Asparagus is in season! Finally! We show you our favorite recipes around the healthy vegetable. What do you have to pay attention to when preparing? How does asparagus taste best? And how can you tell that it is fresh? Here's all the info.
We love asparagus! It grows regionally. Is a real delicacy. Provides many important substances and supports the healing and prevention of a variety of diseases. In addition, it is low in calories.
The season usually begins in late March and lasts until mid-late June. The white spears grow in the ground. Green and red asparagus tips, on the other hand, grow above ground - because otherwise they would also lose their color. But all three have one thing in common: they are super tasty and incredibly healthy.
How asparagus promotes our health
Whether white, green or red - the healthy vegetable is full of good ingredients. Besides C, E and B vitamins, it contains important minerals. These include calcium, potassium and phosphate. Folic acid also has a blood-building effect and protects against cardiovascular disease.
They are rich in fiber
Asparagus spears contain a lot of fiber. This boosts digestion and stimulates the metabolism. In addition, high-fiber foods keep you full longer and cause blood sugar levels to rise more slowly.
Asparagus supports the kidneys
Among other things, potassium salts have a diuretic effect. This promotes kidney activity. In this way, toxins can be flushed out of the body better.
The healthy vegetable protects against dehydration
The stalks consist of 90% water and provide us with many important nutrients through it. So they are the ideal vegetable for the first warm summer days.
Support for the head
Regular consumption of this delicious vegetable supports and strengthens the nerves. This ensures that we can concentrate better and become more efficient. Asparagus also prevents memory loss and has a positive effect on Alzheimer's disease.
Growth of diseased cells is inhibited
The pole vegetable contains aspartic acid. This breaks down in the body to form sulfur compounds, which we know as sulfides. Sulfides reduce the growth of harmful bacteria and viruses.
The vegetable is suitable for diabetics
Asparagus has a low glycemic index. This means that blood sugar rises rather slowly. So the low-calorie asparagus is also super suitable for diabetics.
Asparagus dishes for beauty
The nutrients and minerals in the asparagus spears stimulate cell growth. This strengthens our hair and skin. It also supports the connective tissue. And keeps us toned ;)
The best recipes for a delicious asparagus season
The recipes are designed for 2 people. Bon appetite!
Green asparagus spears with shrimps
Exotic and unusual: Asparagus and shrimp combined. :-)
What you need:
- 400 g shrimps
- 500 g green asparagus
- 2 peppers (red or yellow)
- 1 lime
- 2 garlic cloves
- 2 tbsp honey
- Oil for frying
- Salt and pepper
How it works:
- Heat a little oil in a pan and add shrimp. Season with salt and pepper. Peel 1 clove of garlic and chop finely. Add to the shrimps together with the honey.
- Squeeze the juice of the lime and mix everything well. Remove shrimp from pan and set aside when appetizingly browned on both sides.
- Wash bell bell pepper and cut into strips. Green asparagus also rinse thoroughly and drain. Cut off the bottom 1-2 cm and carefully peel the lower third.
- Now heat oil again in a frying pan. Add the asparagus spears and peppers. Season with salt and pepper. Then peel and finely chop the garlic clove. Also add to the pan. Sauté everything, after 10-12 minutes the asparagus is soft.
- Shortly before the end of the cooking time, add the shrimp again. Mix everything well and let it fry together for another 2-3 minutes. Then serve directly.
Asparagus salad with arugula and strawberries
Refreshingly delicious and healthy - the asparagus salad with arugula and strawberries. A real taste experience!
What you need:
- 300 g white asparagus
- 100 g strawberries
- 1 half bunch arugula
- half an orange
- 2 tablespoons olive oil, 1 tablespoon vinegar
- Salt and pepper
How it works:
- Wash asparagus, pat dry and peel. Cut off the woody ends. Cut asparagus diagonally into fine slices. Do not cut asparagus heads.
- Squeeze the orange and mix the juice with vinegar, oil. Season with salt and pepper. Pour the mixture over the asparagus slices and mix. Then let stand in the refrigerator for an hour.
- Wash arugula and spin dry. Cut off the coarse ends. Clean strawberries and remove the green. Depending on the size, halve or quarter the strawberries.
- Remove asparagus from refrigerator and bring to room temperature. Then mix in strawberries and arugula.
Delicious and quick asparagus soup
Soups are always good - why not try the asparagus soup :)
What you need:
- 250 g white asparagus
- 1 egg yolk
- 250 ml vegetable broth
- 100 ml cream
- 50 ml white wine
- 1 tablespoon flour
- 20 g butter
- 1 tablespoon juice of one lemon
- a pinch of nutmeg, salt, pepper and sugar
How it works:
- Bring the broth to a boil. Add a teaspoon of butter and a small pinch of sugar.
- Wash and peel the asparagus. Cut off the heads and set aside. Cut asparagus spears into 2 cm thick slices and add to the broth. Cook for 20 minutes until asparagus is tender. Remove the soup from the heat and finely chop with a Blender* chop.
- Melt the remaining butter and stir in the flour. Sauté until golden brown, stirring constantly. Then add the white wine a little at a time. Mix well. When everything is well blended, add mixture to soup. And simmer for another 12 minutes
- Meanwhile, whisk the egg yolks with half of the cream. Beat the remaining 50ml in a clean container until stiff and then stir in. Slowly add the entire mixture to the soup.
- Add the juice of the lemon and a generous pinch each of nutmeg and pepper. Season a little more with salt. Simmer the soup for a few more minutes.
Quick asparagus risotto
Absolute dream recipe: asparagus risotto :-)
What you need:
- 1 cup risotto rice
- half a pound each of white and green asparagus
- half a liter of vegetable broth
- 1 onion
- 5 tablespoons parmesan
- Butter
- some white wine to taste
- Salt and pepper
How it works:
- Peel and finely chop the onion. Melt butter in a saucepan. Add risotto rice and onions and sauté until translucent. Deglaze with white wine. Add vegetable stock until the rice is just covered. Leave to swell without lid. Stir risotto from time to time. If necessary, add vegetable stock.
- Meanwhile, wash the asparagus. Cut off the woody ends. Then peel. In the case of white asparagus, peel two-thirds, and in the case of green asparagus, the lower third is sufficient. Then cut the stalks into small pieces.
- Put the asparagus in a hot pan. Sauté with plenty of butter as well as a little salt for 5 minutes.
- Grate the Parmesan cheese and fold into the risotto. Then add the asparagus. Season the dish with salt and pepper. Bon appetit!
Quiche: asparagus from the oven
A recipe for those who like to experiment: asparagus from the oven ;-)
What you need:
- a bunch of green asparagus
- half a package of puff pastry
- 1 egg yolk
- 50 g crème fraîche
- 50 ml cream
- 100 g goat cheese
- Salt, nutmeg and pepper
How it works:
- Wash the asparagus spears and remove woody ends generously. Peel the lower third of the asparagus. Place the vegetables in a pot of boiling salted water. After 5 minutes, remove and quench.
- Grate the goat cheese. Mix with egg yolk, cream and crème fraîche. Season with salt, nutmeg and pepper.
- Preheat the oven. Meanwhile, roll out the puff pastry and place in aluminum foil. Form a border with the puff pastry. Now spread the cheese mixture on it. Then spread asparagus spears evenly on top.
- Bake the quiche in the oven at 220 degrees and convection. After about 15 minutes it is golden brown and ready to serve.
Our conclusion
Asparagus spears are not only incredibly healthy. But also very diverse. Anyone who likes asparagus, should strike hard at this time and the vegetable brought, boiled, baked. Cold or warm. Enjoy as soup or quiche. We wish you a good appetite!
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