Organic Asparagus
Asparagus officinalisClinical Encyclopedia
Organic Asparagus provides 20 kcal, 2.2g of protein, 3.7g of carbohydrates, and 2.1g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Organic asparagus is a nutrient-dense vegetable known for its high fiber content and rich array of vitamins and minerals. It is low in calories and offers numerous health benefits.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed, grilled, or roasted to preserve its nutrients and flavor.
Smart Selection & Storage
Choose asparagus with firm, straight stalks and tightly closed tips. Avoid any that are wilted or have soft spots.
Store asparagus upright in a jar with water or wrap the ends in a damp paper towel and place in a plastic bag in the refrigerator.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
An amino acid that plays a role in protein synthesis and energy production.
"Asparagus can grow up to 10 inches in a single day under optimal conditions."
Myths vs Realities
Healthy Recipes
Lemon Garlic Roasted Asparagus
This vibrant dish features organic asparagus roasted to perfection with a zesty lemon-garlic marinade, making it a delightful side for any meal.
- 1 pound organic asparagus, trimmed
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 lemon, juiced and zested
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. In a bowl, mix olive oil, minced garlic, lemon juice, lemon zest, salt, and pepper.
- 3. Toss the asparagus in the marinade and spread it on a baking sheet. Roast for 15-20 minutes until tender.
Asparagus and Quinoa Salad
This refreshing salad combines organic asparagus with protein-packed quinoa, cherry tomatoes, and a light vinaigrette for a nutritious meal.
- 1 cup cooked quinoa
- 1 cup organic asparagus, blanched and chopped
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, chopped asparagus, and cherry tomatoes.
- 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve chilled.
Asparagus and Egg Breakfast Bowl
Start your day with a nutritious breakfast bowl featuring organic asparagus, poached eggs, and avocado for a perfect balance of protein and healthy fats.
- 1 bunch organic asparagus, trimmed
- 2 eggs
- 1 avocado, sliced
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Heat olive oil in a skillet and sauté asparagus until tender, about 5 minutes.
- 2. Meanwhile, poach the eggs in simmering water until desired doneness.
- 3. Assemble the bowl with sautéed asparagus, sliced avocado, and poached eggs. Season with salt and pepper.
Grilled Asparagus with Parmesan
This simple yet elegant dish features organic asparagus grilled to perfection and topped with a sprinkle of Parmesan cheese for added flavor.
- 1 pound organic asparagus, trimmed
- 2 tablespoons olive oil
- 1/4 cup grated Parmesan cheese
- Salt and pepper to taste
- 1. Preheat the grill to medium-high heat.
- 2. Toss asparagus with olive oil, salt, and pepper, then place on the grill.
- 3. Grill for 5-7 minutes, turning occasionally, until tender. Remove and sprinkle with Parmesan before serving.
Asparagus Soup with Coconut Milk
This creamy and comforting soup blends organic asparagus with coconut milk and spices for a healthy and satisfying dish.
- 1 pound organic asparagus, chopped
- 1 can (13.5 oz) coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- Salt and pepper to taste
- 1. In a pot, sauté onion and garlic until translucent.
- 2. Add chopped asparagus and vegetable broth, bringing to a boil. Simmer for 15 minutes.
- 3. Blend the mixture until smooth, then stir in coconut milk. Season with salt and pepper before serving.
Asparagus and Chickpea Stir-Fry
This quick and easy stir-fry features organic asparagus and protein-rich chickpeas, tossed in a savory sauce for a healthy weeknight dinner.
- 1 pound organic asparagus, cut into pieces
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 2 green onions, sliced
- 1. Heat sesame oil in a large skillet over medium heat.
- 2. Add asparagus and stir-fry for 3-4 minutes, then add chickpeas, soy sauce, and ginger.
- 3. Cook for another 3-5 minutes until heated through, then garnish with green onions before serving.
Asparagus Pesto Pasta
This delightful pasta dish features a homemade asparagus pesto, combining the fresh taste of organic asparagus with nuts and Parmesan for a healthy twist.
- 8 oz whole grain pasta
- 1 cup organic asparagus, blanched
- 1/4 cup walnuts
- 1/4 cup grated Parmesan cheese
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Cook the pasta according to package instructions and drain.
- 2. In a food processor, blend blanched asparagus, walnuts, Parmesan, olive oil, salt, and pepper until smooth.
- 3. Toss the pasta with the asparagus pesto and serve warm.
Asparagus and Feta Stuffed Chicken Breast
This elegant dish features chicken breasts stuffed with organic asparagus and feta cheese, baked to juicy perfection for a healthy main course.
- 2 chicken breasts
- 1 cup organic asparagus, chopped
- 1/2 cup feta cheese, crumbled
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Cut a pocket in each chicken breast and stuff with chopped asparagus and feta cheese.
- 3. Drizzle with olive oil, season with salt and pepper, and bake for 25-30 minutes until cooked through.
Asparagus and Sweet Potato Hash
This hearty hash combines organic asparagus and sweet potatoes for a nutritious breakfast or brunch option, topped with a fried egg for extra protein.
- 1 medium sweet potato, diced
- 1 cup organic asparagus, chopped
- 2 eggs
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and add diced sweet potato. Cook until tender, about 10 minutes.
- 2. Add chopped asparagus and cook for an additional 5 minutes.
- 3. In a separate pan, fry the eggs to your liking, then serve over the sweet potato and asparagus hash.
Asparagus and Tomato Bruschetta
This fresh and flavorful bruschetta features organic asparagus and ripe tomatoes on toasted whole grain bread, perfect as an appetizer or snack.
- 1 cup organic asparagus, blanched and chopped
- 1 cup cherry tomatoes, diced
- 1 baguette, sliced
- 2 tablespoons olive oil
- Basil leaves for garnish
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and toast the baguette slices until golden.
- 2. In a bowl, combine chopped asparagus, diced tomatoes, olive oil, salt, and pepper.
- 3. Top each toasted slice with the mixture and garnish with fresh basil before serving.
Frequently Asked Questions (FAQ)
Is organic asparagus better than conventional?
Organic asparagus is grown without synthetic pesticides and fertilizers, which may offer a cleaner option for consumers.
How should I store asparagus?
Store asparagus upright in a jar with water in the refrigerator, or wrap the ends in a damp paper towel.
Can asparagus help with weight loss?
Yes, its high fiber content can promote satiety and aid in weight management.
Is asparagus safe for everyone?
Generally, asparagus is safe for most people, but those with certain allergies should consult a healthcare provider.
How can I tell if asparagus is fresh?
Look for firm, straight stalks with tightly closed tips and vibrant green color.
What nutrients are in asparagus?
Asparagus is rich in vitamins A, C, E, K, and several B vitamins, along with minerals like potassium and iron.
Can I eat asparagus raw?
Yes, raw asparagus can be eaten in salads or as a crunchy snack.
How long does cooked asparagus last in the fridge?
Cooked asparagus can last 3-5 days in the refrigerator when stored properly.