Pasta with Asparagus and Creamy Mushroom Sauce


This Pasta with Asparagus and Creamy Mushroom Sauce recipe is a quick and easy meal that can be made in the length of time it takes to prepare your pasta.

Just blend the Creamy Mushroom Sauce in a Vitamix in a matter of minutes and saute the asparagus while the pasta is boiling.

Then all you have to do is toss everything together and dinner is ready!

This is also a recipe I created for The Recipe Redux’s “The Trend Is To Blend” sponsored promotion with The Mushroom Council under the “meatless” category using fresh cultivated mushrooms.

There’s also some great ideas of how to “blend” mushrooms in with other meat dishes (if you didn’t need a vegan/meatless recipe) and information of how to enter the “Swap It or Top It” contest on The Mushroom Council’s Facebook page.

Traditional creamy mushroom sauces usually contain butter, heavy cream and cheese.

This version is vegan, gluten-free, dairy-free and made with clean, healthy ingredients.

Want more healthy meal and entree recipes?  Check out Clean Eating Zucchini Boats with Creamy Garlic Sauce, Spaghetti Squash with Creamy Lemon Garlic Sauce, Vegan Stuffed Pepper Soup or my Clean Eating eCookbook with an entire chapter of 20 healthy, clean eating meal and entree recipes you will love!



Feel Good About What You Eat | The Healthy Family and Home


5 Fast Facts About Mushrooms:*

  • excellent source of potassium
  • rich source of riboflavin, niacin and selenium
  • supports a healthy immune system
  • provides anti-inflammatory benefits
  • natural source of vitamin D

5 Fast Facts About Asparagus:*

  • high in antioxidants
  • contains anti-inflammatory and anti-oxidant properties
  • excellent source of folate at 66% RDA
  • excellent source of vitamin K at 114% RDA
  • excellent source of vitamin C at 30% RDA

5 Fast Facts About Cashews:*

  • packed with dietary fiber
  • rich in “heart friendly” mono-saturated fatty acids
  • rich source of minerals
  • high in magnesium and copper
  • excellent source of antioxidants

5 Fast Facts About Extra-Virgin Olive Oil:*

  • lowers blood cholesterol levels
  • rich in anti-oxidants
  • improves bone mineralization and calcification
  • excellent protection from heart attack and stroke
  • contains anti-inflammatory benefits

5 Fast Facts About Garlic:*

  • regulates blood sugar levels
  • lowers high blood pressure
  • contains anti-bacterial and analgesic properties
  • anti-viral
  • helps to lower cholesterol levels

5 Fast Facts About Shallots:*

  • 1 cup contains 24% DV of iron
  • good source of fiber
  • 1 cup contains 11% potassium
  • contains more antioxidants than onions
  • contains 10% DV of folate

5 Fast Facts About Rosemary:*

  • can help improve memory
  • contains anti-microbial properties to help fight infections
  • good source of dietary fiber
  • rich in B vitamins
  • excellent source of vitamin A

5 Fast Facts About Himalayan Pink Salt:*

  • contains 84 minerals
  • unrefined, unprocessed, raw
  • promotes stable pH balance in cells
  • controls water levels in the body
  • aids digestion and facilitates better nutrient absorption


*These statements have not been evaluated by Food and Drug Administration.  This information is not intended to diagnose, treat, cure or prevent any disease.







Tip #1:  You can use either cremini mushrooms or white button mushrooms for the sauce.

Tip #2:  I used a 1 pound/16 ounce pack of “spaghetti” pasta, but you can use your favorite pasta variety (gluten-free, if needed).

Tip #3:  This recipe will make approximately 4 – 6 servings.


Pasta with Asparagus and Creamy Mushroom Sauce (Vegan, Gluten-Free, Dairy-Free) The Healthy Family and Home


  • 1lb cooked organic pasta (16 ounces, gluten-free, if necessary)

For the asparagus

  • 12 stalks organic asparagus (diced)
  • 2 teaspoons organic extra-virgin olive oil
  • 2 cloves organic garlic (freshly crushed)
  • 1 - 2 pinch Himalayan pink salt

For the sauce

  • 4 cups organic cremini mushrooms (or white button mushrooms)
  • 1 1/2 cup organic cashews
  • 1 1/2 cup water (purified / filtered)
  • 4 cloves organic garlic (freshly crushed)
  • 2 tablespoons organic shallots (diced)
  • 1 1/2 teaspoon organic dried rosemary
  • 1 tablespoon organic extra-virgin olive oil
  • 1 teaspoon Himalayan pink salt


Prepare the pasta
Step 1 Prepare the pasta according to the package directions. Set aside.
Prepare the asparagus
Step 2 In a skillet, add all the ingredients for the asparagus (diced asparagus, olive oil, garlic, Himalayan pink salt) and saute on high heat for 2 - 3 minutes. Set aside.
Prepare the sauce
Step 3 Add all the ingredients for the mushroom sauce to a Vitamix and blend until creamy and smooth.

Adjust seasonings, if needed.
Step 4 In a large mixing bowl, add the cooked pasta, diced/sauteed asparagus and mushroom sauce together and gently toss until it is well combined.

Best when served immediately.



This recipe will make approximately 4 - 6 servings.



Creative Commons License
The recipe and photographs for "Pasta with Asparagus and Creamy Mushroom Sauce" by The Healthy Family and Home are licensed under a Creative Commons Attribution-NonCommercial 4.0 International License and cannot be changed without my written permission.


Clean Eating eCookbook | The Healthy Family and Home

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    • Karielyn says

      Hi there Peter! The only other thing I could think that might work would be coconut milk (canned, full-fat) which is what I also use when I want to make something with a creamy texture (and milk/cream replacement).

      Thanks so much for your question and for stopping by 😉

  1. April says

    Made this today and served it with lots of veggies (broccoli, cauliflower and carrots). It was delicious! Thanks for the recipe! (:

    • Karielyn says

      Hi there April! I’m so glad to hear you enjoyed it and I love the combination of veggies you used…the more the better!

      Thanks for trying out the recipe and for taking the time to let me know you like it 😉

    • Karielyn says

      Hi there Rachel! The only thing I’d be worried about is the cashews in the mushroom sauce. If you have a high-powered blender (other than a Vitamix) that could process the cashews into a creamy texture, it would work.

      The only other thing I could think of would be to soak the cashews for maybe 1/2 an hour to soften them and you could ~try~ to process them in a food processor. It may not have as creamy and smooth texture as with a Vitamix but it just might work if you don’t mind a little difference in the texture. The taste should be the same though.

      Thanks for the question and I hope that works out and you are able to make it because it is really good 😉

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