Spring is here, and your garden is beseeching for a fresh start. But with so many options, choosing the right vegetables can feel overwhelming. You don’t want to waste time on plants that won’t thrive or leave your garden half empty. The good news? Picking the best vegetables for spring doesn’t have to be a guessing game.
Visualize stepping outside to crisp greens, juicy tomatoes, and crunchy carrots, all homegrown. No more limp, store-bought veggies or wasted trips to the market. This list cuts through the clutter and gives you 15 Nutritious Vegetables to Plant in Spring For a Healthy Garden that loves spring weather.
Whether you’re a first-time gardener or a seasoned pro, these picks will fill your plates with flavor and your garden with life. Ready to grow something amazing? Let’s get started.
15 Nutritious Vegetables to Plant in Spring For a Healthy Garden
1. Rainbow Chard
Bright red, yellow, and pink stems make rainbow chard a standout in any spring garden. Beyond its visual appeal, this leafy green contains vitamins A, C, and K. The tender leaves work well in salads, while the stalks hold up nicely when sautéed.
Research from the Journal of Agricultural and Food Chemistry shows that chard contains high levels of antioxidants, including beta-carotene and lutein, which support eye health. Unlike some greens, it tolerates light frost, making it reliable for early planting.
Gardeners love its low-maintenance nature. It grows quickly and keeps producing leaves when harvested regularly. For best results, plant in well-draining soil with partial sun. Even a small patch yields plenty for fresh eating.
2. Kohlrabi
Kohlrabi is a unique addition to spring gardens, with its bulb-like stem and crisp texture. It grows vertically, making it great for small plots or containers. Both the bulb and leaves are edible, offering a mild, slightly sweet flavor similar to broccoli stems.
A study in Food & Nutrition Research emphasizes kohlrabi’s rich fiber content, which aids digestion. It’s also a solid source of vitamin C, providing nearly 100% of the daily value per cup.
This vegetable matures in about 50–60 days, faster than many brassicas. Start seeds directly in the ground after the last frost. Thin seedlings to 6 inches apart for proper bulb development. Harvest when the bulb reaches 2–3 inches for the best texture.
3. Fava Beans
Cool spring weather doesn’t bother fava beans. These hardy legumes thrive in temperatures as low as 40°F, making them an excellent early crop. They’re also packed with plant-based protein, offering around 13 grams per cooked cup.
Investigation from Nutrients journal notes that favas contain L-dopa, a compound linked to improved dopamine production, which may support mood regulation. They also fix nitrogen in the soil, benefiting nearby plants.
Sow seeds 1–2 inches deep in well-drained soil. Space plants 6–8 inches apart to allow airflow and reduce disease risk. Pick pods when plump but still bright green for the best flavor.
4. Bok Choy
Bok choy is a must-grow for spring gardeners who want quick results. Some varieties mature in just 30 days, providing tender leaves and crunchy stems. It’s a staple in stir-fries but also works raw in salads.
Bok choy contains glucosinolates, compounds with potential cancer-fighting properties. It’s also rich in calcium and vitamin K for bone health. Plant seeds ¼ inch deep in fertile soil with consistent moisture. Thin seedlings to 6–12 inches apart to prevent overcrowding. For continuous harvests, sow new seeds every two weeks.
5. Radishes
New gardeners often succeed with radishes because they grow fast and need little care. Many varieties are ready in just 25–30 days, offering a peppery crunch. They’re great for intercropping with slower-growing vegetables.
Radishes contain anthocyanins, antioxidants that may reduce inflammation. Their greens are edible too, adding a spicy kick to salads.
Sow seeds ½ inch deep and 1 inch apart in loose soil. Keep the soil moist for even growth. Harvest when roots reach about 1 inch in diameter; waiting too long can make them woody.
6. Pea Shoots
Long before pea pods form, the tender young shoots of pea plants can be snipped for salads, stir-fries, or garnishes. These delicate greens have a sweet, fresh flavor reminiscent of snap peas but with an even more subtle crunch. Peas are also rich in antioxidants like beta-carotene, which supports immune function.
Growing them is simple. Sow pea seeds densely, about an inch apart in shallow rows. Once shoots reach 4–6 inches tall, harvest by cutting just above the lowest set of leaves. The plants will often regrow, allowing for multiple cuttings. They thrive in cool spring weather and can even tolerate light frosts.
Chefs prize these greens for their versatility. Toss them raw into salads, blend them into pesto, or lightly wilt them with garlic and olive oil.
7. Sunchokes
Also called Jerusalem artichokes, these knobby tubers offer a sweet, nutty flavor similar to water chestnuts. Unlike most root vegetables, they store carbohydrates as inulin, a prebiotic fiber that promotes gut health.
Inulin can boost beneficial gut bacteria, aiding digestion and immune function. The plants are low-maintenance, growing up to 10 feet tall with sunny yellow flowers that attract pollinators.
Plant tubers 4 inches deep in well-drained soil, spacing them about 18 inches apart. They spread vigorously, so consider confining them to a dedicated bed. Harvest in fall after frost sweetens the flavor, but a spring planting ensures strong growth. Roast them for a caramelized side dish, slice them raw into salads, or puree them into soups for a creamy texture.
8. Mizuna
With feathery leaves and a mild peppery kick, mizuna adds complexity to spring salads and stir-fries. This Japanese green grows quickly, often ready to harvest in just 40 days.
Sow seeds directly in the garden, barely covering them with soil. Thin seedlings to 6–12 inches apart for ample airflow. Mizuna thrives in cool weather but can bolt in extreme heat. For continuous harvests, pick outer leaves regularly. Its versatility shines in dishes like miso soup, fresh salads, or lightly sautéed as a side. The tender leaves won’t overpower other flavors but add a pleasant zing.
9. Celtuce
Part lettuce, part celery, celtuce is a two-for-one crop. While the leaves can be eaten young in salads, the thick stem is a star; peeled and sliced, it’s crisp with a mild, nutty flavor. Celtuce stems are rich in fiber and potassium, supporting heart health. The leaves provide vitamins A and C, making the entire plant nutritious.
Plant seeds in early spring, spacing them 12 inches apart. The stems thicken as temperatures rise. Harvest when stems reach about 1 inch in diameter. Peel the outer layer to reveal the tender core. Stir-fry the stems with garlic, pickle them for crunch, or shred them into slaws. The leaves work well in salads or are lightly cooked like spinach.
10. Romanesco
This mesmerizing vegetable looks like a lime-green spiral carved by nature. Its flavor is milder than cauliflower, with a nutty undertone and firm texture. Romanesco’s fractal patterns aren’t just visually striking; they’re a result of precise mathematical growth sequences in its meristem cells. Nutritionally, it’s high in vitamin C and fiber.
Start seeds indoors 6 weeks before the last frost, transplanting seedlings to rich, well-drained soil. Space plants 18–24 inches apart. Romanesco prefers consistent moisture and cool temperatures. Harvest heads when tight and fully formed before they loosen or yellow.
Roast whole florets with olive oil, puree them into soups, or shave them for a dramatic salad centerpiece. Its unique appearance makes it a conversation starter at the dinner table.
11. Garlic Scapes
While most gardeners plant garlic in fall for summer bulbs, spring growth brings an unexpected treat: the curly, green scapes. These flower stalks need to be removed to direct energy toward bulb development, but they’re far from waste. With a mild garlic flavor and crisp texture, scapes work beautifully in pestos, stir-fries, and pickles.
To grow them, plant garlic cloves in early spring in well-drained soil. When scapes curl into a loop (usually in early summer), snap them off at the base. Store in the fridge for up to three weeks, or chop and freeze for long-term use.
12. Tatsoi
This Asian green forms spoon-shaped leaves in a beautiful rosette pattern. What makes tatsoi stand out is its resilience; it can survive temperatures down to 15°F, making it one of the hardiest spring greens. The leaves have a mild mustard flavor and are excellent in salads or stir-fries.
Sow seeds directly in the garden as soon as the soil can be worked. Thin seedlings to 6 inches apart for full heads or harvest young leaves for baby greens. Tatsoi grows quickly, often ready in just 30-45 days. Try it wilted in miso soup, mixed into noodle dishes, or as a nutrient-packed substitute for spinach.
13. Ground Cherries
Wrapped in papery husks like tomatillos, ground cherries offer a tropical sweetness with hints of pineapple and vanilla. These small, golden fruits grow on low-spreading plants and self-seed readily, making them a fun addition to the spring garden.
Investigation published in Plant Foods for Human Nutrition shows they’re packed with polyphenols and vitamin C, offering more antioxidants than many common berries. The husks contain withanolides, compounds being studied for anti-inflammatory effects.
Start seeds indoors 6-8 weeks before the last frost. Transplant seedlings after temperatures stay above 50°F, spacing them 3 feet apart. The fruits drop when ripe; simply collect them from the ground. Use them in pies, jams, or salads. They pair exceptionally well with goat cheese and fresh herbs.
14. Watercress
Growing in natural waterways, watercress packs more nutrients than almost any other leafy green. Its peppery bite livens up sandwiches and soups, while its high vitamin K and calcium content supports bone strength.
Watercress is the most nutrient-dense vegetable, scoring higher than kale or spinach. It’s particularly rich in phenethyl isothiocyanate (PEITC), a compound with potential cancer-preventive properties.
To grow it, plant cuttings or seeds in consistently moist soil or shallow water containers. Change water weekly if growing hydroponically. Harvest stems when 4-6 inches long by cutting just above a leaf node. Add raw sprigs to salads, blend into green smoothies, or make a classic watercress soup.
15. Salsify
Once a kitchen staple, salsify deserves a comeback. Its long, tapering roots have a subtle oyster-like flavor (earning it the nickname “vegetable oyster”), while the young leaves and purple flowers are also edible.
Sow seeds directly in deep, loose soil in early spring. Thin seedlings to 4 inches apart. Harvest in fall after frost sweetens the roots, but mark their location; they’re easy to lose track of underground. Roast roots for a caramelized side dish, mash them with potatoes, or slice them thin for crispy chips. The delicate flowers make pretty garnishes.