Days grow longer, the air turns milder, and the pleasure of gathering around the table with friends returns. Spring brings with it fresh, seasonal ingredients, naturally rich in balancing and revitalizing properties, ideal for supporting this time of change and renewing the body.
This is how a vegetarian menu inspired by tradition takes shape: light and convivial, where simplicity and quality come together in colorful, flavor-packed dishes.
Welcoming light and colors
A spring day is the perfect occasion to enjoy simple, wholesome dishes with friends. The season offers a wide variety of fresh, colorful ingredients, often locally available, that make it possible to bring traditional recipes to the table, reinterpreted with a lighter touch. Choosing seasonal products means enhancing the local area, respecting natural rhythms, and achieving more intense, authentic flavors. The result is a convivial, balanced, and vibrant menu, perfect for an informal yet thoughtfully prepared lunch.
All the recipes are simple and easy to prepare: they can be served together for a varied meal suited to a special occasion, or enjoyed individually in everyday cooking
In focus
Eggs
A symbol of rebirth and fertility, eggs are one of the foods most closely linked to spring traditions. From a nutritional standpoint, they are a valuable source of high-quality protein and contain B vitamins, vitamin D, and essential minerals.
Peas
Among the most delicate spring legumes, peas are rich in fiber and plant-based protein. They also provide minerals, beta-carotene, and B vitamins, helping to make dishes more balanced and satisfying.
Asparagus
A seasonal vegetable icon, asparagus is appreciated for its delicate flavor and detoxifying properties. It contains fiber, folic acid, and antioxidants that support overall well-being.
Strawberries
Sweet and fragrant, strawberries are rich in vitamin C and antioxidant and anti-inflammatory compounds, perfect for fresh, light desserts.
Yogurt
Fresh and versatile, yogurt provides protein, calcium, and live cultures that support gut health. It’s ideal for finishing a meal with a simple, natural dessert.
Valtellina Casera DOP
A traditional alpine cheese made from cow’s milk, characterized by a compact texture and a mild, delicate flavor. A natural source of protein and calcium, it is ideal for creaming risottos or enriching baked dishes, adding both creaminess and taste.
Puntarelle
Rich in fiber, water, and minerals, especially potassium and calcium, puntarelle also contain natural bitter compounds that aid digestion and support liver function, making them ideal detoxifying vegetables during seasonal changes. Their pleasantly bitter, fresh taste is perfect for crisp salads and aromatic dressings.
Sourdough bread
Made with natural fermentation, sourdough bread has more complex aromas, is easier to digest, and keeps longer. It pairs perfectly with cheeses, eggs, and seasonal vegetables.
Recipes
Puntarelle and almond salad
Vegan, Gluten-free
Season: spring
Preparation time: 15 minutes
Cooking time: 0 minutes
Difficulty: easy
Ingredients for 4 servings:
300 g puntarelle (catalogna chicory), 40 g almonds, 1 untreated orange, 3 tablespoons extra virgin olive oil, a pinch of salt
Method:
Clean the puntarelle and cut them into thin strips. Soak them in cold water for a few minutes to make them crisper. Lightly toast the almonds in a pan. Drain the puntarelle well and season with olive oil, salt, and grated orange zest. Finish with the toasted almonds.
Tips:
You can add a few diced orange segments for a richer flavor.
Buckwheat tagliatelle with peas and Valtellina Casera DOP
Vegetarian, gluten-free
Season: spring
Preparation time: 40 minutes
Cooking time: 20 minutes
Difficulty: medium
Ingredients for 4 servings:
For the pasta: 200 g buckwheat flour, 2 eggs, water as needed
For the sauce: 200 g fresh peas, 120 g Valtellina Casera PDO, 1 shallot, extra virgin olive oil, a pinch of salt
Method:
Mix the flour with the eggs and a little water until you obtain a smooth dough. Let it rest for 20 minutes, then roll it out and cut into tagliatelle. In a pan, gently sauté the shallot with olive oil, add the peas and 2 tablespoons of water, cover, and cook for a few minutes. Cook the pasta in boiling water, drain, and toss with the peas, adding the diced Valtellina Casera PDO until it becomes creamy.
Tips:
If you don’t have time to make fresh tagliatelle, you can use good-quality gluten-free buckwheat pasta in various shapes. Alternatively, you can opt for pizzoccheri, which, however, also contain some wheat flour (and therefore gluten). Instead of adding the cheese in cubes and melting it in the pan, try adding it directly to the hot pasta in thin shavings, using a vegetable peeler.
Baked asparagus frittata
Vegetarian, gluten-free
Season: spring
Preparation time: 15 minutes
Cooking time: 30 minutes
Difficulty: easy
Ingredients for 4 servings:
6 eggs, 200 g asparagus, 60 g Valtellina Casera PDO, 2 tablespoons milk, extra virgin olive oil, a pinch of salt, pepper if desired
Method:
Clean the asparagus and cut them into small pieces. Blanch them for a few minutes. Beat the eggs with milk, salt, and pepper (optional), then add the chopped asparagus and the coarsely grated Valtellina Casera PDO. Pour the mixture into a lightly oiled baking dish and bake at 180°C (350°F) for about 20 minutes.
Tips:
Also excellent served warm, cut into small squares for a more convivial presentation. Pair it with a fresh salad.
Strawberries with yogurt and honey
Vegetarian, gluten-free
Season: spring
Preparation time: 10 minutes
Cooking time: 0 minutes
Difficulty: very easy
Ingredients for 4 servings:
300 g strawberries, 400 g yogurt, 2 tablespoons honey, 30 g sliced almonds, ground cinnamon to taste
Method:
Wash and cut the strawberries. Divide the yogurt into serving bowls, add the strawberries, and finish with honey. Sprinkle with cinnamon and garnish with sliced almonds.
Tips:
A little grated lemon zest will make the dessert even more fragrant.
Carla Barzanò
Carla Barzanò, dietitian and journalist, is an expert in food education and the author of several books dedicated to children and families. Since 1989, she has led cooking and tasting workshops for both adults and children.
She has designed and coordinated numerous taste education projects, continuously monitored and updated through an action-research methodology, with the aim of enhancing the everyday dimensions of eating. Through these initiatives, she has engaged with a wide and diverse audience across all age groups.
She is committed to promoting practices for sustainable nutrition in line with the objectives of the United Nations 2030 Agenda.
