Spring Greens with Tahini

Spring Greens with Tahini is a seasonal vegetable combination that can be served as a vegetable or made into a light meal for Dairy Free, Fodmap, Gluten Free and Vegan diets.

The term spring greens is a generic term for the numerous varieties available. It originates from the cold north where, with the thawing of the snow, green edible leaves appeared. They created a refreshing change to the diet that had been root vegetables and dried foods preserved for the long winter months.

Now, with the transport of food, we are no longer without greens throughout winter. However, the fresh and succulent leaves of spring should not be missed. Combining a variety of greens in this dish provides interesting flavour and texture, along with nutrition.

Two simple ways to cook your mix of greens are to steam or to stir fry. In this recipe the greens (swiss chard, purple sprouting broccoli and leek) are steamed and served with brown rice and a tahini sauce to make a light and nutritionally complete meal. For a Fodmap diet a different selection of vegetables would be required, eg spinach, winter purslance and green tops of spring onions.

Some varieties to look out for are: spring cabbage, spinach, purple sprouting broccoli, winter purslance, swiss chard, kale and, while not literally ‘greens’, spring onions and leeks. The cooking time and directions are dependent on your selection of vegetables.

If you are stir frying you may wish to add some spices to the oil as it heats. Combinations to try include: cumin, turmeric, ginger, garlic (not Fodmap), chilli or lemon zest, rosemary, chilli and caraway seeds.

Diets for which Spring Greens with Tahini is suitable:

Diabetic, Dairy Free, Fodmap, Gluten Free, Low Calorie, Low Fat, Paleo, Vegetarian and Vegan.


Preparation: 10 mins | Cook: 5 mins | Serves: 2

500 gm green leaves (or more)
1 leek

1tbsp tahini
2 tsp lime juice
1tsp tamari (Gluten Free)*
1tsp sesame oil
1tbsp water
1tsp maple syrup (optional)

2 tbsp sunflower or pumpkin seeds, toasted
2 cups brown rice, cooked (not Paleo)**


RINSE the vegetables thoroughly and roughly chop (small leaves will not need to be chopped).
STEAM the leek for 5 minutes.
ADD the purple sprouting broccoli and steam for 2 minutes.
ADD swiss chard and steam for a further 2 minutes or so until tender.
COMBINE the tahini, lime juice, tamari, sesame oil and water.
TASTE, adding more of any ingredients to achieve a taste you like. (Here you add a little maple syrup).


– Plate rice, top with greens and pour over tahini sauce and sprinkle with seeds.
– Accompaniment to a grill: of meat, chicken, fish or tofu.


* Replace tamari with soya sauce (not Gluten Free)
** For Paleo diet serve withClare’s Crackers, not rice for a light meal.


– Stir fry the spring greens, adding a little oyster sauce for the final minute of cooking.
– Cook cumin seeds, chilli, ginger, garlic, turmeric, in oil then add spring vegetable. (Chilli can be split in half, cooked with spices and then removed before serving to provide a hint of flavour)
– Sprinkle the greens with goat or soft (diary or soya) cheese and Dukkah or lemon rind.
– Spinach with capers

Dishes to serve Spring Greens with:

Sweet Potato Bake
Fish Cakes
Beef and Cardamon

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