• Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar
  • Skip to footer

FatFree Vegan Kitchen

Simply delicious oil-free vegan recipes

  • Recipe Index
    • Recipes by Category
    • Recipes by Tag
    • Recipe Box
  • About Me
    • Press
  • NewsBites
  • Shop!
  • Website

Vegan Asparagus and Mushroom Pasta

April 29, 2020 By Susan Voisin 20 Comments
Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. Privacy Policy.

Jump to Recipe Pin Recipe Share on Facebook

Vegan Asparagus Mushroom Pasta

Sautéed asparagus, mushrooms, and garlic combine with pasta and a light fat-free sauce in this delicious plant-based meal. Optional soy curls or chickpeas add heartiness, making this Asparagus Mushroom Pasta a very filling vegan main dish.

It’s amazing the things you can learn when you’re forced to order your groceries online, especially when you branch out and try different stores than you usually use. For instance, I haven’t been able to find whole wheat rotini or macaroni in months at our usual stores. There’s been plenty of penne and spaghetti and even bow tie pasta, but spirals and mac have been impossible to find.

But then “all of this” happened, and when Kroger started running out of a lot of the groceries I was ordering, I decided to give Walmart a try–and behold, all the whole wheat pasta I could want was suddenly available. It was a carb-lovers dream!

Vegan Asparagus and Mushroom Pasta

Other aspects of online ordering haven’t been as wonderful, especially the gamble you take when you allow someone else to choose your fruits and vegetables, Mostly I’ve been lucky, but once I received a package of raspberries that looked like they’d had a nasty encounter with a potato masher. Another time, we received 12 bananas instead of the 6 we ordered (yay, banana bread!)

This last grocery order brought me beautiful, crisp asparagus spears–the biggest I’ve ever seen at about 3/4-inch wide. Normally I try to select smaller asparagus, but I’m not complaining. Size really doesn’t matter when the asparagus is going into one of my family’s favorite pasta dishes.

I’ve been making variations of this asparagus mushroom pasta for ages, and I now have it perfected, with lots of fresh garlic and plenty of basil. The light sauce is just perfect for carrying the flavor without being heavy or obvious. To make it a heartier main dish, I add soy curls that have been rehydrated in “no chicken” bouillon, though feel free to add chickpeas or green peas to your asparagus pasta.

Vegan Asparagus and Mushroom Pasta

More Plant-Based Asparagus Recipes

While asparagus is plentiful, try some of my favorite recipes that use it:

  • Roasted Asparagus Salad with Chickpeas and Potatoes
  • Asparagus Pesto Pasta Salad
  • Asparagus and Mushroom Quiche with a Brown Rice Crust
5 from 12 votes
Print Pin SaveSaved! Add to Recipe BoxGo to Recipe Box

Asparagus and Mushroom Pasta

Nut Free
Sugar Free
Sautéed asparagus, mushrooms, and garlic combine with pasta and a light sauce in this low-fat plant-based meal. Optional ingredients add heartiness and protein. Feel free to use your choice of pasta, including gluten-free. (I used whole wheat spirals.)
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 4
Author Susan Voisin

Ingredients

  • 8 ounces pasta rotini preferred
  • 1 1/2 pounds asparagus
  • 8 ounces baby bella or regular mushrooms sliced
  • 4 cloves garlic pressed or minced
  • 1 teaspoon vegetable bouillon (Better Than Bouillon No-Chicken preferred)
  • 2 teaspoons dried basil
  • 1 to 2 tablespoons nutritional yeast
  • 1/2 teaspoon garlic powder
  • 1 pinch red pepper flakes
  • 1/2 cup soymilk or other unsweetened plant milk
  • 2 teaspoons cornstarch (or potato starch or arrowroot)

Optional

  • 1 cup soy curls (dry)
  • 1 teaspoon vegetable bouillon (or 1 bouillon cube)
Prevent your screen from going dark

Instructions

  • Boil the pasta in plenty of salted water according to package instructions. Just before it's done, scoop out and reserve 1 1/2 cup of the pasta water. Drain pasta and return to pan.
  • While the pasta is cooking, prepare the asparagus by snapping off the ends: Hold the bottom of the spear in one hand and grasp it with the other hand about 2 inches away. Bend the spear and allow it to break. Discard the ends, and then cut the asparagus into pieces about 1 1/2-inch long.
  • Heat a large covered skillet or Dutch oven over medium heat. Add the asparagus and cook for a minute or two. Add 1/4 cup water and quickly cover. Allow the asparagus to steam for 2 minutes. Uncover and add the mushrooms. Add a splash of water if it seems dry and cover. Cook for about 2 minutes or until mushrooms exude their juices. (If it seems too dry, add a splash of water.) Uncover, add the garlic, and cook for a minute or two.
  • Add the vegetables to the pasta and combine well. Keep warm on the lowest heat setting.
  • Put 1 cup of the pasta water into a small saucepan. Place it over medium high heat and add the bouillion, basil, nutritional yeast, garlic powder, and red pepper. As it comes to a boil, whisk together the plant milk and starch in a small bowl and add it to the saucepan. Cook, stirring, until it boils and thickens slightly. Pour it over the pasta and vegetables, and stir to coat. If it seems dry, add a little of the remaining pasta water.
  • Check the seasonings and add salt and black pepper to taste.

Optional Soy Curls

  • Place soy curls and bouillon in a small saucepan and cover with water just until they begin to float. Bring to a boil and simmer until soy curls are tender, about 5 minutes. Drain well and press excess water out of soy curls. Add to the pasta just before serving.

Notes

Options:
  • Instead of soy curls, add 1 cup cooked chickpeas or frozen (thawed) green peas.
  • Toss a few leaves of fresh basil into pasta just before serving.
  • Sprinkle with Almond Parmesan just before serving.
Nutrition Facts box does not include soy curls or other optional ingredients. One serving including soy curls contains 319 calories, 3g fat, 58g carbohydrates, 6g fiber, 20g protein, 348mg sodium. All nutritional calculations use Better Than Bouillon No-Chicken Broth; other bouillon may contain more or less sodium.
Note: This recipe is 1 point on WW Purple plan without soy curls and 2 points with soy curls. The points will be higher on other plans.
Nutrition Facts
Asparagus and Mushroom Pasta
Amount Per Serving (1 serving)
Calories 282 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 0g0%
Cholesterol 0mg0%
Sodium 185mg8%
Carbohydrates 56g19%
Fiber 5g21%
Sugar 4g4%
Protein 17g34%
* Percent Daily Values are based on a 2000 calorie diet.

Nutritional info is approximate.

Course Main Course
Cuisine Italian, Vegan
Keyword low-fat pasta, oil-free pasta
Have you made this recipe?Mention @SusanFFVK and tag #fatfreevegankitchen in your photos on Instagram.
Share on Facebook Pin This Recipe Share by Email

Please Pin and share:

Vegan Asparagus and Mushroom Pasta: Sautéed asparagus, mushrooms, and garlic combine with pasta and a light fat-free sauce in this delicious plant-based meal. Optional soy curls or chickpeas add heartiness, making this a very filling vegan main dish.

I hope you enjoy the pasta. Stay well!

Filed Under: Family Favorites, Main Dishes Tagged With: Asparagus, Gluten-free, Nut-Free, Pasta, Sugar-free, Weight Watchers Points

Get NewsBites!

Sign up for our newsletter to receive new recipes & tips by email!

Privacy Policy
Previous Post: « MamaSezz Plant-Based Meals: A Review
Next Post: Ridiculously Easy Vegetable Fried Rice »

Reader Interactions

Comments

  1. Maria Maggi

    April 30, 2020 at 11:16 am

    Hi Susan, this looks and sounds delicious, and reminds me that asparagus season is upon us, or will be soon if its in your neighborhood. Boy, do I feel ya about shopping online. It’s definitely an adjustment and sort of like well, let’s see what they did and didn’t have this time. . .but now I might think to look for asparagus! xoxo

    Reply
  2. Cory

    April 30, 2020 at 12:07 pm

    Sounds great. I can,t wait to try your recipe.

    Reply
  3. Nikki

    April 30, 2020 at 6:43 pm

    I made this tonight, I didn’t have any asparagus but I added brussel sprouts, rapini, sun dried tomaotes, and onion to the recipe. My husband loved it.

    Reply
  4. Dawn

    May 3, 2020 at 7:20 am

    Easy to make and great flavor. Thumbs up!

    Reply
  5. Susan Wright

    May 3, 2020 at 1:26 pm

    it looks good too and we are both home and not working and I am cooking too but we are healthy

    Reply
  6. Susan Dreier

    May 3, 2020 at 5:46 pm

    This is incredible. Very easy. Husband loved it. I did put in more nutritional yeast because I like it. Your recipes are always soooooo good.

    Reply
  7. Heidi

    May 7, 2020 at 11:13 pm

    What veggies are in my fridge? Asparagus and mushrooms!
    (Hmm, this or the quiche ….? Tomorrow may tell!)

    Reply
  8. Jill

    May 22, 2020 at 2:19 pm

    I can’t wait to make this. I finally went to senior hour at Safeway and it was like “pre-COVID” shopping. They literally had everything I wanted, plus they were doing the “health pack” — a roll of paper towels, a 4-pack of Safeway TP, and a bottle of hand sanitizer for 10$. And just for fun, I got the campanelle pasta. 🙂

    Reply
  9. Tracie

    May 23, 2020 at 7:18 pm

    I made this as written (no soy curls or other options) and it was DELICIOUS!! I will definitely make again. Next time I might try broccoli if fresh asparagus is hard to find. This is definitely going in my regular rotation. Thanks!

    Reply
  10. Rosanna

    May 25, 2020 at 2:18 am

    My friend took me here, then I found a reallyyy delicious mixture between asparagus and mushroom. Me and my husband are vegans. I cooked this dish following your recipe yesterday, and my husband called me the best cook in the world, lol. Thank you so muchhh!

    Reply
  11. Cassie Stout

    May 26, 2020 at 7:02 pm

    Made this tonight! I substituted fresh broccoli and peas, as we didn’t have asparagus. Used baby Bella mushrooms as called for. It was excellent! The sauce is so light and flavorful.

    Reply
  12. Stacey

    May 28, 2020 at 12:07 am

    This is amazing! I love both asparagus and mushroom. I can’t wait to make this dish tonight, looks so yummyy!

    Reply
  13. francesca

    August 7, 2020 at 1:26 am

    This looks positively delicious! Pinning to make later ♥

    Reply
  14. Kim Norbert, MS, RDN

    August 18, 2020 at 7:51 am

    Hi Susan,
    As a registered dietitian who recommends your site for delicious vegan, plant-based recipes I truly appreciate that your recipes have the nutritional breakdown for a serving size. I work with many individuals including those who struggle with diabetes or with chronic kidney disease and knowing the number of carbohydrates, sodium and potassium for each dish is important. Now that the FDA requires mg of potassium to be included on nutrition labels, I was wondering if you have considered including that in your nutritional breakdown? It would be extremely helpful information for my clients who have chronic kidney disease. I just love recommending your website. It has such delicious, wonderful, healthful recipes!

    Reply
  15. Jill

    August 25, 2020 at 1:04 am

    I’ve made this about ten times since COVID started, always with different veggies, and it comes out so great each time. No asparagus here right now, but will probably make this for lunch tomorrow with matchstick carrots, mushrooms, and the last 7 snow peas in the fridge. LOL. peas. Thanks for such a great simple recipe. Stay safe! 😷

    Reply
  16. holly green

    August 30, 2020 at 4:23 pm

    I made this recipe to take for my lunch this week and and I caught my non-vegan boyfriend eating it right out of the skillet! It delicious. Thank you for your great recipes, they’ve made transitioning to a whole foods plant based diet much easier.

    Reply
  17. Will

    October 15, 2020 at 4:56 pm

    Nice recipe but the bouillon contains a lot of oil. Is there an oil free version you can use instead?

    Reply
    • Susan Voisin

      October 15, 2020 at 5:05 pm

      Really, you can use any kind you like or even use one you make yourself with nutritional yeast and spices.

      Reply
  18. Candace

    November 30, 2020 at 10:45 am

    I have just recently found your site and tried this recipe yesterday. It is delicious. My husband loved it and had a second helping. I made it just as written, with just a little less garlic. I can’t wait to try this with other vegetables. Thanks for sharing. I have been looking around your recipe list to see what I will make next.
    I found your site thru Shane and Simple.

    Reply
  19. wonderfulcook.com

    January 5, 2023 at 1:31 am

    I made this pasta for dinner last night. Absolutely delicious! My family loved it.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Welcome to My Kitchen!

Susan VoisinI'm Susan Voisin, and I love creating delicious whole foods plant-based dishes with no added oil. Be sure to follow me on Facebook and Instagram.
  • Bloglovin
  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter

Find It Fast

  • Instant Pot Recipes
  • Ridiculously Easy Recipes
  • Weight Watchers Recipes
  • Recipes by Tag (ingredient, gluten-free, etc.)
  • Complete Recipe Index

Find a Recipe

Allergens

All of my recipes are vegan, dairy-free, and fish free. To find recipes free of other allergens, click on an icon below.

Gluten FreeNut FreeSugar FreeSoy Free

Footer

Fall Favorites

Pasta Fagioli with Cranberry Beans and Kale

Pasta Fagioli with Cranberry Beans and Kale

Vegan Pumpkin Bread Pudding

Vegan Pumpkin Bread Pudding

Spaghetti Squash Pesto Lasagna

Spaghetti Squash Pesto Lasagna

Lentil Soup with Coriander and Cumin from FatFree Vegan Kitchen

Lentil Soup with Coriander and Cumin

See More Fall Favorites

  • Bloglovin
  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter
  • YouTube

Photos, original recipes, and text © Susan Voisin. All rights reserved. Do not republish content without permission.

Nutritional information is approximate and is not guaranteed to be 100% accurate. This site has no affiliation with Weight Watchers™️ and cannot guarantee accuracy of Points™️.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Copyright © 2023 · Susan Voisin · Privacy Policy· Log in