Fresh asparagus preparation and cooking advice

Learn to prepare fresh asparagus and cook asparagus in 6 different ways! Boiling, steaming, roasting, baking, roasting and pan-roasting are different ways to make the tender green spears pop with flavour. The fibrous vegetable cooks in minutes, for a healthy side dish.

Fresh asparagus has an irresistibly sweet and tangy texture when eaten raw. Cooking the fibrous vegetables releases new flavours. The naturally delicious flavour needs no more than a dash of olive oil and a pinch of salt and pepper. However, the robust texture stands up well to richer sauces such as hollandaise, a dash of lemon or more umani and rich sauces in stir-fries.

How to cook asparagus

Asparagus can be prepared on the cooker, in the oven or even on the grill if you want to cook outdoors. The charred wood adds a touch of smokiness, while steaming keeps them bright green and juicy. The technique chosen all depends on the flavour experience you are going for and what is most convenient.

Boiled asparagus

• Add salted water to a large pan.
• Add asparagus to the boiling water.
• Cook until bright green and tender, 1 to 3 minutes.
• Give a shock in an ice-water bath to stop the cooking process if you don't eat right away.

Steamed asparagus

• Place the asparagus in the steamer basket and cover.
• Cook over high heat, once steam forms, cook until bright green and tender, 2 to 4 minutes.
• Give a shock in an ice-water bath to stop the cooking process if you don't eat right away.

Roasted asparagus

• Brush the asparagus with olive oil, salt and pepper.
• Cook on a baking sheet at 400°F (204°C).
• Fry them for about 10 minutes, shaking the pan halfway through.
• The ends should be browned and cooked.

Baked asparagus

• Cut asparagus into 2-inch pieces.
• Fry the spears over high heat in a frying pan with oil or butter.
• Bake until light brown and soft, 3 to 5 minutes.
• Season with salt and pepper.
• The same method can be used in a wok To stir-fry the asparagus.

Roasted asparagus

• Put the oven on the grill setting.
• Brush the asparagus with oil, salt and pepper and place in a baking tray.
• Cook asparagus 15 cm from the top heating element in the oven.
• Roast until asparagus is light brown and tender, 8 to 10 minutes.

Pan-roasted asparagus

• Heat a large frying pan over medium-high heat with olive oil and butter.
• Add the asparagus and brush into the cooking fat.
• Cover and cook until asparagus is bright green and crisp, 3 minutes.
• Remove the lid and turn the heat on high.
• Season with salt and pepper.
• Sear the asparagus for 3-5 minutes with tongs until browned.

How do you select asparagus?

Spring is the best time to buy asparagus, between February and June, but they are available all year round from international sources. They come in colours other than green, also look out for purple and white varieties. Depending on when the asparagus is harvested will determine the size, the wider spears have had more time to grow

Be sure to adjust the cooking time for very thin or thick spears. The long stems should be bright green in colour and firm, the ends should be closed and the skin should have a smooth, rubbery sound when the cluster is pressed together.

How do you store asparagus?

Store the asparagus in the vegetable compartment of the fridge. If not eating within 2 days, cut half an inch off the bottoms and wrap them in a damp paper towel placed in a plastic bag in the fridge for up to 5 days. They can also be placed in a tall jar or cup with about 2.5cm of water in the fridge and then loosely cover the top with a plastic bag. When the tips start getting mushy, it is time to throw them away.

What is the best way to prepare fresh asparagus?

The bottom of the plant should be trimmed because the lower stem is too tough. The best way to know where to cut the inedible part is to hold the middle and bottom with your fingertips and break it in half. That natural breaking point can be used as a guide to trim the rest of the stems.

A peeler can also be used to shave off the thick outer skin to reduce waste. Make sure you wash the asparagus before cooking, and try them with a towel if you use cooking methods with dry heat, such as frying or baking, so they don't steam instead of browning. These are important instructions when preparing fresh asparagus. 

Asparagus nutrition

According to the National Nutrient Database, 1 cup (134 g) of asparagus contains the following nutrients:

• 27 calories
• 2.95 grams of protein
• 0.12 g fat
• 3.88 grams of protein
• 2.1 grams of fibre
• 1.88 grams of sugar

Health benefits of asparagus

It may be surprising to discover that this nutritious vegetable, Asparagus officinalis , is a perennial flowering plant. Not only the bumpy ends can be eaten, but the whole green parts of the stem are very tender. It has impressive levels of micronutrients such as calcium, iron, magnesium, phosphorus, potassium, zinc, vitamin C, B vitamins, Vit A, vitamin K and Vit E.

Asparagus also contains flavonoids and polyphenols for strong antioxidant properties. The presence of soluble and insoluble fibre helps with healthy digestion, especially in feeding good bacteria in your gut. If you've ever wondered why a certain distinctive smell appears after eating, it's simply the asparagine acid. It is broken down into sulphurous compounds when digested, which are highly volatile.

What are ways to add asparagus to dishes?

• Cut into thin rings in a frittata , quiche or breakfast dish .
• Drizzle the homemade hollandaise sauce over the steamed asparagus.
• Wrap it in bacon and then roast it!
• Toss it with pasta and pesto sauce .
• Boil it briefly and let it cool , then add it to a vegetable stock .
• Stir-fry it with protein and Chinese sauce of your choice.
• Dip it into a pan-fry or fry it for asparagus fries.
• Add it to chicken fillets for a one-pot meal.

Why cook asparagus in healthy water?

Alpha water is pure and contains no chlorine and medicine residues. The Alpha Water Ioniser offers whole benefits for your health. Moreover, water then contains much more oxygen. This ultimately benefits the flavour of all vegetables, including white or green asparagus. Vegetarian and biologically conscious people choose healthy water. In connection with the quality of Dutch drinking water you better not water filter on your tap buy but a good Buy water filter. Book a free online consultation and we will be happy to talk to you. Sustainability and health are paramount also at prepare fresh asparagus.