If you are a fan of asparagus but you’re not sure of the best way to cook it then you are in the right place. We have put together this list of 15 delicious vegan asparagus recipes for vegan that are all suitable for people on a vegan diet. Keep reading for some asparagus inspiration.
Preheat oven to 400 degrees F (204 C). Add asparagus to a baking sheet and toss with 1/2 Tbsp olive oil and a pinch each salt and pepper. Top with several thin slices of lemon and bake for 20-25 minutes. Once finished cooking, remove from oven and roughly chop into thirds.
In the meantime, bring a pot of water to a boil and salt generously.
While the water’s heating, bring a large skillet to medium heat. Once hot, add 3 Tbsp olive oil (amount as original recipe is written // adjust if altering batch size) and garlic. Whisk and continue cooking for 1-2 minutes or until garlic is just starting to brown.
Add 3 Tbsp flour and whisk. Cook for 30 seconds, then whisk in almond milk 1/2 cup at a time.
Add pasta to boiling water and cook according to package instructions. Then drain and set aside.
For extra creamy sauce, add sauce to a blender or use an immersion blender to blend. Add nutritional yeast and another pinch of salt and pepper. If it looks runny, add remaining flour (or cornstarch). Blend until creamy and smooth, using the “puree” or “liquify” setting if possible. Taste and adjust seasonings as needed, then add back to pan and continue cooking over medium to medium-low heat to thicken.
Once your sauce has reached desired thickness, add the juice of half a lemon and stir.
Add 3/4 of the chopped asparagus and the cooked pasta to the sauce and toss to coat.
When you make your own pasta sauce instead of using a pre-prepared sauce in a jar you will notice how much more flavorsome your meals become.
You can also control the amount of salt, sugar, and fat that goes into your food, and make sure that all of your meals are vegan asparagus recipes friendly. This pasta sauce is really easy to make and tastes like something you would order at a fancy restaurant.
The lemon helps to bring out the flavor of the asparagus and almond milk is used to make the sauce creamy without using dairy products.
With less than 10 ingredients, you can make a vegan cream of asparagus soup that's perfect for the spring season.
Ingredients
22pounds asparagus
11small yellow onion diced
44cloves garlic minced
1tbsp1olive oil
2 1/2cups2 1/2large Russett potatoes peeled and diced
6cups6vegetable broth
2tbsp2lemon juice
1/2tsp1/2salt
1/4tsp1/4ground black pepper
Directions
Trim the woody ends off the asparagus. Cut in to 1-inch pieces.
In a large pot over low-medium heat, cook the onions in olive oil for 5 to 7 minutes, or until clear. Add the garlic and cook for another 1 to 2 minutes.
Add the asparagus and potatoes. Cook for 5 to 7 minutes. Add the broth, lemon juice, salt, and pepper. Bring to a boil, then reduce to a simmer. Cook for 25 to 30 minutes or until the vegetables are tender.
Let cool slightly. Puree in a high-powered blender or food processor. Serve with vegan bacon, dairy-free Parmesan, or scallions.
You don’t need to use dairy products to create a creamy texture and flavor in this soup. You don’t even need to use nut milk or coconut cream. The trick with these vegan asparagus recipes is to use potatoes. They have a creamy texture and act as a thickener for the soup, as well as providing essential nutrients like potassium. Vitamin C and Vitamin B. The asparagus is also very nutritious, with protein. Calcium, fiber and plenty of different vitamins. The soup has a vibrant green color and a refreshing taste which is ideal for spring when asparagus is in season.
Combine quinoa and broth in a small pot over high heat. Bring to a boil, then reduce heat and simmer until broth has been absorbed, about 12 minutes. Remove from heat and fluff quinoa with a fork.
Prepare flax eggs by mixing together finely ground flax seeds with vegetable broth. Allow mixture to thicken for five minutes.
Preheat the oven to 375°F/190°C and prepare a 9 inch (23cm) round baking dish by spraying with a little cooking oil.
Into the pot of cooked quinoa, stir in flax eggs. Scoop quinoa mixture into prepared baking dish. Using wet fingers (helps prevent quinoa from sticking to your fingers) firmly press quinoa mixture into the base and sides of the dish. Bake for 20 minutes.
Spray skillet with a little cooking oil, add onions and cook sauté until soft and translucent. Add minced garlic and cook for a further 2 minutes. Add a splash of water as needed to stop the onions and garlic from sticking to the skillet. Remove from heat and set aside.
Into a blender add silken tofu, nutritional yeast, plant milk, turmeric, salt and pepper. Blend until smooth and creamy. Stir in onions, garlic, asparagus, artichokes and peas.
Pour quiche mixture into baked quinoa crust. Smooth over the surface of the mixture, then top with asparagus spears, artichokes and peas. Bake for 45 minutes or until a skewer inserted into the quiche comes out clean.
Serve warm or cold along side a green salad with a squeeze of lemon juice.
This asparagus quiche is egg free and is also gluten free. It uses silken tofu to create a creamy consistency for the quiche filling without the need to use dairy products.
Turmeric and nutritional yeast give the filling that bright yellow color that would usually be created by the egg yolk.
This recipe is much lower in cholesterol and fat than a traditional quiche, so you can enjoy a nice large slice without any guilt. this is another ideal vegan asparagus recipes that is suitable for picnics or a light summer dinner served with a side salad.
Asparagus Hummus is the perfect healthy snack for spring! This hummus is perfect for snacking, chip dipping, and makes a delicious sandwich spread.
Ingredients
11lb Asparagus, cut into 1 inch pieces
1115-ounce Can Chickpeas, drained and rinsed
11Large Garlic Clove
1tbsp1Tahini
Zest of 1 Lemon
3-4tbsp3-4Lemon Juice
2tbsp2Extra Virgin Olive Oil
2tbsp2Water
1/2tsp1/2Salt
Toasted Pine Nuts
Drizzle of Extra Virgin Olive Oil
Directions
Bring a large pot of salted water to a boil over high heat. Meanwhile, prepare an ice bath. Fill a bowl with ice water.
Once the water is boiling, add the asparagus and cook just until the asparagus is tender, 2 to 3 minutes. Drain the asparagus and immediately plunge the asparagus into the ice water to stop the cooking process.
Let the asparagus cool for a couple of minutes in the ice bath. Drain the asparagus.
To a food processor or high speed blender, add the asparagus, chickpeas, garlic, tahini, lemon zest and juice, olive oil, water and salt. Process until the mixture is smooth.
Taste and adjust seasonings. Add more lemon juice or salt if needed.
I like to chill the hummus a few hours before serving but it can be served right away. If garnishing with toasted pine nuts and olive oil, wait to add those until you are ready to serve.
11bunch of asparagus (about 20-30 spears depending on the thickness*)
3tbsp3soy milk
salt and pepper to taste
Directions
Preheat oven to 350F.
Wash and dry your asparagus spears well before wrapping in puff pastry. The pastry won't stick to the spears if they're wet.
Snap off the woody ends and set aside.
Thaw your puff pastry overnight (I think there's an option to thaw it within an hour on the counter but double check your package).
Roll the pastry to about 1/4 inch thickness and cut into 1/2 inch strips. Depending on how long your asparagus, you may need a 10-14 inch long strip. Worse case scenario just trim any excess.
Wrap each asparagus spear with the puff pastry strip, leaving kind of a "peekaboo" between each spiral, otherwise your asparagus will kind of just steam inside the pastry while baking. Set on a lined baking sheet at least an inch apart. Repeat with remaining spears, you'll end up with about 2 trays of these.
Use a pastry brush to lightly coat the pastry in soy milk, and sprinkle salt and pepper on top for extra flavour (and decoration).
Bake for about 20 minutes, either rotating the pan halfway or turning the spears over half way. I was lazy any only rotated the pan. Remove from oven once the edges are nice and golden. Let cool slightly on a wire rack and then serve while still hot!
These asparagus spirals made with vegan pastry (Also check out Are Pop Tarts Vegan?) made a wonderful vegan asparagus recipes appetizer or can be used at a party as part of the buffet table.
They are really easy to make but look fancy and impressive when laid out together. They are easy to eat with your fingers which is ideal for a party or a BBQ.
These spirals are finished off with salt and pepper, but you could also use some herbs like rosemary to give them an aromatic flavor.
Roasted asparagus with lemon and Parmesan is a beautiful side dish!
Ingredients
11large bunch (about 1 pound) fresh asparagus
1-2tsp1-2olive oil
Salt, to taste
Freshly ground black pepper, to taste
Zest and juice of 1/2 medium lemon, preferably organic
Lemon wedges, from the remaining 1/2 lemon
Sprinkle of finely grated Parmesan cheese
Small handful of fresh mint or parsley, finely chopped
Light sprinkle of red pepper flakes
Pat or two of butter
Light drizzle of balsamic reduction or thick balsamic vinegar
Toasted sliced almonds
Directions
Preheat the oven to 425 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper for easy cleanup. Snap off the woody ends of the asparagus (if you sharply bend the asparagus near the base, it will snap in the right place). Discard the ends.
Place the asparagus on the sheet and drizzle with 1 to 2 teaspoons olive oil, just enough to lightly coat the asparagus. Sprinkle salt and pepper over the asparagus, and toss until the spears are lightly coated in oil. Arrange the spears in a single layer on the pan.
Bake just until the base of the asparagus is easily pierced through by a fork. Very thin asparagus, like the kind shown here, will take as little as 9 to 12 minutes, whereas thicker asparagus will need 15 to 20 minutes.
Transfer the roasted asparagus to a serving platter and season however you’d like. You could keep it simple with a squeeze of lemon juice, or a sprinkle of Parmesan, or add a pat of butter or drizzle of balsamic vinegar.
Roasted asparagus is best served when it’s fresh out of the oven, but it will keep at room temperature for up to 1 hour or up to 4 days in the refrigerator
This recipe shows you how to make the perfect roasted asparagus which you can use as a main dish, a starter, or a side dish with any vegan meal and this is a part of vegan asparagus recipes.
Classic hollandaise sauce is mostly egg yolks and butter (with a few seasonings thrown in), making it one of the worst offenders for saturated fat. Steamed silken tofu gives you the same creamy consistency and there’s no worry about the sauce curdling or turning. This version can be made ahead and reheated by stirring over low heat just until warm.
Ingredients
1/2cup1/2silken tofu
2tbsp2lemon juice
1tbsp1nutritional yeast
1/2tsp1/2salt
1/8tsp1/8cayenne pepper
1/8tsp1/8turmeric
2tbsp2corn oil
22lb. asparagus, trimmed
Directions
Heat tofu on plate in microwave 30 to 45 seconds, or until warmed through. Transfer to food processor, and purée until smooth. Add lemon juice, nutritional yeast, salt, cayenne, and turmeric; pulse until well combined. With food processor running, add oil in steady stream to finish sauce.
Steam asparagus 2 minutes, or until crisp-tender. Drain, and serve with sauce.
This dish makes a wonderful starter or can be eaten for breakfast instead of eggs benedict.
Hollandaise sauce is usually made with egg yolks and butter, but this recipe uses silken tofu to create that creamy, indulgent consistency without the dairy products and with much less saturated fat.
It also allows you to make the sauce ahead of time without worrying that it will curdle.
11lb asparagus usually one bunch from the grocery store
88oz mushrooms about 15 or so if you use crimini, roughly chopped
1tsp1thyme dried
1/2 - 1tsp1/2 - 1salt to taste
1/2cup1/2white wine optional
1cup1Arborio rice uncooked
3cups3vegetable broth
2cups2spinach chopped
2tsp2nutritional yeast optional
1/4tsp1/4onion powder optional
1-2tsp1-2lemon juice
Directions
Heat a large pot over medium heat. Add onion, garlic, and asparagus and heat, stirring occasionally, until softened (about 5-7 minutes).
Add mushrooms, thyme, salt, and white wine, and heat until mushrooms are softened, another 3-5 minutes or so.
Add rice and stir until rice is well coated and starts to make small snapping noises (like Rice Krispies).
Add vegetable broth 1/2 - 3/4 cup at a time, stirring well, and allowing the rice to soak up all the liquid before adding more; this takes about 3-5 minutes or so each time.
Once you've added almost all the broth, add the spinach, nutritional yeast, onion powder, lemon juice and the rest of the broth and stir until the spinach is wilted (2-3 minutes). Taste, and add more salt, pepper, or lemon juice if needed. Serve immediately.
A lot of recipes for risotto involve large amounts of butter and cheese to create that creamy sauce that coats the rice.
This recipe has barely any fat and plenty of flavor, and achieves a creamy consistency without any dairy products.
The rice is cooked to perfection, with spinach and lemon juice along with the asparagus and mushrooms. Nutritional yeast is also used in this recipe which adds to the flavor and the enticing color.
Not only is this vegan asparagus recipes, it is also gluten free, soy free, and does not contain any refined sugar.
Charring is a great method for warm and crispy asparagus, that's not too soft on the inside. Then top with a refreshing mango tomato salsa for an early summer inspired recipe. Enjoy!
Ingredients
99oz cherry tomatoes sliced (250g)
1/4cup1/4radish chopped
1/21/2mango cubed
2tbsp2cilantro finely chopped
2tbsp2chives finely chopped
1/21/2lemon juiced, plus more if needed
pinch sea salt and pepper
1tbsp1coconut oil
11bunch asparagus (315g)
more sea salt and pepper to taste
Directions
In a mixing bowl add sliced cherry tomatoes, chopped radish and cubed mango. Sprinkle with cilantro and chives, and drizzle with lemon juice. Mix to combine and season with salt and pepper. Let sit for 15 minutes to absorb flavours.
In a cast iron skillet add 1 tbsp coconut oil, bring to high heat. Chop the light ends off your asparagus and discard, keeping the fresh green tips. Toss asparagus into cast iron skillet and char, stirring often for 2-3 minutes, or until bright green and slightly blackened in places.
Transfer charred asparagus onto a serving tray and top with mango-tomato salsa. Sprinkle with more sea salt and pepper and serve.
If you are looking for an alternative to a boring sandwich, why don’t you give this asparagus wrap a try? The asparagus wrap is grilled (Also check out Vegan Grill Recipes To Try Today) which softens the middle but leaves the outside nice and crisp.
Crunchy cabbage is used instead of lettuce, and jalapeno hummus gives the wrap a kick of spice. You can use a flour tortilla wrap or a corn tortilla wrap depending on what you prefer.
These Lemon Asparagus with Caramelized Shallots are the perfect spring vegan side dish! Give it a try!
Ingredients
11bunch of asparagus mine had 17 spears, bottom inch cut off, and tough skin removed from about two inches below the tip on down
11shallot thinly sliced
22garlic cloves minced
Juice of half a small lemon
1tsp1neutral oil canola, vegetable, grapeseed
Directions
Heat the oil and shallot in a large skillet over medium heat. When things start to sizzle, add the garlic. Cook for 5 minutes or so, until the shallot gets dark golden brown and starts to caramelize.
Turn the heat up to medium high, and add the asparagus, let it cook a little, and toss it in everything to coat. Turn the heat back down to medium, add the lemon juice, cover the pan, and let it cook for 3-5 minutes, or until the asparagus bends a little when you pick it up, but not so much that it's mush.
Lemon and asparagus are two flavors that go together exquisitely well. The asparagus is earthy and the lemon is zesty, and they combine to create a fresh, bright flavor that is vibrant and refreshing.
This is contrasted by the sweetness of the caramelized shallot which balances out the other flavors. You can serve this healthy vegan asparagus recipes as a side dish or as a main with some potatoes.
12. Asparagus And Pesto Cashew Cheese Tart with Lemon Arugula
Vegan Asparagus and Pesto Cashew Cheese Tart with Lemon Arugula
0 from 0 votes
Course: BrunchCuisine: AmericanDifficulty: Easy
Servings
12
servings
Prep time
10
minutes
Cooking time
18
minutes
Calories
351
kcal
Ingredients
22sheets vegan puff pastry, thawed according to package instructions
349349g silken tofu, drained
½cup½cashews, quick soaked
¼cup¼nutritional yeast
1tbsp1shiro or light miso
½tsp½dried thyme
2tbsp2olive oil
4tbsp4vegan basil pesto
22lbs fresh asparagus, tough bottoms trimmed
1 ½tsp1 ½Everything Bagel spice
4cup4arugula
2tbsp2extra virgin olive oil
2tbsp2lemon juice
zest of 1 lemon
dried chili flakes
coarse salt
Directions
Preheat the oven to 400°F. Line 2 baking sheets with parchment paper.
In a high-speed blender or a food processor, blend the tofu, cashews, nutritional yeast, miso, and thyme until smooth.
On a lightly floured surface, roll out each sheet of puff pastry to about 1/4" thick. Place each pastry on prepared baking sheet. Using a sharp knife, score a 1" border on the puff pastry (this helps with a defined crust during baking.) Brush the border of each sheet with olive oil.
Spread 2 tbsp of pesto on each sheet of pastry, leaving the pesto off the borders. Gently spread about 3/4 cup of the tofu-cashew mixture over the pesto. Place the asparagus over the tofu-cashew mixture, alternating tips to bases for a more balanced look. Sprinkle 3/4 tsp of the Everything Bagel spice over the borders of each tart. Bake for 18-20 minutes or until dark golden. For best and even baking results, bake the tarts separately, keeping one in the fridge until baking.
In a medium sized bowl, toss the arugula with the olive oil, lemon juice and lemon zest.
To serve, place half the arugula over each tart and sprinkle with additional coarse salt, pepper, and dried chili flakes as desired.
This elegant and tasty tart from vegan asparagus recipes series is ideal for parties and holidays and can be enjoyed as an appetizer, a side dish or a main.
The vegan flaky pastry is topped with lemon cashew cream with punchy garlic flavors. The fresh asparagus is then laid on top and the tart is baked in the oven.
You will be pleasantly surprised at how easy this recipe is to make, yet how impressive the flavors and presentation are. If you want to impress your guests, you should definitely have a go at making this recipe.
A healthy and delicious Asparagus Zucchini Soup. This recipe is vegan, gluten free, oil free, paleo, whole 30 and meal prep friendly.
Ingredients
22large shallots, sliced
55cloves garlic
2-3tsp2-3sprigs thyme
2cups2asparagus, chopped
2cups2zucchini, diced
3cups3veggie broth
salt and pepper, to taste
1/3cup1/3raw cashews
dairy-free yogurt
chives or sunflower sprouts for garnish
Directions
In a large pot over medium heat, sauté shallot, garlic, thyme and other spices until fragrant. Shallots should be translucent and lightly golden. Use oil or veggie broth as needed to avoid sticking + burning.
Add asparagus and zucchini (and cashews if using) to the pot and continue to sauté for about 1-2 minutes. Try not to overcook as you’ll lose some of the vibrant colour!
Next add vegetable broth and bring to a boil. Lower the heat to a simmer, and allow to cook, covered for about 5-8 minutes or until all veggies are fork-tender.
Transfer everything into a high speed blender or use a hand blender to pulse until smooth. I like to blend completely, but you can pulse until desired texture is reached if you prefer a chunkier soup. Taste the soup and add additional salt and pepper to taste
Garnish with sprouts, chives, dairy free yogurt or a drizzle of olive oil and enjoy!
Asparagus and Zucchini are two spring vegetables with a lovely green color, lots of nutrients, and a light, fresh taste.
It makes perfect sense to combine them into a refreshing soup with a savory, vegetable flavor and earthy, herby seasoning.
Despite being nice and light, this soup is also a little bit creamy which is very satisfying.
This recipe is free from nuts, gluten, soy, oil, and refined sugars. This makes it suitable for people with various allergies, people on a vegan diet, a gluten free diet, or a paleo diet.
Dice onion, cut asparagus into smaller pieces, chop spinach and cilantro.
Start by cooking onion with a few tablespoons of water in a large skillet until translucent. Add gnocchi and a little bit more water, and cook for 2-3 more minutes.
Add asparagus, green peas, spinach, cilantro and almond milk, and cook for about 2 more minutes, until everything is well combined and warm.
Stir in lime juice, lime and orange zest. Serve warm or cold. Enjoy!
This asparagus salad recipe is a perfect spring side dish! If you want to get ahead, you can make the Avocado Dressing up to a day in advance.
Ingredients
22bunches asparagus, tender parts, chopped into 1-inch pieces
1tbsp1extra-virgin olive oil
1tbsp1fresh lemon juice
½½garlic clove, grated
½tsp½sea salt
Freshly ground black pepper
1cup1frozen peas, thawed
Avocado Dressing
⅓cup⅓crumbled feta
33radishes, thinly sliced
¼cup¼pine nuts
Mint or basil leaves, for garnish
Directions
Bring a large pot of salted water to a boil and set a bowl of ice water nearby. Drop the asparagus into the boiling water and blanch for about 1 minute, until tender but still bright green. Transfer to the ice water for 1 minute, then drain. Transfer the asparagus to a kitchen towel to dry and wipe out the bowl.
At the bottom of the bowl, combine the olive oil, lemon juice, garlic, salt, and pepper. Add the asparagus and peas and toss until coated. Transfer to a platter, drizzle with some of the avocado dressing, top with feta, radishes, pine nuts, and mint or basil.
A great way to use asparagus is in a tasty salad. This recipe uses sweet peas, punchy radishes, bright asparagus, earthy pine nuts, salty feta cheese, and a creamy avocado dressing.
Garlic, mint, basil and fresh lemon juice are used to flavor the ingredients and create a vibrant, zingy flavor.
This salad is the perfect recipe to celebrate the arrival and spring and the switch from winter comfort meals to lighter dishes.
There are lots of different flavors and textures that come together to create an exciting meal.
Easy Vegan Asparagus Recipes
Asparagus is one of the most popular vegetables in the spring and summer. Its versatility makes it an ideal addition to many different dishes. Whether you’re making stir fry or a creamy vegan soup, there’s an asparagus recipe for you.
Asparagus is also delicious in a pasta dish. Try this lemon asparagus pasta with white bean sauce. It’s dairy-free, gluten-free, and easy to make.
If you’re in the mood for a quick lunch, you can also make this savoury frittata. It’s like scrambled eggs on toast, and you can use any veggies you have on hand.
A great way to incorporate asparagus into your dinner is with a grilled wrap. You can use gluten-free tortillas, or just customize your ingredients to suit your needs. Pair this with vegan ketchup or hot sauce.
Another way to enjoy asparagus is to create a pie. This is a great option for Easter or a picnic. You can make it ahead of time and stick it in the oven fifteen minutes before your meal. You can serve it with an olive oil vinaigrette or with a simple leafy green salad.
A delicious risotto made with asparagus is perfect for any occasion. It’s a light dish that can be enjoyed by the entire family. It’s creamy and cheesy, and it’s made with Italian herbs, including basil, oregano, and parsley.
This is a great gluten-free meal that you can serve to your family. It’s packed with flavor and takes less than 30 minutes to prepare. We hope you enjoy these vegan asparagus recipes.
Summary
There are so many different ways to cook asparagus and incorporate it into your meals.
It is best to make these recipes when asparagus is in season as it will be so much more flavorsome and the texture will be better.
These dishes will inspire you to find even more inventive ways to use asparagus.
Hi, my name is Clara Howie and I have been a vegan since I was 22 years old. Now, ten years later, I’d like to think that I’ve learned a few things about this way of life!
I can’t lie, when I first began my vegan journey, the majority of my diet did consist of just vegetables and fruit with the occasional piece of tofu thrown in.
I got back on my feet, though, and I vowed to never make that same mistake again! I spent my free time learning about how to nourish my body properly without the use of meat and animal products. It actually turned out to be pretty easy!
Now I am healthier than ever and working alongside a nutritionist to ensure that I don’t slip up again.
That’s what this website is all about! Helping more people turn to the vegan lifestyle in a healthy and happy manner. I’ve got recipes, advice, tricks, tips, and more coming your way, so don’t miss it!
