How to Make Asparagus Recipes and Health Benefits

Let’s check about How to Make Asparagus Recipes and its Health Benefits.

Asparagus originates from Europe, North Africa, and West Asia. It was first cultivated in these regions. Later it spread commercially to different countries of the world.

How to cook Asparagus and its Health Benefits

The vegetable is a medicinal plant of the family Asparagaceae. It is a perennial plant. It produces young shoots which are eaten as a vegetable. The shoots are cylindrical and fleshy. Its leave from the tip of the vegetable is condensed and hardened at the top. The vegetable tree grows from underground stems. The tree grows up to 100-150 cm tall. The flowers are in pairs and the flowers are bell-shaped. The flowers are greenish-white to yellow in color. Asparagus can live 20 years or more.

It is an edible vegetable. It can be eaten raw when the shoots are soft. It contains Vitamin A, Vitamin C, Vitamin B6, Calcium, Magnesium, Zinc, Vitamin E, Vitamin K, Thiamine, Riboflavin, iron, phosphorus, potassium, copper, manganese, selenium. It also contains fiber and protein.

 The plant grows best in areas with hot days and cold nights. It should be planted in a sunny spot. Growing vegetable from seed is much more time-consuming and laborious. On the other hand, the vegetable grows faster from split crown grown from seed. The vegetable seeds should be planted after all the dangers of frost. Seeds should be planted 0.6 cm deep in the soil. The seeds will germinate in about 3 weeks. Mix a lot of organic matter with the soil before planting. Keep the soil moist by providing about 2.5 cm of water per week after planting. Control weeds.

The vegetable crowns can be replanted next year. When the soil is warm, the old crown should be planted.Dig a trench 12 to 15 cm deep and add superphosphate fertilizer to nourish the crown immediately after planting. If more than one row is planted, keep a distance of at least 1.5 m between rows.  Within a week of planting, new spears will begin to emerge from the soil.

   Cut the crop when the new spear reaches 17 to 22 cm in length. Avoid collecting extra crops as it will reduce the yield next year. The spears can be plucked by hand near the ground. The spear can be stored for about 4 to 6 weeks. Besides, It can be stored in glass jars.

Asparagus Health Benefits

Asparagus has many health benefits. This vegetable contains vitamins A, C, E, K, and B6, as well as other nutrients, including folate, iron, copper, calcium, and protein. Besides, it is a good source of antioxidants.

It helps in weight loss. The vegetable has low fat and calories. It also contains a lot of soluble and insoluble fiber which helps you to lose weight.  As your body slowly digests fiber, it makes your stomach feel full. It can also help with constipation.

It is full of antioxidants. Purple asparagus is high in antioxidants that help your body fight against harmful free radicals. Cooked asparagus will boost your cancer resistance.

It is rich in Vitamin E. It is a good source of Vitamin E. This vitamin helps to strengthen your immune system and protects the cells from the harmful effects of free radicals.

The vegetable is a natural source of vitamin B6 and folate which helps to increase the feeling of arousal. Also, Vitamin E stimulates sex hormones including estrogen in women and testosterone in men.

It is rich in folic acid. Folic acid is essential for pregnant mothers. Therefore, pregnant mothers should eat more of this vegetable. Also, this vegetable works great to relieve anemia.

It is rich in vitamin K. As with other greens, the vegetable is a good source of vitamin K. The vitamin helps to freeze the blood. In addition, this vitamin is very important for bone health.

How to cook Asparagus

 Asparagus can be cooked in a variety of ways. Soft green spears can be boiled, steamed, fried and pan-roasted.  You can cook this vegetable in a few minutes for a healthy side dish.

 For boiling, Heat salt water in a large pot. Add the vegetable to boiling water. Cook until bright green and tender. Add other ingredients to taste.

You can steam the vegetable easily. At first, Place the vegetable in the steamer basket. Cook over high heat. Cook until bright green and tender. Then add other ingredients as needed.

Baked Asparagus recipe


    2 bunches of asparagus

    Salt and black pepper

    2 tablespoons olive oil


  Preheat the oven to 450 degrees Fahrenheit. Place the asparagus in a large plastic bag. Cover the asparagus with half olive oil. Seal the bag. Place the asparagus in a single layer on a cookie sheet. Season with salt and pepper.  Bake for 12 to 20 minutes. Once tender, remove from oven and serve.

Roasted Asparagus recipe


    3 pounds asparagus


    Olive oil



  Keep the oven temperature at 400 degrees Fahrenheit. Break the hard edges of the asparagus. Place the asparagus on a baking sheet. Drizzle with olive oil. Then toss to coat the asparagus thoroughly. Spread the asparagus on a single layer and sprinkle with salt and pepper. Fry the asparagus for 25 minutes, until tender. Serve.

Air-fryer Asparagus recipe:


    1 clove of garlic, minced

   1/4 cup mayonnaise

   1/2 teaspoon black pepper

   4 teaspoons olive oil

   1 teaspoon lemon zest

   1/3 teaspoon salt

   1 pound fresh asparagus, pruned

   2 tablespoons chopped Parmesan cheese


  Preheat the air fryer to 400. Combine mayonnaise, olive oil, lemon zest, garlic, pepper and salt in a large bowl. Add asparagus. Place single layer on a greased tray in the air-fryer basket.

  Cook until tender and light brown. Transfer to a serving platter. Sprinkle with Parmesan cheese.

Grilled Asparagus Recipe:


   1 pound asparagus, cut

   3 tablespoons olive oil

   3/4 teaspoon coarse salt

   1/2 teaspoon fresh black pepper

   1 teaspoon fresh lemon juice


  Heat the grill over medium heat. In a shallow baking dish, grease the asparagus well with oil.  Add salt and pepper. Place the asparagus on the grill in a single layer and cook for about 12 to 15 minutes until tender.  Transfer to a bowl. Sprinkle with lemon juice and drizzle with olive oil to taste. Serve.

Asparagus Soup:


   2-pound asparagus, cut into 1-inch pieces

   6 cups chicken stock

  1/2 cup chopped onion

  1 clove garlic, powder

  Salt and fresh pepper

  1/2 stick unsalted butter

  1 pint of sour cream


    Melt butter in a large saucepan over medium heat. Add onion and garlic.  Season with salt and pepper.Fry for 5 minutes. Add asparagus and fry for another 4 minutes. Then, add the chicken stock and bring it to a boil. Reduce heat and cook for 30 minutes, until asparagus is very tender.

    Carefully transfer to a blender and blend. Return to saucepan and stir with sour cream. Season with salt and pepper as required. Serve.

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