Canned asparagus can be a quick and easy side dish option, but some people may wonder about the best way to prepare and eat it. Here are some tips for enjoying canned asparagus.
Should you drain and rinse canned asparagus?
Draining and rinsing canned vegetables can help reduce sodium levels. However, with asparagus, some of the flavor can be lost since it absorbs the liquid in the can. So for the best flavor, you may want to skip rinsing and just drain the liquid.
How should you prepare canned asparagus?
Canned asparagus is already cooked, so it just needs heating. The best way is to empty the can into a pan and gently heat on the stove. Add a little butter or olive oil to prevent it from drying out. Heat for 2-3 minutes until warmed through. Do not overcook or the asparagus will become mushy.
What seasonings go well with canned asparagus?
Canned asparagus has a mild flavor, so seasonings like garlic, lemon, Parmesan cheese, salt, and pepper can all enhance the taste. Don’t go overboard though – the delicate flavor of the asparagus can easily be overpowered. A light sprinkling of seasonings is usually enough.
Serving Suggestions
Here are some easy and delicious ways to serve canned asparagus:
As a Side Dish
– Drain canned asparagus and toss with olive oil, salt, pepper, and lemon juice. Serve warm or chilled.
– Make an asparagus salad by combining drained asparagus with grape tomatoes, feta, and balsamic vinaigrette.
– Sauté asparagus with garlic and Parmesan. Sprinkle with parsley.
As a Topping
– Use on top of pasta dishes, salmon, chicken, or steak.
– Add to frittatas, quiches, or strata breakfast casseroles.
– Put on top of pizza, bruschetta, or crostini.
In Dips
– Purée canned asparagus and mix with Greek yogurt for a quick dip.
– Make an asparagus hummus by blending canned asparagus with chickpeas.
– Add to spinach-artichoke dip or other creamy dips.
Nutrition Information
Canned asparagus is nutritious and packs some great benefits:
Vitamins
Asparagus is high in vitamins A, C, E, and K. The canning process retains a lot of these vitamins. A 1/2 cup serving provides over 15% of the daily recommended intake of both vitamins A and C.
Folate
A 1/2 cup of canned asparagus contains over 20% of the daily folate needs. Folate is especially important for pregnant women.
Fiber
Canned asparagus provides about 2 grams of dietary fiber per 1/2 cup serving. Fiber supports digestive health.
Potassium
With about 230 mg potassium per serving, canned asparagus offers helpful amounts of this nutrient that many people don’t get enough of. Potassium supports heart health and muscle function.
| Nutrient | Amount Per 1/2 Cup Serving |
|---|---|
| Calories | 20 |
| Fat | 0 g |
| Sodium | 165 mg |
| Carbohydrates | 4 g |
| Fiber | 2 g |
| Protein | 2 g |
| Vitamin A | 15% DV |
| Vitamin C | 15% DV |
| Folate | 22% DV |
| Potassium | 6% DV |
Selecting and Storing Canned Asparagus
Look for cans free of major dents, damage, or bulging lids, as this may indicate spoiled contents. Always check the “best by” date and use canned asparagus within a couple years for best quality. Store unopened cans in a cool, dry place away from direct sunlight. Once opened, transfer any leftover asparagus to an airtight container and refrigerate for up to 4 days.
Canned vs. Fresh Asparagus
While fresh asparagus has its perks, canned can be more convenient and budget-friendly. Here’s a comparison:
Convenience
Canned asparagus is ready to eat after quickly heating. Fresh asparagus needs washed, trimmed, and cooked before eating.
Cost
Canned is typically less expensive, especially out of season when fresh asparagus prices are higher.
Availability
Canned asparagus can be found year-round. Fresh is limited by growing seasons.
Shelf Life
Unopened cans can last 2+ years. Fresh asparagus may last around a week.
Nutrition
Canned retains many nutrients, but some vitamin C and thiamine are lost in processing. Fresh may have higher levels, but nutrients degrade quickly during storage.
Tips for Incorporating More Asparagus Into Your Diet
Enjoying asparagus more often is easy with a few simple tips:
– Add canned or fresh asparagus to salads, pastas, omelets, pizza, and more.
– Roast fresh asparagus and season with olive oil, salt, pepper, and lemon.
– Purée canned asparagus into soups for added nutrition.
– Grill fresh asparagus spears for easy sides. Toss in olive oil and seasoning beforehand.
– Keep bags of frozen asparagus on hand for quick steaming or sautéing.
– Experiment with dishes from cultures that regularly enjoy asparagus like French, Italian, Chinese, and Persian cuisines.
Potential Concerns
Asparagus is safe for most people, but there are a few things to keep in mind:
Allergies
Allergic reactions are rare but possible, especially in people with allergies to other plants like onions, garlic, and leeks. Mild symptoms like hives, itching, or swelling may occur. Anaphylaxis is very rare.
Medication Interactions
The chemical asparagine in asparagus can interact with some medications like blood thinners. Check with a doctor, especially if taking high doses of asparagus.
Digestive Issues
Some people may experience gas, bloating, or odor to their urine after eating asparagus. Cooking asparagus instead of eating raw can help reduce digestive issues.
Pregnancy Risks
No risks are expected for pregnant women at normal food amounts. But supplemental doses of asparagus should be avoided as safety is uncertain.
As with any food, those with concerns should check with a healthcare professional before adding more asparagus to their diet.
Conclusion
Enjoying canned asparagus is nutritious and delicious when heated and seasoned properly. From easy side dishes to creative recipes, incorporating more asparagus provides vitamins, minerals, and a tasty way to boost vegetable intake. With proper storage and preparation, canned asparagus can be a kitchen staple. While fresh asparagus has some advantages, the canned version is budget-friendly and convenient. By following basic food safety guidelines and considering individual dietary needs, canned asparagus can be a healthy addition to many dining tables.