Next time you go grocery shopping, make sure to add asparagus to your list. This rather young vegetable in Romanian kitchens is a source of vitamins, fiber and antioxidants, which will add more flavor to your dishes.

What does asparagus taste like? Although it has a unique taste and texture, it is somewhat similar to broccoli and green beans. It absorbs the flavors of other ingredients very well, so ideally you should cook it separately, but if you combine it with a little garlic, butter and lemon juice, it is delicious.

So get your refrigerator and pantry ready with your favorite ingredients and make room among them for these royal spears as well. We call them royal because they earned this reputation after King Louis XIV, who was in love with the taste of asparagus and its nutritional benefits, asked for it to be grown in a greenhouse all year round.

Discover below everything you need to know about this vegetable, from its nutritional benefits to how to choose and store it and, of course, how to cook it, along with a few delicious recipes to try.

The nutritional benefits of asparagus

It is packed with nutrients, fiber, minerals, antioxidants and is very, very low in calories. What more could you want?

With only 20 calories per 100 grams, asparagus contains vitamin K, essential for bone health and blood clotting, folic acid, which reduces signs of fatigue and is extremely beneficial during pregnancy. It also provides a boost of magnesium, which helps calcium bind to the bones.

It is rich in antioxidants, such as vitamin E, glutathione, flavonoids, polyphenols or riboflavin. All of these protect you from free radicals, reduce oxidative stress and delay the signs of aging.

Moreover, the fiber it contains helps with digestion and nourishes the friendly bacteria in the intestines, which will help you maintain healthy bowel movements. It also has a beneficial effect on the urinary tract and helps the kidneys filter impurities, preventing infections.

Potassium helps lower blood pressure, and if we still haven’t convinced you, find out that it also helps you lose weight and, thanks to its high water content (94%), it is diuretic and detoxifying. Nothing but good news for your figure.

How to choose asparagus correctly

Asparagus has also started being grown here for several years, so you can find it even at markets with local producers, as well as in most large stores. You can also order it from organic farms if you want to make sure that the soil in which it was grown contains no fertilizers or toxic substances.

The thinner the asparagus stalks, the tastier they are and the more appropriately they have been harvested. The thicker ones have been left in the ground for too long and may have a much more pronounced flavor.

In other countries, purple or white asparagus can also be found, but here the green variety is sold, with tips that are slightly violet. It is quite simple to tell whether it is fresh: you can see it in the color and feel it with a simple touch. The stalks should be firm and should not account for more than 15-20% of the total length.

Keep it fresh

The woody stalk protects it for a few days, so do not remove it until just before preparation. Keep it in the refrigerator, covered with food wrap or wrapped in a paper towel. To keep it fresh for longer, place it in a glass of water.

If you want to enjoy it for even longer, steam it and keep it in the freezer for up to 9 months. It is actually an ideal way to reduce the time spent in the kitchen. Prepare several portions at once, package them separately, and you will always have a healthy and tasty side dish at hand.

Easy-to-prepare recipes

If you have read our article "Healthy Cooking Methods You Should Try Too" about healthy cooking, it is good to know that asparagus can be prepared using all the methods described. It is a very versatile vegetable that cooks quickly and is delicious in many combinations.

An important tip is not to boil asparagus, because it contains many nutrients and soluble fibers that will be lost. The exception is cream soups, if that is how you want to prepare it.

First of all, make sure you remove the woody part, a very easy and fun process, by the way. You only have to gently bend the asparagus, and it will break off by itself at the tougher part.

Although it can also be eaten raw, in your favorite salads, it is much tastier when cooked. The simplest options are:

  • Simply steamed and seasoned to taste. It should be ready in 3-4 minutes, but test it with a fork to make sure it is soft enough for the fork to go in, while still being slightly crunchy, the ideal texture for this vegetable.
  • Grilled asparagus, for 5-7 minutes. Turn it on all sides until it develops a slightly coppery hue.
  • Baked, which is very quick to prepare. While you heat the oven, place the asparagus on a baking sheet, season it with salt, pepper and whatever else you like, drizzle it with a little oil, optionally add a few cloves of garlic, and you can get on with your other tasks until it is ready. Not for too long, though; it should be ready in about 10-15 minutes.
  • Asparagus cooked in a pan with a little butter or olive oil, salt and pepper, to taste, for 7-8 minutes.

Squeeze a little lemon juice over it as well, for extra flavor. You can serve it alongside tuna, for example, which takes only 3-4 minutes to cook on the grill, and there you have it: a delicious meal prepared in less than 10 minutes. If you do not like tuna or cannot find it fresh (the ideal option), you can grill or bake any other meat you prefer, and the result is just as tasty and healthy.

Asparagus is also very good combined with cheese. Whether you prefer it raw or cooked, add some crumbled feta, goat cheese or Parmesan flakes on top. Add your favorite vegetables, perhaps some flavorful chicken as well, and you have a light lunch that is easy to pack or put in your picnic basket.

Try these asparagus recipes too

Prepare an asparagus tart (300g) with aged cheddar (200g)

Preheat the oven to 180 ºC, while you wash the asparagus and remove the woody part. Place the tart dough in the pan, then put aluminum foil and rice, beans or ceramic baking beads on top to weigh it down, so that it does not puff up or become deformed during the blind-baking stage. In another dish, add the asparagus drizzled with olive oil, 2-3 crushed garlic cloves and the juice of one lemon.

Keep them in the oven separately for 10 minutes, while you mix the grated cheddar with 4 eggs and 100 ml of cooking cream. Add salt and pepper to taste, but considering that cheddar is salty, you can use only pepper.

After 10 minutes, remove the two dishes from the oven, remove the aluminum foil and its contents from the tart pan and put the dough back in the oven for another 10 minutes.

Then add the asparagus, pour the cheddar filling over it and leave it in the oven for another approximately 15 minutes, until a coppery crust forms on top. It is delicious and can also be eaten cold over the following days.

Oven-baked salmon with asparagus, in lemon and herb butter

You need equal quantities of salmon and asparagus, salt, pepper, olive oil and one sliced lemon, and for the sauce, 100g of butter, the juice of one small lemon, 2 peeled and crushed garlic cloves, a handful of finely chopped parsley, salt and pepper.

Preheat the oven to 230 ºC and place the salmon and asparagus in a tray, drizzling them with a little olive oil and seasoning with salt and pepper.

Then add the asparagus, pour the cheddar filling over it and leave it in the oven for another approximately 15 minutes, until a coppery crust forms on top. It is delicious and can also be eaten cold over the following days.

Chicken roll with mozzarella and asparagus

Another very easy and delicious recipe. Cut the chicken breast into thin, equal strips, which you season with a little granulated garlic, pepper and olive oil.

Place a few asparagus spears and a handful of grated mozzarella over each strip of chicken and roll everything into a mini roll. Do the same with the rest of the chicken.

If you want it to be a little crunchy, coat the rolls in breadcrumbs as well. Cook for approximately 20 minutes, until the chicken is done and lightly browned.

As you can see, asparagus is very versatile, you can cook it in many ways, and considering its benefits and nutritional value, it deserves its place in your kitchen. Which recipe do you want to try?