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Raw Wild Asparagus dip/spread/sauce

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By Stanka Vukelić

Raw Wild Asparagus

Photos: Stanka Vukelić

Raw Wild Asparagus dip/spread/sauce

In springtime, in the Mediterranean area, picking wild asparagus is deeply embedded in the habits of people. Asparagus ‘hunting’ is a favorite pastime, because, in addition to providing several hours of outdoor activity in the pure forest air; the day ends with a delicious and nutritious meal.

Picking asparagus in the wild is a great exercise after a long winter! And on top of that – it’s loaded with nutrients and antioxidants (more info below).

We also love to go for a ‘spring hunt’ in the forest, and after that, we usually prepare this delicious wild asparagus dip/spread/sauce. It is made of avocado, asparagus and lots of dill.

The sauce can be used for veggie rolls/pockets, or as a spread/sauce for bread and pizza. It is a perfect dip for celery stalks, carrots, or other vegetables. Also great for zucchini noodles!

And if you are still mostly cooking, then is a raw wild asparagus sauce a healthier alternative to cooked sauces; use it for potatoes, lentils, and beans (a much healthier choice over processed food). Watch to let the cooked dishes cool down to 115ºF (46ºC) – so that you can hold it in your hand – before adding the raw asparagus sauce.

Through that, the raw ingredients keep their taste, enzymes, vitamins and minerals.


Raw wild asparagus dip/spread/sauce

Preparation time: 10 min.


Ingredients for 2 people:

1 cup of wild asparagus (you can also use cultivated)

1 ripe avocado

2 teaspoons of dill spice

3-4 medium garlic cloves (or as you like)

1 fresh-squeezed lemon

pinch of cayenne pepper (optional)

pinch of black pepper

1/2 teaspoon of sea salt

1/2 cup of water


Methods/steps –

1. Put all ingredients into a blender or food processor.

2. Process until well combined and creamy.

3. Serve. Yummy…


Bon appetite!


Raw Wild Asparagus


Extra info on asparagus –

1. contains an important source of the digestive support nutrient, inulin

2. is an excellent source of Vitamin K, folate, copper, selenium, Vitamin B2, Vitamin C, and Vitamin E

3. is a very good source of dietary fiber, manganese, phosphorus, niacin, potassium, choline, Vitamin A, zinc, iron, protein, Vitamin B6, and pantothenic acid

4. a good source of magnesium and calcium

5. contains a valuable amount of unique carb and may provide our digestive tract with some equally unique health benefits

6. has anti-inflammatory properties

7. has anti-cancer properties

8. is a particularly rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals

9. is packed with antioxidants, ranking among the top fruits and vegetables for its ability to neutralize cell-damaging free radicals


This post is shared on “Share the Food Fun at The Plant Based Potluck Party”


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  1. Sounds delish. Can I add some olive oil in substitute of the water?

    • Of course you can – but bare in mind that the avocado is already very fatty, so I wouldn’t overdo it with the olive oil…..perhaps you ad just a bit of it, and keep much of the water 🙂

    • This is one natural food i have been struggling with to make anything out of. I know asparagus is a healthy super food, but i could not get creative with it. Thanks for this wonderful recipe

      • I can’t tell you how much I love this dip – enjoy this gem!

  2. Hi Stanka,
    This is such an awesome dip! I can’t wait to serve at my next book club meeting with spicy, raw dehydrated flax seed crackers. The ladies will love it! Thank you so much for sharing this healthy and delicious recipe at the Plant-Based Potluck Party Blog Hop! I appreciate it!

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