Asparagus is an excellent ingredient to build a dish around. It is packed full of nutrients like vitamins, calcium, protein, folate, potassium, iron, and fiber.
It is available all year round but will be more flavorsome if you use it in Spring when it is in season. It has a bright, fresh and delicate taste.
If you are looking for some inspiration for vegan asparagus dishes then you are in the right place. We have put together this list of 15 delicious vegan asparagus recipes that you will love.
Whether you want a main meal, a side dish or an appetizer, there is something for everyone on this list.
Keep reading to plan out your next asparagus vegan meal.
1. Vegan Cream Of Asparagus Soup
This cream of asparagus soup is incredibly creamy but doesn’t contain any dairy products.
The boiled potatoes create a creamy texture and flavor and also help to add a savory flavor without overpowering the delicate asparagus.
It’s a perfect springtime recipe that has a fresh yet indulgent flavor. The asparagus is cooked with onions, garlic, potatoes, vegetable broth, and lemon juice.
2. Vegan Asparagus Quiche
How do you make quiche without using eggs? You make a mixture of silken tofu, plant milk, and chia or flax seeds that sets into a consistency very similar to a traditional quiche.
The yellow color comes from nutritional yeast and turmeric which also have the benefit of being good for your digestive system.
This recipe is also gluten free so it caters for multiple dietary requirements. The ‘pastry’ is made with quinoa and flax or chia seed ‘egg’.
3. Asparagus Hummus
This hummus recipe is similar to a traditional hummus with chickpeas, garlic, tahini, lemon, olive oil and salt. The asparagus is blanched to soften it without cooking out the flavor and nutrients.
The ingredients are blended together to make a smooth paste. You can garnish the hummus with toasted pine nuts and olive oil for presentation, and for extra flavor.
The nutty taste really complements the asparagus. This hummus has a lovely pale green color.
4. Spring Vegan Frittata
This frittata is made in a similar way to the filling for the asparagus quiche. Silken tofu is used to create that smooth, set consistency of an egg frittata.
It is blended with water and nutritional yeast. You can add whatever filling you want to your tofu mixture, but spring asparagus.
The vegetable filling is cooked in vegetable broth to create a savory flavor.
Plenty of garlic is used along with sun dried tomatoes and artichoke hearts. These ingredients complement the bright, fresh asparagus.
5. Perfect Roasted Asparagus
When you roast asparagus it really brings out the flavor of the vegetable. It will have a stronger flavor than when you boil or steam it.
It will also have a crispier texture. It makes a delicious appetizer, or a wonderful side dish.
You can check whether the asparagus is cooked by pricking it with a fork- the asparagus should be tender enough to easily go into the asparagus.
The asparagus is flavored with fresh lemon, parmesan cheese, fresh mint, fresh parsley, and some red pepper flakes.
Alternatively, you could flavor the asparagus with toasted almonds or a balsamic reduction.
6. Vegan Grilled Asparagus Eggy Toast
This vegan breakfast is low in fat and high in protein. It only takes 13 minutes to make, so you can make yourself a delicious breakfast even if you are in a hurry.
Instead of eggs, a chickpea flour mix with nutritional yeast, black salt, garlic powder and water. The asparagus is placed on the bread uncooked and then placed under the grill for about 8 minutes.
7. Vegan Asparagus Risotto With Mushrooms
Risotto is often packed with dairy products like butter, cheese and cream. This risotto is vegan friendly but still has a very creamy consistency and flavor.
The flavors are simple but effective – onions, garlic, mushrooms, and asparagus. White wine is added for a bit of indulgence and vegetable broth for a savory flavor.
The starch from the arborio rice is what creates the creamy texture, but you need to be patient while you are cooking to create this consistency.
Finally, spinach, lemon juice and nutritional yeast are added towards the end of the cooking process.
8. Vegan Asparagus Spirals
This is a really simple recipe, but it makes the perfect appetizer or can be included on a buffet.
All you need is vegan puff pastry, 20 to 30 spears of asparagus, soy milk, and some salt and pepper to taste.
The spirals bake in the oven for about 20 minutes, and can be served immediately. This is a lovely finger food recipe to make for a party.
9. Grilled Asparagus Wrap
This is a really easy and healthy lunch to make and it comes together in just a few minutes. The wrap is filled with grilled asparagus, crunchy cabbage, spicy hummus, and olive oil.
You can grill the asparagus to make it as tender or as crunchy as you like it. You can even follow the recipe to make your own hummus with jalapenos, or you can use a store bought one.
If you want to make this recipe gluten free, just switch the flour tortilla for a corn tortilla.
10. Asparagus With Vegan Hollandaise
Traditional hollandaise sauce is made with egg yolks, so how do you make vegan hollandaise? You use steamed silken tofu instead!
You don’t have to worry about the sauce curdling, so it is arguably easier than making traditional hollandaise sauce.
The sauce is flavored with cayenne pepper, turmeric, lemon juice and nutritional yeast. This dish makes a wonderful starter.
11. Asparagus, Green Garlic & Pea Tendrils
This dish really makes the most ingredients that are in season during springtime. You can substitute green garlic for regular garlic if you cannot get hold of green garlic.
You can also substitute the pea tendrils for spinach or other leafy greens. You can serve this dish as a side dish to a soup or a salad.
Not only is this recipe vegan, it’s also gluten free, low fat, sugar free and soy free. It only takes 15 minutes to make so you can pull it off even if you are in a rush.
12. Charred Asparagus With Mango Tomato Salsa
Charring asparagus makes it tender without making it too soft. It also brings out the flavor of the asparagus. The mango and tomato salsa is refreshing and zingy with lemon juice to lift the flavor.
This dish makes a lovely appetizer or side dish for a BBQ or a garden party, and is the taste of summer. It only takes 18 minutes to cook and will serve 4 people.
Along with cherry tomatoes and cubed mango, the salsa also contains radishes, cilantro, chives, and lemon juice.The asparagus is cooked in a skillet with coconut oil.
13. Vegan White Bean & Lemon Asparagus Pasta
This gluten free, vegan friendly pasta dish is high in protein and packed with flavor. It is deliciously creamy without containing any dairy products.
It only takes 20 minutes to make and is something that the whole family can enjoy.
A lot of vegan creamy pasta sauce recipes use cashew nuts, but this one uses white beans and olive oil to create that creamy flavor and silky texture.
You can choose whichever vegan milk you prefer, but almond milk works best with the other ingredients.
14. Asparagus Zucchini Soup
This delicious recipe is vegan friendly, paleo friendly, gluten free, nut free, refined sugar free, soy free, and free from oil.
This makes it ideal for people who have various dietary requirements. It has a vibrant color and a bright, fresh flavor.
The base of the soup is a vegetable broth which has a savory taste. You will need a blender to make sure that your soup is perfectly smooth.
15. Italian Asparagus Gnocchi
This is a very affordable meal if you are on a budget. It’s also healthy and nourishing, and will leave you feeling satisfied.
To make this recipe, all you need is chickpeas, gnocchi, asparagus, frozen peas, spinach, oil and seasoning. Included in the seasoning is garlic, salt and Italian herbs.
It only takes 20 minutes to make and is super delicious. The soft gnocchi contrasts well with the crunch of the asparagus.
There are lots of different ways that you can cook asparagus – roasting, grilling, charring, boiling, steaming – and all of them are super tasty.
Whether you are looking for a soup, a quiche, a pasta dish, or a simple plate of perfectly cooked asparagus, you will be able to find something on this list to tickle your fancy.
These dishes can be made for simple weeknight dinners, fancy dinner parties, buffets, BBQs or garden parties.
Remember to snap off the woody ends of the asparagus before you cook it. Try to cook asparagus when it is in season to get the best flavor.
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