Sensational Spring Produce

As the cooler and darker winter days start to fade, Australia’s spring welcomes in an abundance of fresh, vibrant produce perfect for light, healthy, and flavourful meals. The warmer weather shows us an array of nutritious vegetables, sweet fruits, and fragrant herbs, offering a diverse selection which brighten up our meals.

At We Feed You we love the change in season and the meals which include these ingredients will certainly show their full flavours when they are in season. 

Vegetables

Globe and Jerusalem artichokes are in full swing, along with returning favourites like round beans, capsicums, chillies, cucumbers, peas, squash, and zucchinis. Lighter greens like Witlof and watercress make a great addition to your spring salads and soups.

We’re also still enjoying versatile veggies like broad beans, broccoli, cauliflower, fennel, parsnips, okra, snow peas, and spinach. And those trusty staples — beetroot, carrots, leeks, lettuces, onions, parsley, potatoes, rhubarb, silverbeet, spring onions, and swedes—are available all year.

Honey Soy Chicken with Carrots and Broccoli

Fruits

Spring is berry season, with blueberries making their debut in November. Cherries come in later that month, while cantaloupes and watermelons also start to appear, perfect for a cooling snack.

Citrus lovers can still enjoy the last of winter’s bounty, with lemons, limes, mandarins, grapefruit, and oranges all sticking around. We also continue to see apples in abundance, while year-round staples like bananas and avocados are here to stay. Don’t forget about rhubarb and pineapple—both are still in season too, adding brightness to your spring dishes.

Seasonal Herbs and Roots

Spring also means fresh herbs are flourishing. Basil, chives, chervil, coriander, dill, mint, oregano, rosemary, and sage all start to pop up, bringing bursts of flavour to your meals. And let’s not forget about aromatics—garlic, ginger, and lemongrass are perfect for adding a springtime touch to your dishes.

 Satay Lemongrass Pork w/ Carrots, Green Beans & Brown Rice

 

So, lets explore some ideas with all this fantastic produce:

Stir fries

These are a fantastic option for spring and can be paired with your choice of protein—be it beef, chicken, or tofu. It’s a great way to get a balanced, nutritious meal on the table fast.

Asparagus and Snow Pea Stir Fry with Ginger and Garlic

• Stir-fry fresh asparagus and snow peas with minced garlic and ginger in a hot wok. Add a splash of soy sauce and sesame oil for flavour, and finish with a sprinkle of toasted sesame seeds. Serve with rice or noodles for a simple yet tasty dish.

Zucchini, Capsicum, and Green Bean Stir Fry

• Sauté zucchini slices, capsicum strips, and green beans in a hot pan with olive oil and a dash of soy sauce. Add a touch of chilli flakes for heat and finish with a handful of fresh basil or coriander for an aromatic kick.

Broccoli, Carrot, and Chilli Stir Fry

• Stir-fry broccoli florets and thinly sliced carrots with fresh chilli and garlic for a vibrant dish. Toss in a soy sauce and lime juice mixture for a tangy, savoury flavour, and top with roasted peanuts for added crunch.

Cucumber and Jerusalem Artichoke Stir Fry with Hoisin Sauce

• Thinly slice Jerusalem artichokes and quickly stir-fry them with cucumber slices in a hot pan. Add hoisin sauce and a splash of rice vinegar for a sweet-savoury glaze, and garnish with sesame seeds and spring onions for crunch and freshness.

Fennel, Squash, and Spring Onion Stir Fry

• Stir-fry thin slices of fennel, squash, and spring onions with garlic and a touch of ginger. Add soy sauce and a dash of oyster sauce for umami richness. Serve this light, fragrant stir fry over steamed jasmine rice.

Capsicum, Snow Pea, and Basil Stir Fry

• Sauté capsicum strips, snow peas, and fresh basil in a hot wok with garlic and a drizzle of olive oil. Add a splash of soy sauce and a pinch of chilli flakes for heat, then finish with a squeeze of fresh lime for a bright, zesty dish.

• Blanch broad beans and stir-fry them with sliced zucchini, garlic, and a dash of olive oil. Add a squeeze of fresh lemon juice for brightness and a handful of chopped parsley for a herby finish. This light, fresh stir-fry pairs well with grilled chicken or tofu.

Spring Onion, Pea, and Carrot Stir Fry with Sesame

• Stir-fry sliced spring onions, fresh peas, and thinly sliced carrots in sesame oil. Add a soy sauce, rice vinegar, and honey mixture for a sweet-tangy glaze. Top with a sprinkle of sesame seeds and serve over rice or noodles.

Chilli, Capsicum, and Cucumber Stir Fry

• Quickly stir-fry sliced cucumbers and capsicum in a hot pan with fresh chilli and garlic. Add soy sauce and a splash of rice vinegar, and finish with fresh coriander and a drizzle of sesame oil for an extra hit of flavour.

Asparagus, Bean Sprout, and Mushroom Stir Fry

• Stir-fry asparagus, bean sprouts, and mushrooms (such as shiitake or button mushrooms) with minced garlic and ginger. Add a splash of soy sauce and rice wine for umami depth, and finish with chopped spring onions for a fresh bite.

Salads

Asparagus, Pea, and Mint Salad

• Toss blanched asparagus and fresh peas with a handful of mint leaves and crumbled feta. Drizzle with a lemon and olive oil dressing for a light, refreshing salad that highlights the best of spring’s green vegetables.

Watermelon, Cucumber, and Feta Salad

• Combine juicy watermelon, crisp cucumber, and creamy feta for a cooling salad with contrasting flavours. Add some mint leaves and finish with a squeeze of lime juice and a sprinkle of black pepper for a refreshing twist.

Roasted Beetroot, Avocado, and Orange Salad

• Roast sweet beetroot until tender, then pair it with creamy avocado slices and fresh orange segments. Top with toasted walnuts and drizzle with a citrus vinaigrette for a colourful and nutrient-packed spring salad.

Broad Bean, Zucchini, and Lemon Salad

• Blanch fresh broad beans and slice zucchini into ribbons. Toss with baby spinach, fresh parsley, and a zesty lemon dressing. Add shavings of parmesan or pecorino for a bit of richness.

Spring Greens and Citrus Salad

• Use a mix of seasonal lettuce varieties like witlof, watercress, and rocket. Toss with thinly sliced fennel, mandarin segments, and avocado. Dress with olive oil and a splash of balsamic vinegar for a crisp and tangy salad.

Snow Pea, Capsicum, and Carrot Slaw

• Shred carrots and thinly slice snow peas and capsicum. Toss with fresh coriander and a light sesame-ginger dressing. This crunchy, vibrant slaw is perfect on its own or as a side for grilled chicken or fish.

Deserts

• Take advantage of blueberries coming into season by topping a classic pavlova with fresh whipped cream, a tangy lemon curd, and heaps of blueberries. The sweetness of the meringue pairs beautifully with the tartness of the fruit.

• Make the most of spring cantaloupes and watermelons by turning them into a light, refreshing sorbet. Simply blend the fruit with a touch of lime juice and freeze. It’s the perfect cooling treat for warmer days.

• With lemons, limes, and oranges still going strong, a zesty citrus tart is a must-try. Use a buttery shortcrust pastry and fill it with a silky citrus curd for a bright and tangy dessert. Garnish with slices of fresh mandarin or grapefruit for extra zing.

• Grilled pineapple brings out the natural sugars and caramelises beautifully. Serve it with a scoop of coconut ice cream and a sprinkle of toasted coconut for a tropical treat that’s both sweet and light.

• Spring’s rhubarb pairs perfectly with strawberries to create a delightful crumble. The tartness of rhubarb balances the sweetness of the strawberries, all topped with a crunchy oat and almond crumble. Serve warm with vanilla custard or ice cream.

• Since bananas are in season year-round, why not bake a moist banana cake with a drizzle of Australian honey and a dusting of cinnamon? Add some chopped walnuts or pecans for a bit of crunch.

• Celebrate the arrival of blueberries and other berries with an Eton Mess. Layer whipped cream, crushed meringue, and a mix of blueberries, strawberries, and raspberries. It’s a quick, no-fuss dessert with loads of texture and flavour.

Soups

• Blend fresh, blanched asparagus and peas into a smooth, vibrant soup. Add a touch of cream and lemon juice for richness and brightness, and garnish with fresh mint leaves and a sprinkle of parmesan. This light, green soup is perfect for spring lunches.

Spring Minestrone

• A twist on the classic, this soup uses spring vegetables like broad beans, zucchini, and peas, along with year-round staples like carrots, celery, and potatoes. Add fresh basil and parsley at the end for a burst of flavour, and serve with crusty bread.

• Sauté chopped zucchini and onions in olive oil until soft, then blend into a smooth soup. Stir in a generous amount of fresh lemon juice and zest, and finish with a dollop of yoghurt and some fresh dill or mint for a tangy, refreshing dish.

Creamy Jerusalem Artichoke Soup

• Roast Jerusalem artichokes until tender, then blend them into a creamy, velvety soup with garlic, onions, and a touch of cream. Add a drizzle of olive oil and some chopped chives or parsley for garnish. The artichokes give this soup a rich, earthy flavour that’s still light enough for spring.

Fennel and Potato Soup

• Cook thinly sliced fennel and potatoes in vegetable broth, then blend into a smooth, creamy soup. Add a bit of lemon juice for brightness and garnish with fennel fronds and a drizzle of olive oil for a fresh, fragrant spring soup.

Watercress and Spinach Soup

• Combine fresh watercress and spinach in a light vegetable broth, then blend until smooth. Add a squeeze of lemon juice for tang and garnish with a dollop of sour cream or yoghurt and some freshly ground black pepper. This is a healthy, iron-rich soup that’s perfect for spring.

Carrot, Ginger, and Orange Soup

• Cook carrots with fresh ginger and a bit of orange juice, then blend into a smooth, bright orange soup. Add a touch of honey for sweetness and finish with fresh coriander and a swirl of coconut milk. This soup offers a lovely balance of sweet, spicy, and citrus flavours.

Broccoli and Leek Soup

• Sauté leeks until soft, then add fresh broccoli and cook in vegetable broth. Blend until smooth and add a splash of cream or milk for richness. Garnish with toasted sunflower seeds or pumpkin seeds for crunch and flavour.

Spring is also great for pasta especially pesto! Make a fresh pesto using seasonal basil, pine nuts, parmesan, lemon juice, garlic and olive oil. Toss the pesto with your favourite pasta (such as linguine or penne) and add sautéed zucchini slices, chicken or even olives. Top with a sprinkle of chilli flakes and extra parmesan for a fragrant and satisfying meal.

With all this amazing produce in season, I hope you’re feeling inspired to head to the kitchen and whip up something delicious. 

If you're anything like me and don't like cooking every night, then make sure your freezer is stocked with We Feed You meals. It's easy to read about cooking but the execution whilst juggling all the challenges of like, can make often simple tasks impossible.