Asparagus might not be everyone’s favorite vegetable, but it’s undeniably a superfood packed with nutrients. It boasts a wealth of vitamins including K, A, C, E, and B6, as well as fiber, protein, calcium, folate, iron, and copper. Beyond these nutrients, asparagus offers antioxidant and anti-inflammatory benefits, supports digestive health, and may even have cancer-fighting properties. Here are three mouth-watering recipes to help you enjoy this nutritious vegetable.
1. Open-Faced Asparagus Omelet (Frittata)
Ingredients:
- 2 Tbsp. olive oil
- 1/2 cup thinly sliced onion
- 1 clove garlic, minced
- 1 tsp. chopped fresh thyme
- 1/2 medium tomato, seeded and diced
- 12 cooked asparagus stalks, cut into 2-inch pieces
- 8 large eggs
- 1/2 tsp. salt
- 1/2 tsp. pepper
- 1/2 cup freshly grated Parmesan cheese
Instructions:
- Heat 1 Tbsp. of olive oil in a 9 to 10-inch ovenproof frying pan over medium heat. Add the onion, garlic, and thyme, and sauté until the onion is caramelized. Add the asparagus and cook for an additional minute, then stir in half the tomato. Remove the vegetables from the pan and set aside.
- Preheat the broiler. Beat the eggs with salt, pepper, and Parmesan cheese. Heat the remaining oil in the pan, then pour in the egg mixture. Scatter the sautéed vegetables over the eggs. Cook over low heat until the frittata is golden brown on the bottom, about 5-8 minutes. Transfer to the broiler and cook until firm. Garnish with the remaining tomato before serving.
2. Roasted Asparagus
Ingredients:
- 2 lbs. thick asparagus
- 1 Tbsp. olive oil
- Coarse salt
- Lemon wedges
Instructions:
- Preheat the oven to 450°F (227°C). Snap or cut off the fibrous ends of the asparagus and discard them. Toss the asparagus with olive oil.
- Spread the asparagus in a single layer on a thick, rimmed baking sheet. Roast, shaking the pan occasionally, until tender and browned, about 10-15 minutes. Sprinkle with coarse salt and serve with lemon wedges.
3. Asparagus Ala Katsiki
Ingredients:
- 6 large egg yolks
- 1/2 cup white wine
- 6 oz. soft, unripened goat’s cheese
- 1 Tbsp. water
- 1/2 cup whipping cream
- 1 Tbsp. lemon juice
- 1 Tbsp. minced chives
- 2 lbs. fresh asparagus
Instructions:
- Whisk the egg yolks and white wine in a heatproof bowl over simmering water until thick and tripled in volume. Transfer to a larger bowl filled with ice water and whisk until cool.
- Beat the goat cheese until smooth, then gradually mix in the water and lemon juice. Fold the egg yolk mixture into the cheese, then fold in the whipped cream and half the chives. Cover and refrigerate.
- Boil a large pot of water and add a generous amount of salt. Trim the woody ends off the asparagus and tie into two bundles. Boil until tender and bright green, about 4 minutes. Transfer to cold water to cool. Drain well and remove the string.
- To serve, top the asparagus with the prepared sauce and sprinkle with the remaining chives. Serve immediately, hot or cold.
These recipes will make you fall in love with asparagus, transforming it into a delectable addition to your meals. Enjoy!