Three Recipes with Seasonal Vegetables

January 15, 2020
There are certain ingredients that taste better at different times of the year. Today, we'll show you three recipes with seasonal vegetables.

Did you know that there are different fruits and vegetables that are in season during every time of the year? It’s true: each month there’s different fruits and vegetables that can be harvested. That’s why today we’re going to show you three extremely creative recipes with seasonal vegetables that you’ll love.

If you’ve ever asked yourself why different fruits and vegetables have different seasons, the answer is because of their quality. When they’re in season, they taste better, have more nutrients, they’re cheaper and, in some cases, they’re even better for the environment, since it costs less to transport them.

To give you a better idea of what we’re talking about, we’ll tell you some of the summer vegetables that you can make delicious dishes with:

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

These are some of the vegetables that you can buy at any supermarket when they’re in season for a very affordable price. Also, they’ll taste a lot better than if you were to eat them during other times of the year.

Keep reading to see some recipes with seasonal vegetables.

Three Recipes with Seasonal Vegetables

1. Zucchini spaghetti with white sauce

Follow these recipes with seasonal vegetables.

For this recipe, you’ll need the help of a special instrument that will give your zucchini a spaghetti shape. This vegetable is made up of 95% water, is rich in vitamin B3 and C, fiber and provitamin A.


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

Discover: Six Recipes that Will Help Your Child Eat Vegetables


  1. First, peel the zucchini and put it in the spiralizer to make it look like spaghetti. Then, put it off to the side.
  2. Pour the milk into a pot and heat with half the onion (previously chopped).
  3. At the same time, melt the butter and the wheat flour in a much smaller pot. Mix it well.
  4. Then, pour the mixture into the milk and stir until it thickens.
  5. Add salt and pepper, then mix again. Take it off the flame and cover. Put it off to the side.
  6. Finally, pour the olive oil into a pan and fry the zucchini. Then, pour the white sauce over it and stir well.
  7. Serve with a little Pecorino cheese and enjoy.

2. Cream of carrot soup

This is cream of carrot soup.

Creams are usually an ideal starter for lunch or dinner. They’re also perfect for children who are two years and older. It’s a great choice, regardless of when you have it.

Carrots are vegetables that are easily digested, are diuretic, regulate the menstrual cycle, reduce anemia, protect your skin, and improve your vision. Also,they have multiple beauty uses and benefits.


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

Read this article: Cream of Garlic Soup for Heart Health


  1. First, peel, wash and cut the carrots into medium pieces and put them in boiling water to soften.
  2. Then, drain the carrots and put them in the blender.
  3. Add the milk, onion, leek and parsley and blend until you have a cream.
  4. Last, serve in bowls and salt and pepper to taste.

3. Pumpkin Nuggets

You’ve probably heard about vegetarian nuggets. So, today we’re going to show you this excellent recipe with pumpkin, which is one of the best seasonal vegetables. That way, you can make nuggets for your whole family.

Pumpkins are full of vitamins A, B, C and E. Also, they’re rich in beta-carotenes and minerals like potassium, calcium and magnesium.


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


  1. First, peel and cut the pumpkin, and put it in a pot to boil so it can soften.
  2. Then, use a fork to make a puree out of it. 
  3. Next, mix the flour with all the spices and the pumpkin puree in a large bowl.
  4. Then, make some balls with the dough you’ve made and squish them into the shape of nuggets. After that, roll them in some bread crumbs.
  5. Finally, coat a pan with the olive oil and fry the nuggets until they’re golden brown on both sides.
  6. Let them cool and then serve.


  • Seasonal Produce Guide. (2018). SNAP-Ed Connection. U.S. DEPARTMENT OF AGRICULTURE (USDA).
  • Martínez-Valdivieso, D., Font, R., Fernández-Bedmar, Z., Merinas-Amo, T., Gómez, P., Alonso-Moraga, Á., & del Río-Celestino, M. (2017). Role of zucchini and its distinctive components in the modulation of degenerative processes: Genotoxicity, anti-genotoxicity, cytotoxicity and apoptotic effects. Nutrients9(7).
  • Sharma KD, Karki S, Thakur NS, Attri S. Chemical composition, functional properties and processing of carrot-a review. J Food Sci Technol. 2012;49(1):22–32. doi:10.1007/s13197-011-0310-7
  • Yadav, M., Jain, S., Tomar, R., Prasad, G. B. K. S., & Yadav, H. (2010). Medicinal and biological potential of pumpkin: An updated review. Nutrition Research Reviews23(2), 184–190.