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

Low Protein Free Of Something Dinner Party Healthy 2

A Kick In The Asparagus

Elevate your grilling game with this irresistible recipe for grilled asparagus! Perfectly charred and bursting with flavor, this recipe is quick, easy, and unbelievably delicious. Marinate tender asparagus spears in a vibrant blend of herbs and spices, then grill to golden perfection. Get ready for a flavor explosion that will leave you wanting more!

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Seasonal Asparagus Preparation Lunch

Asparagus Tomato Salad

This vibrant asparagus and tomato salad is a refreshing, light, and flavorful alternative to traditional lettuce salads! Perfectly blanched asparagus spears are tossed with juicy tomatoes, creamy feta, fragrant basil, and a tangy balsamic vinaigrette. Ready in under 20 minutes, this recipe is perfect for a quick weeknight meal or a delightful summer side dish.

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Dietary Sandwiches Appetizers Asparagus

Asparagus And Avocado Wraps

Guilt-free goodness! These Asparagus and Avocado Wraps are packed with flavor and nutrients. Avocados, rich in heart-healthy monounsaturated fats and boasting three times the potassium of a banana, star alongside tender asparagus in these vibrant wraps. A recipe adapted from the Mayo Clinic Williams Sonoma Cookbook, this quick and easy meal is perfect for a healthy lunch or light dinner. Get ready to enjoy a delicious and nutritious meal that's as good for you as it is for your taste buds!

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Main Ingredient Diabetic Romantic For 1 Or 2

Asparagus And Spinach Salad

A quick and elegant asparagus and spinach salad perfect for Valentine's Day or any romantic dinner! Crisp-tender asparagus and sweet bell peppers are tossed in a vibrant balsamic glaze and served atop a bed of fresh baby spinach. This easy recipe comes together in under 30 minutes, making it ideal for a weeknight meal or a special occasion.

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Vegetables Holiday Event Preparation Low Calorie

Asparagus Ham Rolls

This easy one-dish meal is a flavor explosion! Tender asparagus spears are wrapped in savory ham, then smothered in a creamy cheese sauce and baked to perfection. Ready in under an hour, this recipe is perfect for a weeknight dinner or a special occasion.

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Vegetables Vegetables Presentation 30 Minutes Or Less

Asparagus In Paradise

Escape to culinary paradise with this vibrant Asparagus in Paradise recipe! Exotic grains of paradise, aromatic seeds from a tropical African plant, lend a zesty, peppery flavor with captivating hints of floral notes, coriander, and cardamom. Toasted almonds add a delightful crunch (or use slivered almonds for a gentler texture). This quick and easy 20-minute recipe is perfect for a light lunch or a sophisticated side dish. Prepare to be amazed by the unexpected flavor combination!

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Dietary Vegetables Asparagus Main Ingredient

Asparagus In White Wine

Elegant and easy, this Asparagus in White Wine recipe delivers tender asparagus spears bathed in a creamy, flavorful white wine sauce. Perfect as a side dish or a light lunch, this recipe is ready in under 30 minutes and sure to impress!

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Weeknight Seasonal Course Casseroles

Asparagus Lasagna

Celebrate spring's arrival with this vibrant Asparagus Lasagna! This meatless marvel is bursting with fresh, bright flavors thanks to zesty lemon and tender asparagus. Adapted from Canadian Living Magazine, this recipe is surprisingly light and incredibly delicious – you won't miss the meat one bit! Perfect for a vegetarian dinner party or a delightful weeknight meal.

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Time To Make Asparagus Dietary 30 Minutes Or Less

Asparagus Pasta Supreme

Celebrate spring with this vibrant Asparagus Pasta Supreme! This recipe, inspired by a magazine favorite, offers a delightful twist on classic pasta, showcasing the fresh flavors of the season's best asparagus. Creamy, flavorful, and ready in under 30 minutes, it's the perfect weeknight meal or elegant side dish.

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Beginner Cook Seasonal Easy Occasion

Asparagus Penne

A vibrant and flavorful 15-minute pasta dish! This Asparagus Penne recipe features tender penne pasta tossed with perfectly blistered cherry tomatoes, crisp-tender asparagus, and a hint of garlic. A quick and easy weeknight meal that's both satisfying and delicious!

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Preparation Oven 5 Ingredients Or Less Low Cholesterol

Asparagus Roast

Quick & Easy 10-Minute Roasted Asparagus! This recipe delivers perfectly tender-crisp asparagus spears with a hint of sweetness and savory spice. Elevate your weeknight meal with this simple yet elegant side dish. Easily customizable with your favorite veggies!

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Heirloom Historical Side Dishes Beginner Cook Low Carb

Asparagus With Basil Parmesan Butter

This make-ahead recipe delivers vibrant, flavorful asparagus in just minutes! Creamy basil Parmesan butter is broiled to perfection, creating a stunning and delicious side dish that's perfect for weeknight dinners or elegant gatherings. Prepare the components ahead of time, then broil to golden perfection for a truly impressive dish.

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Low In Something Dinner Party Occasion Preparation

Asparagus With Lemon Caper Vinaigrette

A family favorite asparagus recipe! This vibrant dish features tender asparagus spears tossed in a bright, zesty lemon caper vinaigrette. Perfect as a side dish for any mild white fish or as a light and refreshing starter for your next dinner party. This make-ahead recipe is easy to double or triple, saving you time and effort. Get ready for a burst of fresh, lemony flavor in just 25 minutes!

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Low Protein Occasion Side Dishes 3 Steps Or Less

Asparagus With Sesame Oil Vinaigrette

Award-winning recipe! This vibrant asparagus dish, a San Francisco Chronicle runner-up (1987), features a luscious sesame oil vinaigrette. The high-quality sesame oil is key – use fresh, premium oil for the best flavor. Perfectly complements grilled salmon, steak, or chicken. Toasted sesame seeds add a delightful crunch. Easily adaptable – try with green beans or other tender vegetables! A quick, elegant side dish ready in minutes.

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One Dish Meal One Dish Meal Low Carb Vegan

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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Asparagus Low Saturated Fat Asparagus Dietary

Asparagus Stuffed Portabella Mushrooms

A crowd-pleasing recipe for savory Asparagus Stuffed Portabella Mushrooms! These elegant, earthy mushrooms are packed with a flavorful breadcrumb and asparagus stuffing. Perfect as a vegetarian main course or a sophisticated side dish. Easily customizable to your taste – a little breadcrumb goes a long way!

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Dietary Vegetables Course Vegetarian

Baked Asparagus Dip

This Baked Asparagus Dip was a smash hit at my book club! It's incredibly quick and easy to make, yet delivers a sophisticated and unique flavor profile that will impress your guests. Serve with crunchy crackers or toasted crostini for the perfect party appetizer. Creamy, cheesy, and bursting with fresh asparagus flavor – this recipe is a guaranteed winner!

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Vegetables Romantic Salmon Seafood

Lemon Butter Salmon With Capers And Asparagus

Impress your guests with this elegant yet easy Lemon Butter Salmon recipe! Perfectly flaky salmon fillets are baked alongside tender asparagus, then drizzled with a bright, zesty lemon-butter caper sauce. This show-stopping dish is perfect for Mother's Day, a special dinner party, or a weeknight treat. Serve with rice or mashed potatoes for a complete meal.

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