Vegetable | Vegan Gluten Free Low Calorie Low Fat

Asparagus

Asparagus officinalis Allergen-Free
Asparagus

Sourcing & Taxonomy

  • Family Asparagaceae
  • Primary Cuisine Mediterranean
  • Seasonality Spring
  • Source Plant

The Forktionary Angle

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Definition

A perennial flowering plant whose young shoots are eaten as a spring vegetable. Known for its distinct flavor and tender-crisp texture.

Sensory Profile

TasteEarthy, Slightly bitter, Umami
TextureCrisp-tender, Fibrous, Succulent
AromaGrassy, Earthy, Mild sulfurous
AcidityLow

Technical Metrics

Nutrition Facts

Per 100 g
Calories20 kcal
Total Fat0.1 g
Saturated Fat0.0 g
Trans Fat0.0 g
Cholesterol0 mg
Protein2.2 g
Total Carbohydrate3.9 g
Dietary Fiber2.1 g
Total Sugars1.8 g
Calcium24 mg
Iron2.1 mg
Potassium202 mg

Chef’s Secret

To avoid stringiness, snap off the woody ends of asparagus instead of cutting them. Roast or grill for best flavor.

Substitutions

Best Match

Green Beans

1:1

Good for similar crunch and form factor in side dishes.

Broccoli Florets

1:1

Offers similar texture and green vegetable benefits, but different flavor.

Zucchini Sticks

1:1

Sugar Snap Peas

1:1

Sweeter, crisper, good for raw applications or light stir-fries.

Buying Guide

Look for firm, brightly colored spears with tightly closed tips. Avoid limp or woody stalks.

Flavor Pairings

Lemon Garlic Parmesan Poached Eggs Salmon Hollandaise Sauce.

Recipes Using Asparagus

4 Hours Or Less Fish Oven Main Dish

Amaretto Oriental Salmon

Experience a culinary fusion with this Amaretto Oriental Salmon recipe! Sweet Amaretto, savory soy sauce, and zesty lime create an unforgettable glaze for perfectly baked salmon fillets (or steaks!). This easy recipe, adapted from about.com, is ready in under 2 hours and features a vibrant marinade infused with ginger, sesame oil, and hoisin sauce. Garnish with lemon slices and fresh asparagus for an elegant presentation. Prepare to impress!

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Asparagus Preparation Spanish Low Sodium

Andalusian Asparagus Esparragos A La Andaluza

Experience the vibrant flavors of Andalusia with this delicious asparagus recipe! Tender asparagus spears are blanched then tossed in a fragrant garlic, breadcrumb, and spice paste for a truly unforgettable dish. This recipe is a fantastic way to use up leftover bread ends or freezer scraps, transforming them into a flavorful base for this simple yet elegant side or light meal. Perfect for a weeknight dinner or a special occasion.

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4 Hours Or Less Equipment Cheese 4 Hours Or Less

Asparagus Cheese Strata

This Asparagus Cheese Strata is a delightful make-ahead breakfast or brunch casserole! Tender asparagus spears and buttery bread cubes are baked to golden perfection in a creamy cheese sauce. Perfect for a special occasion or a weekend treat. Easily customizable to your favorite cheeses and herbs!

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Healthy Healthy 2 Low Cholesterol 15 Minutes Or Less

Asparagus And Cashew Stir Fry

This vibrant asparagus and cashew stir-fry is a quick and easy weeknight dinner side dish or light meal! The crunchy cashews and tender asparagus create a delightful contrast of textures and flavors. Perfect alongside grilled fish, pork, chicken, or even as a standalone dish with added protein like chicken breast. Get ready for a flavor explosion in just 15 minutes!

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Preparation Low Cholesterol Time To Make Asparagus

Asparagus And Leek Soup

This luscious low-fat Asparagus and Leek Soup is a delightful blend of spring flavors! Perfect for a light yet satisfying meal, this recipe is adapted from Daily Diabetic Recipes.com and is packed with vitamins and nutrients. The creamy texture and delicate taste will leave you wanting more. Easy to make and perfect for a weeknight dinner.

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Pasta Side Dishes Oven Penne

Asparagus And Penne Casserole

This dreamy Asparagus and Penne Casserole is a make-ahead masterpiece! Creamy, cheesy, and bursting with fresh asparagus, this comforting dish is perfect for a weeknight dinner or a special occasion. Leftovers reheat beautifully, making it ideal for meal prepping. Get ready for a flavor explosion!

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Time To Make Healthy 2 Time To Make Asparagus

Asparagus Cashew Stir Fry

This vibrant Asparagus Cashew Stir-Fry is a delicious and healthy weeknight meal ready in under 15 minutes! Tender asparagus spears meet crunchy cashews in a savory sauce, all served over fluffy rice. A perfect blend of textures and flavors that will quickly become a family favorite. #asparagus #cashew #stirfry #weeknightdinner #easyrecipe #healthyrecipe #asianinspired

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Poultry Spring Summer Low Saturated Fat

Asparagus Chicken

Delight your taste buds with this vibrant Asparagus Chicken Stir-Fry! Perfect for asparagus season, this recipe is surprisingly easy despite its flavorful ingredient list. Tender chicken, crisp-tender asparagus, and a savory sauce combine for a quick and delicious weeknight meal. Ready in under an hour!

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Dietary Course Rice Spring

Asparagus Risotto With Shiitake Mushrooms

A creamy and decadent Asparagus Risotto with earthy Shiitake Mushrooms, adapted from renowned chef Michael Chiarello! This recipe boasts vibrant asparagus and savory mushrooms in a perfectly cooked Arborio rice base. Elevate your weeknight dinner with this sophisticated yet surprisingly easy dish. Get ready for a flavor explosion!

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Preparation Low Saturated Fat Kid Friendly Time To Make

Asparagus Soup In Seconds

Ready in 10 minutes! This unbelievably creamy asparagus soup uses minimal ingredients for maximum flavor. Elevate your weeknight meal with this surprisingly delicious and quick recipe. Optional: Add half-and-half for extra richness!

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Preparation Course Italian Preparation

Asparagus With Gorgonzola Sauce

Elevate your asparagus game with this decadent, creamy Gorgonzola sauce! Chef Silvia Maccari of Le Cordon Bleu shares her secret recipe for a dish that's perfect alongside other Italian favorites or as a stunning side for any meal. This recipe is quick, easy, and bursting with flavor – get ready to impress!

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Dinner Party Dietary Easy Occasion

Asparagus With Ham And Eggs

Experience the classic Dutch way to enjoy asparagus! This recipe, equally beloved in Germany and Belgium, features tender asparagus (green or white – your choice!), perfectly complemented by salty ham and a rich, sunny-side-up egg. Learn how to prepare this simple yet elegant dish, served with melted butter and boiled new potatoes. Perfect for a delightful brunch or light dinner, this recipe easily serves two.

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Steam Asparagus Low In Something Preparation

Asparagus With Toasted Pine Nuts Lemon Vinaigrette

This vibrant recipe delivers crisp-tender asparagus spears tossed in a zesty lemon vinaigrette and topped with crunchy toasted pine nuts. Ready in under 15 minutes, it's the perfect light and flavorful side dish or starter for any occasion. Impress your guests with this elegant yet easy recipe!

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Asparagus Cuisine Asian Vegetarian

Asparagus Cabbage And Chicken Or Chicken Stir Fry

This quick and easy stir-fry is bursting with flavor! Tender chicken and crisp-tender asparagus are tossed with vibrant cabbage, a touch of sweetness, and a kick of spicy heat. Perfect for a weeknight dinner, this recipe is ready in under 20 minutes and is easily customizable to your spice preference. Adjust the red pepper flakes to control the heat level.

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60 Minutes Or Less Time To Make Number Of Servings Main Ingredient

Asparagus Leek Soup

Indulge in this vibrant and creamy asparagus and leek soup, elevated with a sweet corn and bell pepper relish. A touch of curry powder adds warmth and depth to this elegant yet easy-to-make soup, perfect for a light lunch or a sophisticated starter. Get ready to impress!

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Main Ingredient Side Dishes Preparation Course

Bacon Wrapped Garlic Asparagus Bundles

Crispy bacon wraps juicy asparagus spears infused with fragrant garlic olive oil in this irresistible recipe! These elegant bundles are perfect as a side dish for any occasion, boasting a delightful blend of savory and slightly sweet flavors. Ready in under 40 minutes!

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Side Dishes Course Cuisine Time To Make

Baked Asparagus

Crispy, tender, and flavorful baked asparagus! This easy side dish recipe takes just minutes to prep and delivers a delicious, elegant vegetable side that's perfect for weeknight dinners or special occasions. Get ready for perfectly roasted asparagus with a golden-brown, parmesan-crusted topping!

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Main Ingredient Chicken Main Dish Oven

Bbq Chicken Legs With Sauteed Veggies

Enjoy this mouthwatering recipe for BBQ chicken legs with perfectly sauteed veggies, inspired by Coup de Pouce! Tender, juicy chicken legs glazed with a sweet and savory BBQ sauce are paired with vibrant, crisp-tender vegetables. A quick and easy weeknight meal the whole family will love.

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