Vegan Asparagus Casserole

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Vegan Asparagus Casserole

Vegan asparagus casserole is an excellent vegan dinner night idea that can be served as a family meal or party food. 

 

One of the reasons I love to have this dish is because the asparagus is extremely healthy, and when they are baked with cheese sauce, it makes it rich and luxurious. Easy to prepare, and the simplicity of this comfortable dish is very impressive.  

 

A perfect side dish that needs only a little olive oil and seasonings and some cheese sauce on top. Try out this amazing dish on your dinner table today! 

Also check out, Cauliflower Casserole, Gluten-Free Broccoli Cheese Casserole, and Healthy Squash Casserole

basket with asparagus

Asparagus Health Benefits

 

Asparagus is a member of the lily family, and it is officially known as Asparagus Officinalis. It is a very popular vegetable with many colors, including white, green, and purple. They are used in many dishes worldwide, including pasta, frittatas, and stir-fries. 

 

Even though asparagus have low calories, it still has many important vitamins, antioxidants, and minerals. Which makes them contain many important health benefits for us. Here are some must-know health benefits of asparagus. Read More.

 

Asparagus Can Help with Weight Loss

 

Asparagus has lots of fiber, and fiber is well known to increase the feeling of fullness. Fiber takes longer to digest, and they keep us feeling full in between meals. Because of the fullness caused by fiber, we can easily lose weight or manage our weight better.

 

They Can Prevent UTIs

 

Asparagus has many amino acids, asparagine, which is a natural diuretic. This is important to flush excess fluid and salt from our bodies. In that case, it also can assist our urinary tract from any bad bacteria, thus preventing any possible UTIs,

 

They Are Full of Antioxidants

 

The purple variant of asparagus is full of anthocyanins, which gives it many antioxidant effects to fight free radicals. Whenever you are cooking asparagus, just make sure not to undercook or overcook it, or else it will lose its nutritional benefits. 

 

Asparagus is a Good Source of Vitamin E

 

Asparagus is full of vitamin E, and they are very important for us as they can strengthen our immune system and save our cells from any bad effects of free radicals. 

 

They Can Help Improve Your Libido

 

Men can get a huge boost in their libido duration by consuming asparagus. Asparagus is like a natural aphrodisiac, and it can boost the feeling of arousal because of its present vitamin B6 and folate. 

 

They Are Rich in Folic Acid

 

Four pieces of asparagus contain 22% folic acid of daily recommended. Folic acid is very important for pregnant women, as it can protect against any neural tube defect.  

 

A Good Source of Vitamin K 

 

Just like any other green and leaf-type vegetables, asparagus has a good amount of vitamin K in it. Vitamin K is very important for coagulation which can stop bleeding after anybody cuts. 

washing asparagus spears

How to Store Asparagus?

 

Refrigerator

 

You can store the asparagus in the refrigerator for up to 3 to 4 days. The best way to keep them is to ensure that the ends are wet while the top part is dry. 

 

To store them, start trimming them ½” from the end of the stalks and keep them in the mason jar with 1 inch of cold water. Cover the asparagus in a plastic bag, or you can wrap the fresh cut ends with a wet paper towel, keep them in a plastic bag, and store them in the crisper of the refrigerator. 

 

Freezer

 

To freeze the asparagus, cut out the white ends, wash them, and cut them into 1-inch pieces. Before you freeze the asparagus, you might need to blanch them, which helps to keep the color and texture. 

 

To blanch them, get 4 cups of water to boil and add asparagus. Boil for at least 2 to 4 minutes and immediately transfer them in iced water to stop them from cooking further. 

 

Pat them dry, place them in a single layer on a baking sheet, and place them in the freezer. When they are completely frozen, transfer them to a ziplock or sealed bag. It will keep them fresh for about two months.  See How To Freeze Asparagus

sauteed asparagus in a large skillet

 

Ingredients

 

  • Asparagus
  • Olive oil
  • Garlic
  • All-Purpose Seasoning

For The Cashew Cheese Sauce

 

  • Cashews
  • Water
  • Coconut milk
  • Red bell pepper
  • Nutritional yeast flakes
  • Onion, chopped
  • Garlic
  • Salt

Scroll Down For The Full Ingredient List 

cooked asparagus in casserole pan

Instructions 

 

  • Preheat the oven to 400 degrees Fahrenheit.
  • Prepare a casserole pan, sprayed or brushed with oil.
  • Heat oil in a large skillet over medium-high heat. Add the garlic,  asparagus spears, adobo seasoning; cover and cook for 3 minutes, stirring occasionally.
  • Transfer asparagus to the prepared casserole pan in a single layer
  • Meanwhile, wash and drain cashews, and add to a high-speed blender. Add water, coconut milk, red bell pepper, nutritional yeast flakes, onion, garlic, and salt. Process until smooth and creamy.
  • Pour vegan cheese sauce over the asparagus and bake for 30-40 minutes or until the top is golden.

How to Store Casserole?

 

  • In an airtight container, store the casserole in the refrigerator for up to 4 days. 
  • You can freeze the leftover casserole in the airtight container for at least three months. Let them thaw overnight in the refrigerator before you are ready to reheat them. 
  • To reheat them, keep them in a baking dish and start heating them at 350 degrees F. 

 

Tips to Make a Proper Casserole

 

  • Cut the ingredients evenly so that they can be cooked perfectly. The smaller the veggies, the better they cook, so use a chopping knife and cutting board. 
  • Frozen veggies can cause a soggy and soupy mess to your casserole. You can use fresh herbs but remember to squeeze out excess water. 
  • Fresh herbs can lose flavors when they are exposed for a long time. That’s why you can use dried herbs that can be baked for a longer time and resist heat. 
  • Avoid multiple pan problems and use a flameproof or ovenproof casserole pan.
  • If you want to enjoy a crispy top layer, you
  •  can cook the casserole uncovered. You can also use the casserole after it is fully cooked, remove the cover and add toppings but don’t add toppings too soon or it will leave them soggy.    

Additional Recipe Tips

 

  • The asparagus tips don’t need to be too thick or thin so go for something middle. In that way, you can ensure that they are perfectly cooked and crunchy. Very thin asparagus can be too tender, and very thick asparagus can be difficult to eat, so be careful. 
  • This dish is best to enjoy straight out of the oven and fresh. 

Other Asparagus Recipes

  1. Air Fryer Asparagus
  2. Roasted Asparagus And Potatoes
  3. Easy Roasted Asparagus
  4. Oven Roasted Asparagus And Tomatoes
  5. 20 Minutes Pasta With Asparagus
vegan asparagus casserole in a white pan

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Nutrition

(Per serving)
  • Energy: 192 kcal / 803 kJ
  • Fat: 14.4 g
  • Protein: 6.9 g
  • Carbs: 12.9 g

Cook Time

  • Preparation: 10 min
  • Cooking: 40 min
  • Ready in: 50 min
  • For: 6 Servings

Ingredients

Vegan Cheese Sauce

Instructions

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Prepare a casserole pan, sprayed or brushed with oil. Set aside.
  3. Heat oil in a large skillet over medium-high heat. Add the garlic, asparagus spears, and Adobo seasoning; cover and cook for 3 minutes, stirring occasionally.
  4. Transfer asparagus to the prepared casserole pan in a single layer
  5. Meanwhile, wash and drain cashews, and add to a high-speed blender. Add water, coconut milk, red bell pepper, nutritional yeast flakes, onion, garlic, and salt. Process until smooth and creamy.
  6. Pour vegan cheese sauce over the asparagus and bake for 30-40 minutes or until the top is golden.
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.

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1 Comment
  1. Boniface
    December 26, 2021

    thank you for showing The Health benefits of asparagus it’s excellent