Spring brings with it so many positives. There’s the warmer weather, the longer days, and the blooming flowers, for example. But there’s also the arrival of fresh, delicious new produce. In spring, many vegetables start to peek through the soil, but one of the best is, arguably, asparagus. The green, pointy, crunchy vegetable is tasty and versatile—it can be added to a variety of dishes, from quiche to panzanella (as you’ll see in our recipe list below!), and it’s also packed with nutrition. Here’s more about the benefits of loading your plate with asparagus this spring.

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What are the benefits of eating asparagus?

The first indicator that asparagus is packed with goodness is its color. Most green vegetables are rich in nutrients, and asparagus is no different. The spear-like plant contains vitamin C, fiber, vitamin A, folate, potassium, phosphorus, and vitamin E, but it’s a particularly good source of vitamin K. The latter is important for blood clotting and bone health.

Asparagus is also a good source of antioxidants, which are plant compounds that help to tackle harmful free radical damage in the body. Over time, this stress and damage can increase the risk of diseases, like heart disease and cancer. Because of its fiber content, asparagus is also beneficial to digestive health. Fiber helps to promote regular bowel movements, prevent constipation, and support a healthy balance of gut bacteria.

RELATED: 7 Seasonal Recipes and Veggie Recommendations to Try This Spring

What is the best way to cook asparagus?

Asparagus is incredibly versatile; the best way to cook it entirely depends on your individual preference. One of the easiest ways to get the best out of asparagus is to roast it in the oven until it’s tender, but you can also grill it, which will add a nice smoky flavor to the spears.

You can also steam, sauté, or blanch asparagus. Blanching involves briefly cooking the vegetable in boiling water, before quickly moving them to ice water to stop the cooking process. Blanching helps to retain the bright green color and crisp texture of the asparagus.

7 vegan recipes with asparagus

Not sure which is the best cooking method for you? Below, we’ve listed some of our favorite asparagus recipes—all vegan, of course—to help you out.

RELATED: The Best Food for Spring? Pasta, Of Course

VegNews.AsparagusQuicheLinda Soper-Kolton and Sara Boan

1 Fluffy Vegan Sausage Quiche With Spinach and Asparagus

Vegan quiche might sound like an oxymoron, but it’s actually easy to pull together a delicious, fluffy version of this breakfast pie without eggs. Instead, just use a combination of tofu and cashews, as this recipe from the Compassionate Cuisine cookbook demonstrates. The filling is a delicious, nutritious combination of spinach and sautéed asparagus.
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VegNews.AsparagusCheeseStrawsJamie Orlando Smith

2 Cheesy Vegan Asparagus Straws in Puff Pastry

Asparagus doesn’t have to be limited to the side of the plate—when wrapped in puff pastry, this vegetable can be the star of the show. This dish from the Dirty Vegan: Another Bite cookbook walks you through how to make deliciously cheesy and crispy asparagus straws that even the little ones will love.
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VegNews.AsparagusLeekMinestroneLauren Kretzer

3 Vegan Asparagus Leek Minestrone Soup

When you’re in the mood for a hearty, warming, nourishing lunch, check out this recipe from blogger Lauren Kretzer. Garlic, asparagus, kale, leeks, and red pepper flakes come together to create a flavorful, slightly spicy, soup that is sure to become a new favorite. For a little bit of extra cheesy goodness, add some vegan parmesan into the mix.
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VegNews.LemonyVegPastaJackie Sobon

4 Vegan Lemony Spring Pasta

This pasta dish is the ultimate Springtime recipe. It’s loaded with seasonal goodness, including asparagus (of course), which is fried alongside mushrooms and garlic for added flavor. Peppery arugula and fresh lemon juice take this recipe to the next level.
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5 Roasted Asparagus with Vegan Hazelnut Picada

Roasted asparagus is delicious, but when paired with a Spanish-style vegan hazelnut picada crumble, the vegetable’s potential really shines. Enjoy it with baked tofu and mashed potatoes for a hearty, flavor-packed dinner.
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VegNews.SpringVegetablePanzanellaJackie Sobon

6 Vegan Spring Vegetable Panzanella

One of the best ways to celebrate Spring is, arguably, by whipping up a big panzenella salad. This version of the Italian dish, which comes from the Vegan Buddha Bowls cookbook, is packed with fresh, nutritious ingredients, including asparagus, sweet peas, arugula, spinach, and sugar snaps.
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VegNews.Picatta.HannahKaminskyHannah Kaminsky

7 Sheet Pan Vegan Tempeh Piccata

Forget chicken, this easy tempeh piccata is bursting with flavor and plant-based goodness. The stars of the show include the lemon-caper sauce, and, of course, the asparagus on the side, which is cooked alongside the tempeh on a sheet pan until fork-tender.
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