Healthy.
Easy.
DELICIOUS.
These were the three words that tumbled out of my mouth after eating a full bowl of this creamy vegan asparagus pasta recipe and I cannot WAIT for you to try it!! The best part, though, is that this pasta recipe is so versatile–you can sub in and switch the components to tailor this to your taste and nutritional preferences. Taking advantage of probably my favorite spring vegetable–asparagus–this asparagus pasta recipe is a great recipe to include in your catalogue for those long days when you want something to come together quickly and with minimal effort. It’s perfect for a quick weeknight meal and just as good the next day.
So, whether you’re making this for dinner tonight or meal prepping for the next few days, let’s get into it!
Disclaimer: Some of the links in this post may be affiliate links for products I use and love. If you make a purchase after clicking one of those links, I may earn a small affiliate commission, perhaps enough to buy some extra gochujang or gochugaru 🙂
Health Benefits of Asparagus.
I know what you’re thinking–why asparagus? Well, why not?
Did you know that asparagus is one of the only foods in the world that actually makes you smell different after you eat it? Actually, you probably did already know that…
Here are some other fun factoids about asparagus:
- Asparagus has lots of inulin, a type of prebiotic fiber that cultivates the good bacteria in your gut. We all know that a happy gut = a happy and longer life!
- Asparagus is chalk full of vitamins A, C, E, K, and folate. I didn’t know this! Folate is super important for DNA repair and also fertility health!
- Asparagus is a naturally occurring diuretic. That means it helps to detox your body from excess salt and fluid. This is great news for people with high blood pressure or those that hate bloating as much as I do!
- Asparagus also contains glutathione, an antioxidant that combats inflammation.
How to Pick Out The Best Asparagus.
Since asparagus is the star of the show in this creamy asparagus pasta recipe, let’s make sure you’re picking out the good stuff. Can you use frozen asparagus for this recipe? Yes. But if you can get your hands on fresh asparagus in season (March through June), all the better. Here are some tips on picking up the best asparagus for this simple pasta dish:
1. Keep an eye out for FIRM, STRAIGHT stalks.
Give the asparagus a “bend test.” If your asparagus spear bends too easily or appears limp and wrinkled, this bunch of asparagus is not for you.
2. The tips are the tell…
The tips of your asparagus spears (sometimes referred to as “crowns”) should be closely clustered, like a stiff, new paintbrush. If they are mushy, slimy, or contain flowers, drop ’em.
3. Color is key!
If you see any hints of yellow in your asparagus, you know they’re past their prime. Good asparagus should be a bright green, with possibly hints of purple.
4. Thick or thin?
The size of your asparagus is not an indication of freshness or flavor. It’s simply a matter of taste. You’ll be chopping up the asparagus for this quick weeknight dinner, so I would say it matters even less in this one.
5. In the ends…
Take a quick peek at the bottom of your asparagus. If they are dry and splintering, you’ll end up having to lop off half your asparagus spear to avoid an excessively woody taste.
Key Ingredients and Notes on Substitutions for Asparagus Pasta Recipe.
I love pasta recipes because they’re usually really easy to make (like my Gochujang Vodka Pasta!). This asparagus pasta recipe comes together in under 30 minutes because there aren’t a lot of ingredients. However, there are plenty of substitution possibilities, so let’s discuss each of the key ingredients to this creamy pasta recipe in turn:
Asparagus.
I used two full bunches of fresh asparagus for this recipe. In terms of size, they were average–they weren’t pencil thin asparagus, but they also weren’t the size of batons. They were about the width of an index finger. As I said above, you can use frozen asparagus for this asparagus pasta recipe. Of all the things in this recipe, asparagus is the only thing I’m not going to say you can substitute. You simply cannot sub in a different veggie for this asparagus pasta recipe and still call it an asparagus pasta recipe!
However, if you’re ok with eating a non-asparagus pasta recipe, I will say this recipe would work great with zucchini, broccoli, squash, or plenty of other spring veggies!
Pasta.
For this asparagus pasta recipe, I used cavatappi. But only because that was what I had lying around the house. You can use spaghetti, linguine, macaroni, rigatoni, penne, orecchiette… You get my drift. Any pasta shape will work well with this asparagus pasta recipe. That said, I do like to fork this pasta, more than I like to slurp it, only because it’s a bit more awkward to slurp asparagus LOL. But that’s just a matter of personal consumption preferences!
Spring Peas.
I really wanted this asparagus pasta recipe to feel like spring in my mouth and to me, nothing signals the onset of spring more than English peas. These are the kind you have to cut out of their pods. I saw a great big bag of them at my local farmers market so I jumped at them. In this case, feel free to use frozen in lieu of fresh, as fresh good peas are harder to find than asparagus. Moreover, fresh English peas can be a pain in the butt to shell, so feel free to substitute:
- Sugar snap peas (chopped)
- Snow peas (chopped)
- Edamame (shelled)
- Green beans (chopped)
Shallots & Garlic.
Believe it or not, shallots and garlic are pretty important for this asparagus pasta recipe. Because there are so few ingredients for creating the creamy sauce for this pasta, you really taste the sweetness of the shallots and the umami of the garlic. That sweetness helps to bring out the tender flavors of your asparagus and peas. If you need to substitute, go with a sweeter onion variety, if you can. While you can go with red onion (if that’s all you’ve got on hand), it’ll be a much bolder flavor that might crowd out some of the others.
Dairy-free Plain Yogurt.
The base to the creamy sauce for this asparagus pasta recipe is my new favorite ingredient these days–vegan yogurt. The tang and creamy texture of good dairy-free yogurt provide the perfect backdrop for this cream sauce. Plus, it’s far less calorically dense than heavy cream. But, if you don’t have access to a good, plain vegan yogurt, here are some substitution ideas:
- Vegan sour cream
- Vegan cream cheese
- Hummus
- Vegan pesto
Vegan Parmesan.
The vegan parmesan cheese in this asparagus pasta recipe is necessary for that sharp, saltiness that will help accentuate the green flavors from the asparagus and peas. My favorite vegan parmesan is Violife. If you don’t have access to a brick of vegan parmesan, you can grate whatever vegan cheese you have on hand. If you don’t like vegan cheese, you can also substitute nutritional yeast.
Vegan Butter.
I use vegan butter for this asparagus pasta recipe, only because the fat from the vegan butter helps with creating a thicker, richer, creamier sauce. But if you don’t have or like vegan butter, you can absolutely substitute with extra virgin olive oil.
Garnish.
I garnished my asparagus pasta with fresh parsley, cracked black pepper, and a drizzle of chili oil. You can garnish with all or none of these. You can also give it a good squeeze of fresh lemon juice, a bit of lemon zest, or a drizzle of extra virgin olive oil. Again, this recipe is infinitely versatile, so use your imagination!
Step-by-Step Instructions for Making Asparagus Pasta Recipe.
Step 1.
In a large pot of salted water, cook pasta al dente according to package directions. While your pasta is cooking, prep your asparagus by trimming the ends and chopping the spears up into 1/2-inch long pieces.
Step 2.
Add butter to a large skillet over medium-high heat. When it’s pretty much fully melted, add shallots, asparagus, peas, and salt. Sauté until the veggies turn bright green and tender (about 6 to 7 minutes). Add minced garlic and sauté until fragrant (about 1 minute). Remove from heat.
Step 3.
Empty the cooked asparagus mixture into a very large bowl, making sure to scrape up any bits stuck to the pan. To the same bowl, add vegan yogurt and vegan parmesan. Using a slotted spoon, add the hot pasta directly out of the pasta water into the bowl. Mix the ingredients vigorously until well-combined. If the pasta mixture is too dry, add cooked pasta water, 2 tablespoons at a time, and mix until you achieve a creamy texture. Garnish with fresh parsley, cracked black pepper, and chili oil.
Frequently Asked Questions.
Can I make this asparagus pasta recipe gluten free?
Yes! The only ingredient that contains gluten is the pasta. Simply swap in your favorite gluten-free pasta, and you’re good!
Can I use frozen asparagus and peas for this recipe?
Absolutely. You can swap in frozen asparagus and frozen peas for this asparagus pasta recipe.
What’s a good substitute for vegan yogurt?
Vegan sour cream, vegan cream cheese, and hummus are all great substitutes for vegan yogurt in this asparagus pasta recipe.
How can I add more protein to this asparagus pasta recipe?
To add more protein to this asparagus pasta recipe, swap out the spring peas for cooked edamame or chickpeas!
How can I store the leftovers?
Place any leftovers in an airtight container. Store in the refrigerator for up to 5 days. To reheat, simply microwave.
Want More Pasta Recipes?
I got you. Check out the following:
5
Spaghetti Aglio e Olio.
A simple but satisfying pasta dish with only a handful of ingredients!
6
Creamy Vegan Mac ‘n Cheese Casserole.
The creamiest most delicious mac ‘n cheese of your life!!
7
Vegan Gochujang Vodka Pasta
A spicy and delicious vegan vodka pasta recipe that’s too easy to make!
8
Creamy Broccoli Gnocchi
A delicious and hearty gnocchi recipe with tons of flavor and fiber!
Recipe Card.
Creamy Asparagus Pasta
A creamy, spring pasta that comes together in 30 minutes!
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In a large pot of salted water, cook pasta al dente according to package directions. While your pasta is cooking, prep your asparagus by trimming the ends and chopping the spears up into 1/2-inch long pieces.
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Add butter to a large skillet over medium-high heat. When it’s pretty much fully melted, add shallots, asparagus, peas, and salt. Sauté until the veggies turn bright green and tender (about 6 to 7 minutes). Add minced garlic and sauté until fragrant (about 1 minute). Remove from heat.
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Empty the cooked asparagus mixture into a very large bowl, making sure to scrape up any bits stuck to the pan. To the same bowl, add vegan yogurt and vegan parmesan. Using a slotted spoon, add the hot pasta directly out of the pasta water into the bowl. Mix the ingredients vigorously until well-combined. If the pasta mixture is too dry, add cooked pasta water, 2 tablespoons at a time, and mix until you achieve a creamy texture. Garnish with fresh parsley, cracked black pepper, and chili oil.
Calories: 335kcalCarbohydrates: 54gProtein: 14gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 0.02gSodium: 477mgPotassium: 518mgFiber: 6gSugar: 6gVitamin A: 1528IUVitamin C: 16mgCalcium: 75mgIron: 5mg
Note: Nutritional information is provided for your convenience. It should only be considered an estimate that can vary greatly depending on a multitude of factors (e.g. additions, subtractions, amount and type of oil used, etc.)
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