“Spring Flavors Unveiled: Microgreens and more.”

Spring is a wonderful time to enjoy lighter meals while still embracing a few comforting favorites for cool evenings. This month’s collection celebrates the season with nourishing recipes that feature wholesome ingredients, vibrant flavors, and practical meals that fit into everyday life. From hearty soups to colorful vegetables and satisfying plant-forward entrées, these recipes make it easy to enjoy seasonal eating.

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Split Pea Soup

This simple split pea soup is hearty, comforting, and packed with fiber and plant-based protein. Made with economical dried split peas, it's a nourishing meal that's easy on both your schedule and your budget.

Course Soups

Cuisine American

Keyword economical, soup

Prep Time 30 minutes minutes

Cook Time 2 hours hours 30 minutes minutes

Servings 10

Calories 170kcal

Ingredients

• 1 pound dry split peas
• 1 c. onion chopped fine.
• 1 celery, chopped
• 1 c. carrots, chopped
• 2 T. olive oil
• 2 T. chicken base
• 8 c. Water

Instructions

• Place peas in a large bowl with water, rinse, and place them in a colander to drain until ready for use.
  
• Dissolve 2 T. base in 2 cups of warm water and set aside.
• Wash and chop the carrots, celery, and onions.
• Add olive oil to a large stock pot, and over medium heat, sauté the vegetables until tender but not browned.
• Stir in peas. Add 2 cups of chicken base dissolved in water and the other 8 cups of water and bring to a boil; lower heat, cover, and simmer for 2-3 hours, until thick.

Notes

Serving Tip

Customize this soup to suit your taste. Add diced ham for a smoky flavor, stir in a dollop of plain Greek yogurt for a creamy protein boost, or enjoy it just as it is for a delicious vegan meal.

Serve with a slice of crusty whole-grain bread to savor every comforting bite.

 

Dietitian’s Tip

One serving of this soup provides 11 grams of fiber, making it an excellent way to help meet your daily fiber needs. Fiber supports digestive health, helps keep you feeling satisfied, and may promote healthy blood sugar and cholesterol levels.

Nutrition

Serving: 1servings | Calories: 170kcal | Carbohydrates: 28.4g | Protein: 10.9g | Fat: 2.5g | Saturated Fat: 0.3g | Sodium: 222.3mg | Fiber: 11.2g | Sugar: 5g

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Black Bean and Quinoa Stuffed Pepper

These Quinoa and Black Bean Stuffed Red Peppers are a colorful, satisfying meal that's perfect for a busy weeknight or meal prep. Packed with fiber, plant-based protein, and wholesome ingredients, they'll keep you feeling full and energized.

Course Main Course

Cuisine Mediterranean, vegetarian

Keyword quinoa, red pepper, vegan

Prep Time 30 minutes minutes

Cook Time 1 hour hour

Servings 6

Calories 221kcal

Ingredients

• 3 red bell peppers washed, seeds removed, and cut in half
• 1 T. olive oil
• ½ c. onion, chopped fine
• 1- 15 oz can of black beans, rinsed
• 1 c. quinoa
• 2 c. water
• ½ c. scallions
• 2 clove garlic
• 2 oz canned green chiles
• 1 T cumin
• Salt and pepper to taste.
• ½ c provolone cheese

Instructions

• Preheat oven to 400 degrees.
• Cook 1 cup of quinoa in 2 cups of water until tender.
• Wipe down peppers with olive oil, place them on a baking sheet, and put them in a preheated 400-degree oven for 10 minutes.
• Remove from the oven and set aside.
• In a large sauté pan, sauté onions and scallions for 3-5 minutes, add garlic and sauté for another minute.
• In a large bowl, mix together quinoa, black beans, chiles, sauteed vegetables, and cumin.
• Add 1 T of olive oil to a baking dish and arrange peppers evenly on the dish. Evenly divide quinoa mixture among peppers.
• Top with 1T. shredded cheese and bake in a 350- degree oven for 25-30 minutes until heated through and bubbly.
• Remove from oven, and garnish with remaining green onions.

Notes

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Tip

These stuffed peppers are easy to customize with your favorite vegetables, herbs, or spices.

For an extra boost of protein, top with a sprinkle of feta cheese or a dollop of plain Greek yogurt before serving.

Leftovers reheat beautifully, making them an excellent choice for lunch the next day.

Serve with a crisp green salad or fresh fruit for a balanced, nourishing meal.

 

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Dietitian’s Tip

Pairing beans with quinoa provides a satisfying combination of protein and fiber that helps support steady energy and keeps you feeling full longer.

Nutrition

Serving: 1servings | Calories: 221kcal | Carbohydrates: 32.8g | Protein: 11.8g | Fat: 5.9g | Saturated Fat: 1.9g | Cholesterol: 10mg | Sodium: 417.2mg | Fiber: 7.6g | Sugar: 4.4g

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New England Crab Cakes

These succulent cakes are light but satisfying. I like to saute the vegetables first to awaken the flavors since they do not spend much time in the oven!

Course Appetizer, Main Course

Cuisine seafood

Keyword crab

Prep Time 30 minutes minutes

Cook Time 20 minutes minutes

Servings 4

Calories 285kcal

Ingredients

• 1 pound lump crab meat
• 1/2 c. red pepper, diced
• 2 green onions cho,pped
• 1 large egg
• 1/2 c. seasoned bread crumbs
• 1/4 c. lemon juice, freshly squeezed
• 2 T. mayonnaise
• 2 t. dry mustard
• 1 t. Old Bay seasoning
• 1/2 tsp Worcestershire Sauce
• 7 oz microgreens

Instructions

• Open crabmeat, and empty the contents into a colander, and drain.
• Saute peppers and onions together in 1 T. olive oil until tender; remove from heat
• In a large bowl; combine crabmeat, onions, pepper, spices, egg, and breadcrumbs until well mixed.
• Using a scoop; divide into 9 equal patties and place on parchment paper.
• Using a pastry brush, dab a small amount of olive oil on top of each crab cake.
• Bake in a 350-degree oven for 7 minutes, turn over, and bake for another 7-8 minutes or until lightly browned.
• Serve on a bed of microgreens.

Notes

Serving tip

Serve as part of your seafood platter, on a bun or my personal favorite; on a bed of microgreens!  

If you don’t have microgreens available to you try substituting arugula–the peppery flavor complements the sweet crabmeat.  

Drizzle with olive oil or balsamic vinegar.

 

Dietitian’s Tip

Crabmeat is a lean source of high-quality protein and provides beneficial omega-3 fatty acids, making it a nutritious, low-calorie addition to a balanced eating pattern. 

Nutrition

Serving: 2cakes | Calories: 285kcal | Carbohydrates: 25.5g | Protein: 23.2g | Fat: 10.5g | Saturated Fat: 1.9g | Cholesterol: 110mg | Sodium: 1047mg | Fiber: 3.5g | Sugar: 7g