Asparagus is a delicious and nutritious vegetable that can be prepared in many different ways. When cooked properly, asparagus has a lovely sweet and earthy flavor. Its tender spears are a treat in the springtime when local asparagus is in season. Knowing how to select, store, prepare, and serve asparagus can help you enjoy this vegetable at its peak flavor and texture. Read on to learn everything you need to know about how to cook asparagus and eat it to maximize its delightful taste and health benefits.
Selecting Asparagus
When buying asparagus, choose firm, straight, bright green spears with tightly closed tips. The stalks should be firm and not limp. Thinner stalks will be more tender while thicker stalks may be slightly tougher but have a more intense asparagus flavor. White and purple varieties of asparagus are also available. Their flavor is similar to green but more delicate. Avoid any asparagus spears that are dry, wrinkled, or splitting. The cut ends should not be wet or slimy. For best quality and flavor, buy fresh asparagus within a day or two of when you plan to cook it.
Storing Asparagus
Asparagus is very perishable and should be eaten or preserved as soon as possible after harvest or purchase. To store, first sort through the spears and remove any that are limp or damaged. Trim the bottom 1-2 inches from the stems and stand the asparagus upright in a jar with about an inch of water. Cover loosely with plastic wrap. Refrigerate for 2-3 days maximum. The cool temperature and upright positioning helps retain moisture and prolong freshness. Another storage option is to wrap washed spears in a damp paper towel and place inside a plastic bag in the crisper drawer of the refrigerator. Consume within 2 days. Blanching or freezing can also preserve asparagus for longer term storage.
Preparing Asparagus to Cook
Rinse asparagus under cool running water to remove any dirt or debris. Use a vegetable peeler to remove the outer layer of the bottom portion of the stems which can be fibrous. The bottom 2-3 inches usually need peeling. Leave spears whole or cut into 1-2 inch pieces on the diagonal for even cooking. Keep in mind that tips will cook faster than stems. You can blanch or steam the stems for 1-2 minutes first before adding the tips if your recipe calls for crisp-tender asparagus.
How to Cook Asparagus
There are many great ways to cook asparagus. Methods like roasting, grilling, sautéing, steaming and blanching are all popular. Here are some tips for the best results:
Roasting
Roasting concentrates the flavor of asparagus and caramelizes the natural sugars giving it a sweet, nutty taste. Toss spears with olive oil, salt, and pepper. Spread in a single layer on a baking sheet and roast at 400°F for 10-15 minutes, until lightly browned and tender. Shaking the pan halfway through ensures even cooking.
Grilling
Grilling brings out the hearty, smoky flavors of asparagus. Toss spears with oil and seasonings of your choice. Grill over direct medium-high heat for 2-3 minutes per side. The spears will char a bit while the interior becomes tender. Grilled asparagus pairs well with lemon.
Steaming
Steaming is a quick and healthy way to cook asparagus. It preserves nutrients and bright green color better than boiling. In a skillet with about an inch of water or a steamer basket, steam spears for 2-4 minutes until bright green and fork-tender. Don’t overcook. Drizzle with vinaigrette or top with a pat of butter.
Sautéing
Sautéing asparagus in olive oil or butter allows it to develop a lightly browned exterior while keeping it tender inside. Sauté 3-4 minutes over medium-high heat, tossing occasionally for even browning. Season with salt, pepper, garlic, shallots or herbs. A squeeze of lemon brightens the flavor.
Blanching
Blanching in boiling salted water for 1-2 minutes until vibrant green followed by a cold water shock stops the cooking. It also preserves texture, color and nutrients. Blanch first before marinating in vinaigrettes or adding to pasta dishes, for example.
Time and Temperature Guidelines for Cooking Asparagus
| Cooking Method | Time | Temperature |
|---|---|---|
| Roasting | 10-15 minutes | 400°F |
| Grilling | 2-3 minutes per side | Medium-high heat |
| Steaming | 2-4 minutes | 212°F (water boiling) |
| Sautéing | 3-4 minutes | Medium-high heat |
| Blanching | 1-2 minutes | 212°F (water boiling) |
Seasonings and Flavorings for Asparagus
Asparagus has a delicate flavor that pairs well with many ingredients and seasonings:
- Olive oil, salt, pepper, garlic
- Butter, Parmesan, lemon
- Hollandaise sauce
- Balsamic vinegar
- Fresh herbs like thyme, rosemary, dill
- Shallots, onions
- Bacon, prosciutto
- Eggs
- Citrus zest
- Toasted nuts or seeds
Experiment to find your favorite combinations of flavors with asparagus.
Serving and Eating Asparagus
There are endless possibilities when it comes to enjoying asparagus. Here are some tasty ways to serve it:
- As a side dish. Simply prepared roasted or grilled asparagus spears make an easy and healthy side.
- In salads. Thinly sliced raw or blanched asparagus adds texture and color to salads.
- Over pasta. Sautéed asparagus and cut up spears add flavor to pasta primavera dishes.
- In frittatas or quiche. Bake blanched chopped asparagus into egg dishes.
- With eggs and toast. Roasted or grilled asparagus is delicious with poached, fried, or scrambled eggs for breakfast or brunch.
- As a pizza topping. Fresh mozzarella, asparagus, and prosciutto is a tasty combination.
- In sandwiches. Grilled asparagus spear are delightful in toasted sandwiches with Havarti cheese.
- In soup. Puree roasted asparagus and onions into a creamy soup.
When eating asparagus spears, use your fingers or knife and fork. Enjoy the stalks as well as the tips for their unique flavors and textures. The most tender part of the stalk is closest to the tip.
Nutrition and Health Benefits of Asparagus
At only 40 calories per cup when cooked, asparagus is packed with essential vitamins, minerals, and antioxidants. Some of its many health benefits include:
- Excellent source of vitamin K which supports bone and heart health.
- High in folate (vitamin B9) which aids cell growth and metabolism.
- Contains glutathione, a detoxifying compound that fights oxidative stress.
- High in vitamin C, an immune-boosting antioxidant.
- Good source of vitamin E, linked to lower risk of heart disease and cancer.
- Has vitamin A carotenoids like beta-carotene which promote healthy vision.
- Rich in chromium, a trace mineral involved in regulating blood sugar levels.
- Contains rutin, a bioflavonoid with anti-inflammatory benefits.
- High fiber content improves digestion and gut health.
With this stellar nutrition profile, eating more asparagus is an easy way to maintain overall good health and reduce disease risk.
Preserving Asparagus
When asparagus is abundant in season, preserving some allows you to enjoy it year-round. Here are some ways to preserve asparagus:
Freezing
Blanch asparagus first in boiling water for 1-2 minutes. Cool rapidly in ice water, drain well, and pack into freezer bags or containers. Frozen asparagus will keep for about one year.
Pickling
Pickle trimmed asparagus spears in a brine of your choice for a tangy, crispy snack or condiment. Refrigerator pickles keep for 1-2 months.
Canning
Canned asparagus retains a fresh flavor. Blanch first then pack spears into jars, cover with boiling water or broth, leave 1 inch headspace, and process in a water bath canner.
Drying
Using a food dehydrator or oven on low heat, dried asparagus makes a nice addition to soups. Store in an airtight container for up to one year.
Fermenting
You can ferment asparagus into a probiotic-rich condiment like kimchi. Fermented asparagus keeps for a few months refrigerated.
Common Questions
Should you snap off the ends of asparagus before cooking?
Yes, it’s best to snap off the fibrous bottom ends of each asparagus spear before cooking. Hold the stem between your fingers at each end, and gently bend until it breaks naturally at the point where it becomes tender. The snapped off part will be too fibrous to enjoy eating.
Is it okay to eat raw asparagus?
Absolutely! Raw asparagus makes a nutritious and crunchy addition to salads, crudités platters, and even smoothies. The tender tips and parts of the stalks closest to the tips can be eaten raw. Just wash thoroughly and slice thinly on the bias.
Can you eat asparagus raw straight from the garden?
It’s best not to eat raw asparagus straight from the garden unless you grew it yourself organically. Commercially grown asparagus may be treated with pesticides and eating it raw avoids washing off residues. Homegrown or carefully washed farmer’s market asparagus is safer for eating raw.
What is the best way to reheat cooked asparagus?
To reheat roasted, grilled, or sautéed asparagus, put the spears on a baking sheet and warm in a 300°F oven for 5 minutes until heated through. Steamed or boiled asparagus can be reheated in the microwave. Place in a microwave-safe dish with a bit of water, cover, and microwave for 60-90 seconds until hot.
How long does fresh asparagus last in the fridge?
Fresh asparagus will keep for 2-3 days when stored properly in the refrigerator. Stand the spears upright in a container with water, or wrap the stems in damp paper towels and place inside a plastic bag. Use within a couple days for the best flavor and texture.
Conclusion
Asparagus is a delicious and healthy vegetable that deserves a place in every kitchen. Choosing fresh, firm spears and handling them with care will allow you to experience asparagus at its best eating quality. Roasting, grilling, steaming and sautéing are all easy and flavorful ways to cook asparagus so it turns out tender yet crisp. Season with olive oil, garlic, lemon, or cheese for a simple side dish or ingredient to liven up pastas, pizza, sandwiches, and more. With its stellar nutrient profile and versatility, asparagus is a vegetable worth getting to know and enjoy in your cooking routine.