3 Recipes With Seasonal Vegetables

Did you know that for each season of the year there are seasonal fruits and vegetables? Well yes, in each month we can find different types of them. Therefore, we bring you 3 recipes with highly nutritious seasonal vegetables that you will like.

As noted in the US Department of Agriculture’s SNAP-Ed Connection program , fruits and vegetables cost less when they are in season. Plus, acquiring them is a great way to take advantage of the local economy.

To give you an idea of ​​what we are talking about, here are some of the summer vegetables with which you can make the best dishes that you can think of:

• Pumpkin
• Zucchini
• Carrot
• Spinach
• Asparagus
• Radish
• Cucumber
• Cabbage

3 recipes with seasonal vegetables

The season of foods such as vegetables and fruits is decisive both in their price and in their taste. Some varieties grow best in summer or spring and become more expensive in winter, when they are not so easily produced.

So if you want to save while eating healthy, you should know what options are in season. Also, it is good that you know some ways to incorporate them into your recipes. Take aim!

1. Zucchini spaghetti with béchamel sauce

This time you will need the help of a special instrument to give the zucchini the shape of spaghetti. This vegetable is made up of 95% water, it is rich in vitamin B3 and fiber. In addition, as a publication in the journal Nutrients points out , it contains lutein, beta-carotene, zeaxanthin and dehydroascorbic acid.

Ingredients

• 1 medium zucchini
• 2 tablespoons of wheat flour (30 g)
• ½ cup of milk (125 ml)
• ½ onion
• 2 tablespoons of butter (40 g)
• 1 tablespoon of salt (15 g)

• ½ tablespoon of pepper (8 g)
• 2 tablespoons of olive oil (30 ml)
• 2 tablespoons of pecorino cheese (40 g)
• A spiralizer (you can find it in specialized stores)

Preparation

1. The first thing you should do is peel the zucchini and place it in the spiralizer to shape it into spaghetti. Reservation.
2. Then, pour the milk into a pot and heat it with the half onion, previously chopped.
3. Simultaneously, in another much smaller pot, melt the butter together with the wheat flour. Combine well to form a homogeneous mixture.
4. Then, pour this mixture into the milk and stir until it thickens.
5. Add the salt and pepper and mix again. Remove from heat and cover. Reservation.
6. Finally, in a pan, add the tablespoons of olive oil and fry the zucchini. Then pour in some bechamel sauce and stir well.
7. Serve with a little pecorino cheese and that’s it.

2. Carrot cream

Creams are the ideal starter for lunch or dinner; They are also the perfect food for children 2 months and older. So, it is an excellent alternative wherever you see it.

Carrots are quite nutritious food. According to a publication in the Journal of Food Science and Technology , it contains significant amounts of beta-carotene, carbohydrates, fiber, and vitamins and minerals. 

Ingredients

• 3 carrots
• ½ cup of milk (125 ml)
• 1 leek
• ½ onion
• 1 tablespoon of salt (15 g)
• ½ tablespoon of pepper (8 g)
• 1 tablespoon of fresh parsley (15 g)
• 2 cups of water (500 ml)

Preparation

1. First, peel, wash and cut the carrots into medium pieces and boil them in water to soften them.
2. Then drain the carrots and place the pieces in the blender. Add the milk, onion, leek and parsley and blend until smooth.
3. To finish, serve in deep plates and salt and pepper directly there.

3. Nuggets pumpkin

You’ve probably heard of vegetarian nuggets somewhere. Therefore, we bring you this excellent recipe with pumpkin, which is one of the best seasonal vegetables, so that you can make nuggets for your whole family.

Pumpkin is packed with vitamins A, B, C, and E, rich in beta-carotene and minerals like potassium, calcium, and magnesium, according to data from a review published in Nutrition Research Reviews .

Ingredients

• 2 cups of pumpkin (400 g)
• ½ cup of water (125 ml)
• ½ cup of wheat flour (60 g)
• 3 tablespoons of breadcrumbs (45 g)
• ½ tablespoon of oregano (8 g)
• ½ tablespoon of parsley (8 g)
• 1 tablespoon of basil powder (15 g)
• 1 cup of olive oil (250 ml)
• ½ tablespoon of salt (8 g)
• ½ tablespoon of pepper (8 g)

Preparation

1. To begin, you must peel and cut the pumpkin, and boil it with a little water until it softens.
2. Then, with the help of a fork, puree it.
3. Next, in a large bowl, mix the flour together with all the spices and the pumpkin puree.
4. Then, make some balls with the dough obtained and flatten them to give them the shape of nuggets;  then dip them in some breadcrumbs.
5. Finally, heat a pan with the olive oil and fry the nuggets until they are golden brown on both sides. Let them cool a bit and serve.

In short, we can try to make many recipes with those vegetables that are fresh and at a better price. In addition, this is how we support local farmers.