Three recipes that celebrate fresh spring vegetables

We’ve got asparagus, snap peas, leeks, and more

All recipes in this post developed by Kate Sherwood, The Healthy Cook.

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Spanish Style Snap Peas

Time: 20 minutes

Serves 4.

3 Tbs. extra-virgin olive oil
1 large carrot, finely chopped
1 stalk celery, finely chopped
1 small onion, finely chopped
½ bell pepper, finely chopped
3 Tbs. tomato paste
¼ tsp. red pepper flakes
¼ tsp. dried oregano
¼ tsp. kosher salt
1 lb. snap peas, trimmed

1. In a large skillet, heat the oil over medium heat. Sauté the carrot,
celery, onion, and bell pepper until lightly browned, 5-7 minutes.

2. Stir in the tomato paste, pepper flakes, oregano, and salt. Cook, stirring often, until the tomato paste starts to brown, 2-3 minutes.

3. Increase the heat to high and stir in ½ cup of water. Add the snap peas and cook until hot but still crisp, 1-2 minutes.

Per serving (1 cup):

  • Calories: 170
  • Total fat: 11 g
  • Sat fat: 1.5 g
  • Carbs: 15 g
  • Fiber: 4 g
  • Total sugar: 8 g
  • Added sugar: 0 g
  • Protein: 4 g
  • Sodium: 240 mg

Mushroom Leek Fried Rice

Time: 15 minutes

Serves 4.

1 large leek, white and pale green part only
1 Tbs. + 1 Tbs. extra-virgin olive oil
½ lb. brown mushrooms, chopped
1 Tbs. reduced-sodium soy sauce
freshly ground black pepper
2 cups cooked brown rice or other whole grain
1 bunch scallions, chopped

1. Quarter the leek lengthwise, rinse it well, then thinly slice it.

2. In a large non-stick skillet, sauté the leek in 1 Tbs. of the oil over medium-low
heat until tender and bright green, 2-3 minutes. Remove from the skillet.

3. Increase the heat to medium-high and sauté the mushrooms in the remaining 1 Tbs. of oil until golden brown, 3-5 minutes. Season with the soy sauce and pepper to taste.

4. Return the leek to the skillet, add the rice and scallions, and stir-fry until all ingredients are hot, 1-2 minutes.

Per serving (1 cup):

  • Calories: 210
  • Total fat: 8 g
  • Sat fat: 1 g
  • Carbs: 31 g
  • Fiber: 3 g
  • Total sugar: 2 g
  • Added sugar: 0 g
  • Protein: 5 g
  • Sodium: 160 mg

Asparagus Salad

Time: 10 minutes

Serves 4.

1 Tbs. extra-virgin olive oil
2 Tbs. mayonnaise
1 Tbs. fresh lemon juice
¼ tsp. kosher salt
6 cups leaf or butter lettuce
½ lb. raw asparagus, chopped
4 radishes, halved and sliced
¼ cup unsalted pistachios, chopped

1. In a large bowl, whisk together the oil, mayonnaise, lemon juice, and salt.

2. Gently toss with the lettuce, asparagus, and radishes, and top with the pistachios.

Per serving (2 cups):

  • Calories: 140
  • Total fat: 12 g
  • Sat fat: 2 g
  • Carbs: 7 g
  • Fiber: 3 g
  • Total sugar: 3 g
  • Added sugar: 0 g
  • Protein: 4 g
  • Sodium: 170 mg


Photos: Kate Sherwood/CSPI.

The information in this post first appeared in the May 2016 issue of Nutrition Action Healthletter.

Enjoy these recipes?
Salad Days!—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—will help you expand your repertoire with imaginative combinations of greens, vegetables, herbs, whole grains, and proteins. You’ll find healthy variations on classics like Chicken Caesar and Cobb, as well as more adventurous combos like Black Beans & Red Rice with Smoked Paprika Dressing and Sesame Shrimp with Caramelized Shallot Citrus Dressing.

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