top of page

Discover the Top Seasonal Vegetables for March: Benefits and Vegan Recipes Included

Updated: Jun 30

Your official guide to seasonal vegetables for the month of March. Whether you're looking for inspiration for healthy and flavorful meals or want to learn more about seasonal produce, you'll want to read this for this month's plant-based cooking.

Lately when I take my dog out in the backyard in the morning, I've been hearing the birds making their way out and about to let us know spring is coming. I gazed over towards the edge of my fence and noticed the crocuses have bloomed. The tulips have joined in on on starting to make their grand entrance too. March is a month of transition, with winter slowly fading away and spring starting to bloom. It's a time when we start to see a wide variety of vegetables come into season too, providing us with plenty of options to add some fresh and healthy flavors to our meals.


When referring to the ancient sister science to yoga, Ayurveda, spring is a time of Kapha imbalance, which can lead to sluggishness, congestion, and lethargy. To counteract these effects, it's recommended to incorporate more light, dry, and warming foods into your diet. Some Ayurvedic recommendations for spring include eating warming spices like ginger and cinnamon, incorporating bitter greens like kale and dandelion into your meals, and avoiding heavy, oily, and sweet foods.


Luckily, many of the seasonal vegetables for March are naturally supportive of these Ayurvedic recommendations. For example, asparagus is a light and dry vegetable that is also a natural diuretic, helping to reduce excess water and congestion in the body. Spinach and arugula are bitter greens that can help to stimulate digestion and support liver function.


Continue reading to explore some of the best seasonal vegetables for the month of March in this blog, along with their benefits, and some vegan dishes that you can include them in.


#1 Artichokes

Artichokes are a thistle-like vegetable that come into season in March. They are packed with nutrients, including fiber, vitamin C, and antioxidants. Artichokes also contain compounds that have been shown to have liver-protective and cholesterol-lowering properties.


To prepare artichokes, rinse them and trim off the top and the stem. Boil or steam them until tender, and then remove the outer leaves and the choke. Artichokes can be eaten on their own with a dipping sauce, or added to salads, pasta dishes, or pizzas.


One vegan dish that you can try is a roasted artichoke and mushroom pizza. Spread tomato sauce on a pizza crust, and then top with roasted artichokes, mushrooms, and vegan cheese. Bake until the crust is crispy and the cheese is melted. This pizza is flavorful, savory, and perfect for a weekend dinner.



#2 Asparagus

Asparagus is a classic spring vegetable that comes into season in March. This delicious green veggie is packed with nutrients, including fiber, vitamins A, C, E, and K, and folate. It is also a great source of antioxidants that help fight inflammation and protect against chronic diseases.


To prepare asparagus, trim the woody ends and toss the spears with a little olive oil, salt, and pepper. Then, you can either grill, roast, or sauté them. Asparagus makes a great addition to salads, pasta dishes, and stir-fries.


One vegan dish that you can try is roasted asparagus and mushroom pasta. Cook pasta according to package directions, and then toss with roasted asparagus and mushrooms, garlic, lemon juice, and a little bit of olive oil. This dish is light, flavorful, and perfect for a spring evening.



#3 Radishes

Radishes are a root vegetable that come into season in March. They are known for their bright, peppery flavor and crisp texture. Radishes are low in calories and high in fiber, vitamin C, and potassium. They also contain compounds that have been shown to have anti-inflammatory and anti-cancer properties.


To prepare radishes, simply rinse them and slice them thinly. You can add them to salads, sandwiches, or tacos. You can also roast them in the oven for a more mellow flavor.

One vegan dish that you can try is a radish and avocado salad. Toss sliced radishes with diced avocado, cilantro, lime juice, and a little bit of olive oil. This dish is fresh, vibrant, and perfect for a spring lunch.


#4 Spring Greens

Arugula: Arugula is a spicy, bitter green that is perfect for salads or as a garnish. It is rich in vitamins A, C, and K, as well as calcium and iron.


Spinach: Spinach is a mild and versatile green that can be used in a variety of dishes, including salads, soups, and pasta dishes. It is rich in vitamins A, C, and K, as well as iron and calcium.


Chard: Chard is a leafy green that has a slightly bitter taste. It is a good source of vitamins A and C, as well as calcium and iron. Chard can be used in salads or cooked in stir-fries or sautés.


Kale: Kale is a nutrient-dense green that is a good source of vitamins A, C, and K, as well as calcium and iron. It can be used in salads or cooked in a variety of dishes, such as soups, stews, and casseroles.


Dandelion Greens: Dandelion greens are a slightly bitter green that are packed with nutrients, including vitamins A, C, and K, as well as iron and calcium. They can be used in salads or cooked in stir-fries or sautés.


To prepare spinach, simply rinse it and chop it finely. You can add it to salads, sandwiches, or smoothies. You can also sauté it with garlic and olive oil for a quick and easy side dish.


One vegan dish that you can try is a spinach and chickpea curry. Sauté onion, garlic, and ginger in a little bit of olive oil, and then add chickpeas, diced tomatoes, and spinach. Season with curry powder, salt, and pepper, and let simmer for 15-20 minutes. This dish is hearty, flavorful, and perfect for a chilly spring evening.



#5 Fennel

Fennel is a root vegetable that comes into season in March. It has a licorice-like flavor and a crisp texture. Fennel is low in calories and high in fiber, vitamin C, and potassium. It also contains compounds that have been shown to have anti-inflammatory and anti-cancer properties.


To prepare fennel, trim off the stalks and fronds and slice the bulb thinly. You can add it to salads, roast it in the oven, or sauté it with other veggies. Fennel also pairs well with citrus, so you can try adding it to orange or grapefruit salads.


One vegan dish that you can try is a fennel and orange salad. To make the salad, slice the fennel bulb thinly and arrange it on a plate. Peel and slice an orange, and place the slices on top of the fennel. Drizzle with olive oil and a little bit of balsamic vinegar, and sprinkle with salt and pepper. This salad is refreshing, sweet, and tangy, perfect for a light lunch or a side dish.


#6 Broccoli

Broccoli is a cruciferous vegetable that comes into season in March. It is packed with nutrients, including vitamins A, C, and K, as well as fiber and antioxidants. Broccoli also contains compounds that have been shown to have anti-inflammatory and anti-cancer properties.


To prepare broccoli, rinse it and chop it into florets. You can steam it, roast it, or stir-fry it. Broccoli pairs well with garlic, ginger, soy sauce, and lemon juice.


One vegan dish that you can try is a broccoli and tofu stir-fry. Sauté onion, garlic, and ginger in a little bit of oil, and then add diced tofu and broccoli florets. Season with soy sauce, sesame oil, and a little bit of sugar. Serve with rice or noodles for a satisfying and nutritious meal.


#7 Cabbage

Cabbage is a cruciferous vegetable that comes into season in March. It is packed with nutrients, including vitamin C, fiber, and potassium. Cabbage also contains compounds that have been shown to have anti-inflammatory and anti-cancer properties.


To prepare cabbage, rinse it and chop it into thin strips. You can add it to salads, slaws, or stir-fries. Cabbage pairs well with soy sauce, ginger, and garlic.


One vegan dish that you can try is a cabbage and tofu stir-fry. Sauté onion, garlic, and ginger in a little bit of oil, and then add diced tofu and cabbage. Season with soy sauce, sesame oil, and a little bit of sugar. Serve with rice or noodles for a satisfying and nutritious meal.


#8 Cauliflower

Cauliflower is a cruciferous vegetable that comes into season in March. It is packed with nutrients, including vitamin C, fiber, and antioxidants. Cauliflower also contains compounds that have been shown to have anti-inflammatory and anti-cancer properties.


To prepare cauliflower, rinse it and chop it into florets. You can steam it, roast it, or mash it. Cauliflower is a great alternative to potatoes, and can be used to make cauliflower rice or cauliflower mashed potatoes.


One vegan dish that you can try is a roasted cauliflower salad. Toss roasted cauliflower with arugula, chickpeas, and a little bit of tahini dressing. This salad is hearty, flavorful, and perfect for a spring lunch or dinner.


#8 Peas

Peas are a legume vegetable that come into season in March. They are packed with nutrients, including fiber, protein, vitamin C, and antioxidants. Peas also contain compounds that have been shown to have anti-inflammatory and blood sugar-lowering properties.


To prepare peas, rinse them and remove them from their pods. You can add them to salads, soups, or stir-fries. Peas pair well with mint, lemon, and garlic.


One vegan dish that you can try is a pea and mint soup. Sauté onion and garlic in a little bit of oil, and then add peas, vegetable broth, and fresh mint. Simmer until the peas are tender, and then blend until smooth. This soup is fresh, vibrant, and perfect for a light spring lunch.


March is a great month for seasonal vegetables, providing us with a variety of options to add fresh, healthy, and delicious flavors to our meals. Asparagus, radishes, spinach, fennel, and broccoli are some of the best vegetables that come into season in March. These veggies are packed with nutrients, antioxidants, and anti-inflammatory compounds that help protect against chronic diseases. By incorporating these seasonal vegetables into your vegan dishes, you can enjoy the benefits of healthy and flavorful meals throughout the spring season.





Opmerkingen


bottom of page