-dense, easy to prepare and naturally aligned with spring’s return to lighter, more mindful eating. They bridge the gap between hearty winter staples and the fresh, fast meals we crave as the weather warms.
Ways to cook with spring peas
Peas cook quickly, making them ideal for fast, flavorful meals. Toss them into pasta dishes like pasta e piselli, blend them into soups for a smooth, naturally sweet base or serve them sauteed with garlic and herbs for a quick side.
Fresh peas are best when just barely cooked, as they’ll keep their pop and bright green color. They also freeze well, which means you can enjoy that spring flavor long after the season ends.
Radishes: A crunchy delight
Radishes may be small, but they’re bold in flavor and beautifully adaptable. Their natural peppery bite makes them stand out in a season filled with sweeter greens and milder vegetables. Here’s how they support health and how to make the most of them in the kitchen.
How radishes benefit your body
Radishes may be known for their crunch, but there’s more to them than texture alone. Beneath the bite, Good Food reports that one standout is their unique isothiocyanates, plant chemicals that support the body’s detox systems and may play a role in cancer prevention by shielding cells and helping neutralize potential carcinogens.
Radishes are also naturally hydrating and fiber-rich, which helps support digestion and keeps things running smoothly. Some varieties, especially black radishes, may stimulate bile production, which plays a role in managing fats and flushing out toxins.
Researchers also point to radishes’ role in heart health, thanks to anthocyanins, magnesium, and potassium, and even their potential to guard against yeast overgrowth, such as candida. All of that makes this crunchy, spicy vegetable more than just a garnish; it’s a smart seasonal staple.
Simple ways to prep and serve
Radishes are incredibly versatile in the kitchen. Slice them raw for a zesty crunch in salads, slaws or grain bowls. Roast them to soften their bite and bring out a subtle sweetness, or turn them into crisp oven-baked radish chips for a healthier snack alternative.
However, they’re served, radishes bring texture and a bit of surprise to the plate. Their crisp bite and peppery flavor can instantly brighten up a dish, offering contrast to softer, milder ingredients often found in spring meals.
A fresh take on spring
Asparagus, peas and radishes may be seasonal staples, but together they represent something more — an invitation to cook in step with nature. Each one brings a mix of flavor, texture and nutrients that speaks about simplicity, freshness and a little creativity. For those looking to make the most of what the season has to offer, these vegetables are an easy and rewarding place to start.
Jennifer Allen is a retired professional chef and long-time writer. Her work appears in dozens of publications, including MSN, Yahoo, The Washington Post and The Seattle Times. These days, she’s busy in the kitchen developing recipes and traveling the world, and you can find all her best creations at Cook What You Love.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via Food Drink Life, are for informational purposes only and do not constitute medical advice. The Content presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.