Asparagus Sauce Recipe - Vegetarian Recipe with Olive Oil and Fresh Vegetables

Asparagus Sauce

Asparagus Sauce Recipe - Vegetarian Recipe with Olive Oil and Fresh Vegetables
Preparation time: 15 minutes | Cooking time: 15 minutes | Servings: 4 | Vegetarian diet


Asparagus Sauce
Asparagus Sauce

Asparagus sauce is a vibrant, flavorful condiment that can elevate simple dishes to gourmet levels. This recipe focuses on creating a smooth, creamy sauce that harnesses the fresh, green taste of asparagus, complemented by the subtle aromatics of garlic, onion, and ginger. Perfect for spring and summer meals, this sauce is versatile and can be used over pasta, grilled meats, or as a dip for crusty bread.


The use of asparagus in cooking dates back to ancient times, with the Greeks and Romans enjoying this vegetable for its taste and supposed medicinal properties. However, the concept of turning asparagus into a sauce is a more modern culinary innovation. This recipe draws inspiration from traditional French and Italian sauces, where vegetables are often pureed into smooth, rich sauces to accompany meats and starches. Over time, asparagus sauce has evolved into a lighter, more health-conscious option, reflecting contemporary dietary preferences.


How to prepare

  1. Heat a medium saucepan over medium-high heat and add the olive oil to lightly coat the bottom of the pan.
  2. Stir in the onion, garlic, asparagus, and ginger and cook until the onion has softened, about 5 minutes.
  3. Pour in the stock and simmer for 3 minutes. (Do not overcook the asparagus; you want it to be bright green.)
  4. Add the spinach and simmer for 2 minutes.
  5. Carefully ladle the asparagus mixture into a blender and process until smooth.
  6. Strain the blended mixture through a colander lined with cheesecloth or through a fine mesh sieve.
  7. Pour the strained mixture back into the saucepan and bring to a low boil.
  8. Mix in the cornstarch mixture and cook, stirring constantly, until the sauce thickens and coats the back of a spoon, about 5 minutes.
  9. Season with salt, pepper, and nutmeg.
  10. Use the sauce immediately, or cool quickly by setting it in a bowl of ice and water.
  11. Store in an airtight container for up to one week in the refrigerator or freeze for about one month.


  • For a creamier sauce, add a splash of coconut milk or cream. For a zesty twist, incorporate lemon zest or juice. To make it spicy, add a pinch of red pepper flakes during cooking.

Cooking Tips & Tricks

For the best flavor, choose fresh, bright green asparagus stalks that are firm to the touch. Using fresh ginger and garlic will also significantly enhance the sauce's aroma and taste. When blending the cooked asparagus mixture, ensure it's smooth to achieve a creamy texture. If the sauce is too thick, you can adjust the consistency by adding a little more vegetable stock until you reach the desired thickness.

Serving Suggestions

This asparagus sauce pairs beautifully with grilled chicken, roasted fish, or over a bed of freshly cooked pasta. It can also be used as a base for vegetable soups or as a unique pizza sauce for a green pizza.

Cooking Techniques

The key technique in this recipe is simmering the vegetables just enough to soften them without losing their vibrant color and nutrients. Blending and straining the mixture ensures a smooth, velvety texture.

Ingredient Substitutions

If asparagus is not in season, green peas or broccoli can be used as substitutes. Leeks can replace onions for a milder flavor, and powdered ginger can be used instead of fresh if necessary.

Make Ahead Tips

This sauce can be made ahead and stored in an airtight container in the refrigerator for up to one week or frozen for about one month. To use, gently reheat on the stove, adding a little vegetable stock if the sauce has thickened too much during storage.

Presentation Ideas

Serve the sauce in a beautiful gravy boat or drizzle it artistically over dishes. Garnish with fresh asparagus tips or a sprinkle of finely chopped herbs for a touch of elegance.

Pairing Recommendations

This sauce pairs well with dry white wines such as Sauvignon Blanc or Pinot Grigio, which complement its fresh, green flavors. For non-alcoholic options, consider a crisp, chilled cucumber water or a lemon-infused sparkling water.

Storage and Reheating Instructions

Store the sauce in an airtight container in the refrigerator for up to one week or freeze for about one month. To reheat, thaw overnight in the refrigerator if frozen, then warm gently on the stove over low heat, stirring frequently. Avoid boiling to preserve the sauce's color and nutrients.

Nutrition Information

Calories per serving

Each serving of asparagus sauce contains approximately 50 calories, making it a light addition to meals without significantly increasing the overall calorie count.


This asparagus sauce is relatively low in carbohydrates, with the primary sources being the onions and asparagus. One serving of the sauce contains approximately 8 grams of carbohydrates, making it a suitable option for those monitoring their carb intake.


The sauce is low in fats, with only a half teaspoon of extra-virgin olive oil used in the recipe. The total fat content per serving is about 1 gram, most of which is unsaturated fat from the olive oil, contributing to heart health.


Asparagus sauce is not a significant source of protein, containing less than 2 grams per serving. For a balanced meal, consider serving this sauce with a protein-rich dish.

Vitamins and minerals

Asparagus is a nutritional powerhouse, providing an excellent source of vitamins A, C, E, K, and B6, as well as folate, iron, copper, calcium, protein, and fiber. This sauce is particularly rich in Vitamin K, essential for blood clotting and bone health, and folate, which is crucial for cell growth and metabolism.


This recipe is free from common allergens such as nuts, dairy, soy, and gluten, making it suitable for individuals with food sensitivities or allergies.


Overall, asparagus sauce is a healthy, low-calorie option rich in vitamins and minerals. It's low in carbohydrates, fats, and proteins but high in dietary fiber and essential nutrients, making it a nutritious choice for various diets.


This asparagus sauce recipe is a testament to the versatility and nutritional benefits of asparagus. Low in calories but rich in essential vitamins and minerals, it's a delicious way to add a touch of gourmet to everyday meals. Whether served with pasta, meat, or used as a base for other dishes, this sauce is sure to impress with its bright color, creamy texture, and depth of flavor.

How did I get this recipe?

The moment I found this recipe is one that will always be special to me. It was a sunny afternoon, and I was rummaging through an old recipe box that had been passed down to me from my own grandmother. As I sifted through the faded index cards and yellowed clippings, I stumbled upon a handwritten note tucked in between two recipe cards.

The note was written in a delicate script, and it described a recipe for asparagus sauce that had been passed down through generations in my family. I was immediately intrigued, as I had never heard of such a dish before. Asparagus was a vegetable that I loved, but I had always prepared it in the traditional way - steamed or roasted with a bit of butter and salt.

I decided to give the recipe a try, and I gathered all the ingredients I would need - fresh asparagus, butter, flour, milk, and a few other seasonings. As I began to cook, the kitchen filled with the delicious aroma of sautéed asparagus and butter. I could already tell that this dish was going to be something special.

As I stirred the sauce, I thought back to all the meals I had shared with my grandmother over the years. She was a wonderful cook, and she had taught me so much about food and family. I remembered the way she would always add a pinch of this or a dash of that, and how she could turn a simple dish into something truly extraordinary.

I thought about all the times we had spent together in the kitchen, laughing and talking as we cooked. I remembered the way she would always let me taste-test everything, even when I was just a little girl. She had a way of making cooking feel like a special bond between us, a way of passing down her love for food and family through every dish we made together.

As the sauce began to thicken, I added a bit of salt and pepper, tasting and adjusting until it was just right. I poured the sauce over a steaming pile of fresh asparagus and took a bite. The flavors exploded in my mouth - creamy and rich, with just a hint of tanginess from the asparagus. It was like nothing I had ever tasted before.

I knew that this recipe was something truly special, a hidden gem that had been waiting for me to discover it. I felt a surge of gratitude for my grandmother and all the knowledge she had passed down to me over the years. This recipe was not just a dish to me - it was a link to my past, a connection to all the generations of women who had come before me.

I made a mental note to write down the recipe and add it to my own collection, so that someday I could pass it down to my own grandchildren. I knew that this dish would become a staple in our family, a reminder of the love and tradition that had been passed down through the generations.

As I sat down to enjoy my meal, I couldn't help but smile. The moment I found this recipe would always hold a special place in my heart, a moment of discovery and connection that would stay with me for the rest of my life. And as I savored each bite of asparagus sauce, I knew that my grandmother was smiling down on me, proud to see her legacy living on in every delicious bite.


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