Spring is finally here, and with it comes the arrival of fresh asparagus. This delicious and nutritious vegetable is a staple of many springtime meals, and can be prepared in a variety of ways to suit any taste or dietary preference. As vegans, we know that finding tasty and satisfying recipes that just happen to be plant-based can be a challenge. That’s why we’re excited to share our collection of 20 delicious vegan asparagus recipes with you! From classic roasted asparagus to creamy soups and hearty stir-fries, there’s something for everyone in this roundup. Whether you’re a seasoned vegan or just starting out on your plant-based journey, these recipes are sure to inspire and delight.
Garlic Roasted Vegan Asparagus
Elevate your asparagus game with this simple yet flavorful recipe that brings out the natural sweetness of the vegetable while adding a punch of garlic goodness. Perfect for a quick weeknight dinner or a special occasion, this roasted asparagus is sure to please.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper, to taste
– Optional: 1/4 cup vegan grated Parmesan cheese (such as nutritional yeast)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Line a baking sheet with parchment paper.
3. Toss asparagus with garlic, olive oil, salt, and pepper until evenly coated.
4. Spread asparagus in a single layer on the prepared baking sheet.
5. Roast for 12-15 minutes or until tender and slightly caramelized.
6. If using vegan Parmesan cheese, sprinkle over asparagus during the last minute of roasting.
Cooking Time: 12-15 minutes
Creamy Vegan Asparagus Soup
Start your meal with a refreshing and creamy asparagus soup that’s perfect for any occasion.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1 cup non-dairy milk (almond or soy work well)
– 1 tablespoon lemon juice
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic; cook until softened, about 5 minutes.
2. Add the asparagus and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until the asparagus is tender.
3. Use an immersion blender (or transfer the soup to a blender in batches) to puree the soup until smooth.
4. Stir in the non-dairy milk, lemon juice, and thyme. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 30-40 minutes
Lemon Herb Grilled Asparagus
This recipe brings together the bright flavors of lemon and herbs to elevate a simple grilled asparagus dish. Perfect for a quick weeknight dinner or as a side dish for your next gathering.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes for some heat
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, garlic, lemon juice, and parsley.
3. Place asparagus in a single layer on the grill. Brush with the herb mixture.
4. Cook for 8-10 minutes or until tender, flipping halfway through.
5. Season with salt, pepper, and red pepper flakes (if using).
6. Serve hot and enjoy!
Cooking Time: 8-10 minutes
Vegan Asparagus and Mushroom Risotto
Vegan Asparagus and Mushroom Risotto: A creamy and flavorful Italian-inspired dish that’s perfect for a special occasion or a cozy night in.
Ingredients:
– 1 cup Arborio rice
– 4 cups vegetable broth, warmed
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 8 oz mixed mushrooms (such as cremini, shiitake, and button), sliced
– 1 pound fresh asparagus, trimmed
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Nutritional yeast (optional, for cheesy flavor)
Instructions:
1. Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
2. Add the minced garlic and cook for an additional minute, until fragrant.
3. Add the Arborio rice and cook for 1-2 minutes, stirring constantly, until the rice is coated in oil and slightly toasted.
4. Add the warmed broth, 1/2 cup at a time, stirring continuously and allowing each portion to absorb before adding the next.
5. After 20-25 minutes of cooking, stir in the sliced mushrooms and cook for an additional 3-4 minutes, until tender.
6. Stir in the asparagus and thyme. Cook for an additional 2-3 minutes, until the asparagus is tender.
7. Season with salt and pepper to taste. If desired, add nutritional yeast for a cheesy flavor.
Cooking Time: 25-30 minutes
Crispy Baked Asparagus Fries
Transform asparagus into a tasty and crispy “fry” that’s perfect for snacking or as a side dish.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 teaspoon garlic powder
Instructions:
1. Preheat oven to 425°F (220°C).
2. Line a baking sheet with parchment paper.
3. In a bowl, toss asparagus with olive oil, salt, black pepper, and garlic powder until evenly coated.
4. Arrange asparagus in a single layer on the prepared baking sheet.
5. Bake for 15-20 minutes or until tender and crispy, flipping halfway through.
Cooking Time: 15-20 minutes
Enjoy your delicious and healthy Crispy Baked Asparagus Fries!
Vegan Asparagus and Pea Pasta
Celebrate the flavors of spring with this vibrant and nutritious vegan pasta dish, featuring tender asparagus and sweet peas.
Ingredients:
– 8 oz. vegan spaghetti (such as brown rice or quinoa-based)
– 1 lb. fresh asparagus, trimmed
– 1 cup frozen peas
– 2 cloves garlic, minced
– 1/4 cup olive oil
– 2 tbsp lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook spaghetti according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, heat olive oil over medium-high heat. Add asparagus and cook for 3-4 minutes or until tender.
3. Add peas, garlic, and lemon juice to the skillet. Cook for an additional 2 minutes, stirring frequently.
4. Combine cooked spaghetti, asparagus-pea mixture, and reserved pasta water in a large serving bowl. Toss to coat.
5. Season with salt and pepper to taste. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Spicy Sautéed Asparagus with Chili Flakes
Elevate your springtime veggies with a burst of flavor and heat! This simple recipe adds a kick to the classic asparagus sauté.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 1/4 teaspoon chili flakes
– Salt and pepper, to taste
– Optional: 1-2 cloves garlic, minced (for added depth)
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the asparagus and cook for 3-4 minutes, or until tender but still crisp.
3. Sprinkle chili flakes and season with salt and pepper to taste.
4. If using garlic, add it during the last minute of cooking.
5. Serve immediately, garnished with lemon wedges if desired.
Cooking Time: 10-12 minutes
Vegan Asparagus and Avocado Salad
A refreshing springtime salad that combines the natural sweetness of asparagus with the creaminess of avocado, all wrapped up in a light and tangy dressing.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 2 ripe avocados, diced
– 1/4 cup olive oil
– 2 tablespoons lemon juice
– 1 tablespoon apple cider vinegar
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2. Toss asparagus with olive oil, salt, and pepper on the prepared baking sheet. Roast for 12-15 minutes or until tender.
3. In a large bowl, combine roasted asparagus, diced avocado, lemon juice, apple cider vinegar, Dijon mustard, salt, and pepper. Toss to combine.
4. Garnish with chopped parsley if desired. Serve immediately.
Cooking Time: 25-30 minutes
One-Pan Asparagus and Chickpea Stir-Fry
This quick and flavorful stir-fry brings together the natural sweetness of asparagus, the nutty taste of chickpeas, and a hint of Asian-inspired spices. Perfect for a weeknight dinner or a healthy lunch.
Ingredients:
– 1 lb fresh asparagus, trimmed
– 1 can chickpeas (14 oz), drained and rinsed
– 2 tablespoons vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– 1/2 teaspoon grated ginger
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the onion and cook, stirring occasionally, until softened, about 3-4 minutes.
3. Add the garlic, asparagus, chickpeas, soy sauce, and ginger. Stir-fry for 5-6 minutes, or until the asparagus is tender-crisp.
4. Season with salt and pepper to taste.
5. Garnish with cilantro leaves, if desired.
6. Serve hot over rice, noodles, or enjoy on its own.
Cooking Time: 15-20 minutes
Vegan Asparagus and Cashew Stir-Fry
A flavorful and nutritious vegan stir-fry that combines the sweetness of asparagus with the creaminess of cashews, all in one delicious dish.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 1/2 cup cashews, soaked overnight and drained
– 2 tablespoons olive oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce (or tamari)
– Salt and pepper to taste
– Freshly squeezed lemon juice (optional)
Instructions:
1. In a large skillet or wok, heat the olive oil over medium-high heat.
2. Add the onion and cook for 2-3 minutes, until translucent.
3. Add the garlic and cook for an additional minute, until fragrant.
4. Add the asparagus and cook for 5-7 minutes, until tender but still crisp.
5. In a blender or food processor, combine the cashews, soy sauce (or tamari), salt, and pepper. Blend until smooth and creamy.
6. Pour the cashew mixture over the asparagus and stir-fry everything together for about 2 minutes, until well combined.
7. Serve hot, garnished with freshly squeezed lemon juice if desired.
Cooking Time: Approximately 15-20 minutes
Roasted Asparagus with Tahini Drizzle
Elevate your asparagus game with this simple yet impressive recipe, combining the natural sweetness of roasted asparagus with the creamy richness of tahini drizzle.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup tahini
– 2 tablespoons lemon juice
– 1 tablespoon water
Instructions:
1. Preheat oven to 425°F (220°C).
2. Line a baking sheet with parchment paper. Arrange asparagus in a single layer, drizzle with olive oil, and season with salt and pepper.
3. Roast for 12-15 minutes or until tender and slightly caramelized.
4. Meanwhile, whisk together tahini, lemon juice, and water in a small bowl until smooth.
5. Remove asparagus from oven and drizzle with the tahini mixture while still warm.
6. Serve immediately, garnished with chopped parsley or scallions if desired.
Cooking Time: 12-15 minutes
Vegan Asparagus and Potato Frittata
Start your day with a flavorful and filling vegan frittata packed with tender asparagus, creamy potatoes, and a hint of lemon. This recipe is perfect for brunch or a quick dinner.
Ingredients:
– 1 cup firm tofu, crumbled
– 2 medium potatoes, peeled and diced
– 1 bunch fresh asparagus, trimmed
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon lemon juice
– Salt and pepper to taste
– Fresh parsley or thyme for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together tofu, potatoes, asparagus, olive oil, onion, garlic, lemon juice, salt, and pepper.
3. Pour the mixture into a greased 9-inch (23cm) non-stick skillet or cast-iron pan.
4. Bake for 35-40 minutes, or until the frittata is set and golden brown on top.
5. Let it cool slightly before slicing and serving.
Cooking Time: 35-40 minutes
Grilled Asparagus with Vegan Pesto
Elevate your asparagus game with this easy and flavorful recipe. This vegan take on classic pesto adds a creamy and herby twist to grilled asparagus.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 1/2 cup vegan pesto (homemade or store-bought)
– 2 tablespoons olive oil
– Salt and pepper, to taste
Instructions:
1. Preheat your grill to medium-high heat.
2. Brush the asparagus with olive oil and season with salt and pepper.
3. Grill the asparagus for 4-5 minutes per side, or until tender and slightly charred.
4. In a small bowl, mix together the vegan pesto and a pinch of salt and pepper.
5. Once the asparagus is cooked, brush it with the vegan pesto mixture.
6. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Vegan Asparagus and White Bean Stew
A flavorful and nutritious vegan stew that combines the sweetness of asparagus with the creaminess of cannellini beans, all in a rich vegetable broth. Perfect for a cozy evening meal or a light lunch.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 1 (15 oz) can cannellini beans, drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the asparagus, cannellini beans, vegetable broth, and thyme to the pot.
5. Bring the stew to a simmer, then reduce the heat to low and let cook for 20-25 minutes or until the asparagus is tender.
6. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Stuffed Avocado with Asparagus and Quinoa
A refreshing twist on traditional guacamole, this recipe combines the creamy richness of avocado with the earthy flavor of asparagus and the nutty goodness of quinoa.
Ingredients:
– 4 ripe avocados
– 1 cup cooked quinoa
– 1/2 cup blanched asparagus, chopped
– 1/4 cup freshly squeezed lime juice
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 tablespoon olive oil
– 1 clove garlic, minced (optional)
Instructions:
1. Cut the avocados in half and remove the pit.
2. In a bowl, mix together cooked quinoa, chopped asparagus, lime juice, salt, and black pepper until well combined.
3. Stuff each avocado half with the quinoa-asparagus mixture, mounding it slightly.
4. Drizzle the tops with olive oil and sprinkle with minced garlic (if using).
5. Serve immediately, garnished with additional asparagus if desired.
Cooking Time: 15 minutes
Vegan Asparagus and Lentil Curry
This flavorful and nutritious curry is a perfect blend of Indian spices, tender asparagus, and hearty lentils. Serve over fluffy basmati rice or with naan bread for a satisfying meal.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 pound fresh asparagus, trimmed
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. In a medium saucepan, combine lentils and water or broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
2. In a large skillet, heat olive oil over medium-high heat. Add onion and cook until translucent, about 3-4 minutes.
3. Add garlic, asparagus, cumin, curry powder, and turmeric to the skillet. Cook for an additional 5 minutes or until asparagus is tender.
4. Stir cooked lentils into the skillet with the asparagus mixture. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 35-40 minutes
Balsamic Glazed Roasted Asparagus
Elevate your asparagus game with this sweet and tangy recipe, perfect for springtime gatherings.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 2 tablespoons balsamic glaze (or reduced balsamic vinegar)
– Salt and pepper to taste
– Optional: 1/4 cup shaved Parmesan cheese
Instructions:
1. Preheat oven to 425°F (220°C).
2. Line a baking sheet with parchment paper.
3. Toss asparagus with olive oil, salt, and pepper until evenly coated.
4. Spread asparagus in a single layer on the prepared baking sheet.
5. Roast for 12-15 minutes or until tender and slightly caramelized.
6. Drizzle balsamic glaze over the asparagus during the last 2 minutes of roasting.
7. Sprinkle with Parmesan cheese, if using.
8. Serve hot and enjoy!
Cooking Time: 12-15 minutes
Vegan Asparagus and Tofu Scramble
Vegan Asparagus and Tofu Scramble Recipe
Start your day with a protein-packed breakfast that’s as vibrant as it is delicious! This vegan asparagus and tofu scramble is a game-changer for busy mornings.
Ingredients:
– 1 block of extra-firm tofu, drained and crumbled
– 2 cups of fresh asparagus spears, trimmed
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 4 eggs (or egg substitute), beaten
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Toss the asparagus spears with olive oil, salt, and pepper on the prepared baking sheet.
4. Roast in the preheated oven for 12-15 minutes or until tender.
5. In a large skillet, heat a small amount of oil over medium-high heat.
6. Add the diced onion and cook until translucent, about 3-4 minutes.
7. Add the minced garlic and cook for an additional minute.
8. Crumbling the tofu into small pieces, add it to the skillet with oregano, salt, and pepper.
9. Toss everything together and cook for about 5 minutes or until the tofu is golden brown.
Cooking Time: 25-30 minutes
Asparagus and Spinach Vegan Quiche
This quiche is a perfect blend of flavors and textures, featuring tender asparagus and spinach wrapped in a flaky vegan crust. It’s an ideal brunch or dinner option for any occasion.
Ingredients:
– 1 pie crust (homemade or store-bought)
– 2 cups fresh asparagus spears, trimmed
– 1 cup fresh spinach leaves, chopped
– 1/2 cup tofu, drained and crumbled
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– 1/4 cup vegan cream or soy milk
Instructions:
1. Preheat oven to 375°F (190°C).
2. Roll out the pie crust and place it in a 9-inch tart pan.
3. In a large skillet, sauté asparagus, onion, and garlic until tender. Add spinach, thyme, salt, and pepper; cook until wilted.
4. Arrange the cooked vegetables in the pie crust.
5. Top with tofu, olive oil, and vegan cream or soy milk.
6. Bake for 35-40 minutes or until the filling is set and the crust golden brown.
Cooking Time: 35-40 minutes
Vegan Asparagus and Coconut Milk Soup
A refreshing and creamy soup that’s perfect for a light lunch or dinner. This recipe combines the natural sweetness of asparagus with the richness of coconut milk, making it a delightful treat for vegans.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 can (14 oz) full-fat coconut milk
– 4 cups vegetable broth
– 1 teaspoon lemon juice
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the asparagus and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for 10-12 minutes or until the asparagus is tender.
5. Stir in the coconut milk, lemon juice, salt, and pepper.
6. Simmer for an additional 2-3 minutes or until heated through.
Cooking Time: 20-25 minutes
Summary
Get ready to celebrate spring with these 20 delicious vegan asparagus recipes! From savory dishes like Garlic Roasted Vegan Asparagus and Vegan Asparagus and Mushroom Risotto, to refreshing salads like Vegan Asparagus and Avocado Salad and satisfying soups like Creamy Vegan Asparagus Soup, there’s something for everyone. And don’t forget the indulgent treats, such as Crispy Baked Asparagus Fries and Stuffed Avocado with Asparagus and Quinoa. Treat your taste buds to a springtime feast without compromising on veganism!