Gluten-free, Vegan Asparagus Mushroom Lunch Bowl

Posted by on Apr 6, 2018 in Main Dishes, Spring | 4 comments

… Want Something Sexy and Vibrant? I Think So!!

Sexy Asparagus Mushroom Lunch Bowl by

This is such a simple recipe to prepare, yet extremely satisfying in flavors and nutrition. The asparagus and mushrooms are cooked together in one pan so clean up is easy. You’ll use a high heat on the stove to quick-sear and obtain a beautiful golden color, then finish the cooking process off in a flash-steam with a splash of white wine. This step is optional but highly recommended. I love how it adds a flavor complexity without much work or cooking time. Likewise, the hemp seeds aren’t required in this dish, they simply add a mild nuttiness and some protein, keeping it meatless and making this ideal for vegans and vegetarians. I only added the hemp seeds as a dusting in the photos, but added more before serving. Don’t be afraid to adjust the quantity to your preference. It has no bearing on the outcome of the cooking process.

This is a perfect lunch bowl or light dinner for individuals who don’t like to cook or who don’t like to fuss much in the kitchen. Only 2 main ingredients and a little oil, all other condiments and seasonings are optional. One pan, fast cleanup. It’s naturally free of the top eight allergens: gluten, dairy, soy, peanuts, tree nuts, eggs, shellfish, and fish. If you don’t use corn oil to prepare this, then we’re in the clear there too.

Gluten Free Vegan Asparagus Mushroom Lunch Bowl by

This little (or big, depending on how you serve it) Asparagus Mushroom Lunch Bowl is packed with an ample amount of nutritional benefits. Asparagus provides a multitude of vitamins and minerals including Vitamin A, lots of the B vitamins, Vitamin C and K, and calcium, magnesium, and potassium (among others). Mushrooms bring their own good health support team to the table by way of antioxidants, Vitamin D, selenium, and folate, just for starters. For more details on the benefits here, be sure to check out the links at the bottom of this post.

Gluten Dairy Free Vegan Asparagus Mushroom Lunch Bowl s2,

This dish is vibrant and colorful. I think it’s kind of a sexy dish. Whether you’re in it for the ease, or you’re in it for the nutritional benefits, to me this dish is a win. Frankly, I like the healthiest bang for the buck (energy and wallet alike), and sometimes I simply don’t want to spend a lot of time planning and cooking a big meal.  I even kept the post short and sweet savory! What are your thoughts?

Gluten-free, Vegan Asparagus Mushroom Lunch Bowl

Servings: 1 main dish serving or 2 side servings
Prep Time: 5 Minutes
Cook Time: 10 Minutes
Total Time: 20 Minutes


  • 2 Tablespoons avocado oil
  • 1/2-3/4 lb. fresh asparagus, rinsed/tough ends removed, sliced in 1-inch lengths
  • 8 ounces sliced Baby Portabella mushrooms
  • 1/2 teaspoon onion powder
  • 1/8 teaspoon garlic powder
  • 1/4 cup white wine, optional
  • 1 Tablespoon hemp seeds, optional


  • Heat oil over medium-high heat just until hot, then add asparagus and mushrooms. Stir. Add onion powder, garlic powder, and salt and pepper. Stir frequently until asparagus and mushrooms have a golden, slightly seared color. Test with fork. When asparagus is firm and can be pierced with a fork (not raw/not soft), turn heat off under pan. Gently pour wine into pan and stir veggies. Turn stove back on and cook until asparagus reaches desired tenderness.
  • Transfer mixture to one or two serving dishes. Sprinkle with hemp seeds, if desired. Serve hot.


Asparagus Nutrition, Health Benefits, and Recipes by Dr. Axe

What is the Nutritional Value of Mushrooms

Mushroom Nutrition Benefits: Cancer Fighters and Cell Renewers

Safe food is a journey … Thrive!™


Other recipes you might enjoy:

Gluten Dairy Free Prosciutto, Red Potato, Pine Nut Salad by

Prosciutto, Red Potato, Pine Nut Salad

Gluten-free, Dairy-free Prosciutto and Asparagus Risotto

Prosciutto and Asparagus Risotto




  1. Really Wonderful dish fully loaded with nutritional benefits and vitamins. Best blog ever I saw with health benefits. I am going to try this dish by today.

    • Wow, I really appreciate your kind words! I love putting together vegan bowls. So glad you find them helpful and delicious! xConnie

  2. its entered my gluten-free meals list.thank you 🙂

Leave a Reply

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