Ace Your Meals with Asparagus

Asparagus may win the all-around-good-veg contest for its easy prep, multitasking culinary ability and nutritious profile.

Although asparagus is available almost year-round now, it’s always exciting to see the spears — green, white, or purple — in the produce section at spring. This is when this vegetable is at its best. With so many ways to prepare it, asparagus also wins points for its good nutrient profile and ability to partner with many flavors from chiles and sesame to fresh lemon. Here’s how to make the most of this versatile vegetable. 

Nutrition Notes on Asparagus

Asparagus spears are a great vegetable choice with plenty of nutrients to offer for few calories. Just four large spears of asparagus contain less than 20 calories and provide a good source of iron, folate and vitamin A while supplying almost 45% of daily vitamin K needs. What’s more, asparagus is a natural source of the savory, satisfying, almost meaty fifth flavor umami.

Lemony Asparagus Salad

Lemony Asparagus Salad Recipe opens in a new tab

Selection & Storage

Forget the idea that the thinnest asparagus spears taste best. You want the freshest spears — either thick or thin — that feel firm and have straight stalks with tightly closed tips. Asparagus should be a consistent color from top to bottom. And make sure that if you’re buying several bunches, you choose ones that are similarly thick or thin to ensure even cooking times for your recipe. Eat fresh asparagus as soon as possible though it can be kept in the refrigerator for three or four days. For best results, stand the spears in an inch or so of water in the bottom of a container, and cover with a plastic bag. Alternately, wrap the stem ends in a damp paper towel and store in a plastic bag. 

Red Potato and Asparagus Salad

Red Potato and Asparagus Salad Recipe opens in a new tab

Prep School, Plus Recipes

Once you are ready to prepare asparagus for cooking, simply take a stalk in your hands and bend until the woody end snaps off. Cook just the tender upper portion of the spears, and compost the ends or use them to make vegetable stock opens in a new tab. Here are some of our favorite ways to use those spears:

What is your favorite way to enjoy asparagus? Please share with us below!

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