Asparagus - A Mouth-Watering Healthy Vegetable
By: Habeeb Salloum/Arab America Contributing Writer
Almost a universal favorite, asparagus is a highly delicious and nutritious vegetable, first cultivated in the eastern Mediterranean lands. The ancient Egyptians considered it a food fit for the gods and after that, the Greeks introduced this delicacy to the Romans, where asparagus became a must on any of their feasts. However, after the downfall of the Roman Empire, except in Moorish Spain, it was neglected for hundreds of years until the late medieval ages.
In those bygone puritan centuries, perhaps its association with aphrodisiac powers had something to do with its disappearance from the daily menu. Due to asparagus’s blatantly suggestive phallic shape it was considered obscene and a dangerous temptation for innocent women. In jokes, poetry and anecdotes it was a food synonymous for sexual vigor.
Nevertheless, herbalists, and knowledgeable cooks, never forgot this healthy and delectable member of the lily -of-the-valley family. Its smooth velvety flavor that melts in the mouth and leaves a lasting delicate after taste has always made it an ideal vegetable for gourmet meals.
Added to these aphrodisiac and culinary attributes are its many healthful qualities. Asparagus is rich in calcium, phosphorous, and vitamins A B & C. It also contains carbohydrates, potassium iron, protein, a trace of fat and a little sodium. It is a dream food for weight watchers, one of the few vegetables which is almost totally non-fattening. Containing only 20 calories per 100 grams and practically no fat or sugar, it is great food for impulsive eaters. They can stuff themselves and still not gain weight.
Recent scientific studies support evidence that asparagus’s high fiber content aids in regulating intestinal functions and helps prevent certain types of cancer. One of its components, the chemical asparagines, a diuretic, makes it a valuable food for kidney functions. In addition, it is beneficial for arthritis, rheumatism, and has a sedative effect that makes it excellent for calming tense nerves.
Asparagus in the U.S.A., 60 percent grown in California, comes in white, purplish white and a number of green species. In ideal weather and soil condition, asparagus can grow up to six inches a day and each plant can yield as many as 32 spears – picked daily for the six weeks growing season. Very little is wasted of the shoots or spears of the purplish and green varieties which grow above ground. Only an inch or so of their tough ends are lopped off before or after cooking.
On the other hand, a large part of the white must be discarded. Highly esteemed by French and German gourmet cooks, this type is nurtured underground and a large part of the stock is very fibrous. The only use of the tough sections is to boil them for about an hour, then strain for soup stock.
After harvesting, carried out by hand, asparagus must be cooked as soon as possible. It does not keep well and quickly loses its delicate flavor and much of its vitamin C. Newly picked or frozen-fresh, it is excellent when utilized in everything from appetizers to main courses.
Asparagus keeps its nutritious value and taste when used raw in salads or cooked in several different ways. The spears can be placed in boiling water and cooked for 6 to 10 minutes; or steam-boiled by standing them upright in about two inches of boiling water and cooking uncovered for 5 minutes, followed by 10 minutes steaming in a double boiler.
The spears can also be cut up and fried, used as the main ingredient in pasta recipes, quiches, salads, and soups; or baked in an oven as the main ingredient in casseroles. A healthy and wholesome vegetable, it is delectable in whatever way it is prepared.
Plain Asparagus
Serves 6
1 1/2 pounds fresh asparagus, tough ends trimmed and cut into 1-inch pieces
2 tablespoons butter
1/4 teaspoon salt
1/4 black pepper
1 cup water
Place all ingredients in a saucepan and bring to boil. Cover and cook over medium heat for 10 minutes, then serve with own juice while still hot.
Asparagus Appetizer
Serves 4 to 6
1 pound fresh asparagus, small spears
1/2 teaspoon salt
8 slices buttered toast, cut into halves
2 tablespoons grated Parmesan cheese
Place asparagus and salt in a saucepan then cover with water. Bring to boil, then cook over medium heat for about 8 minutes. Drain and allow to cool. Cut off and discard tough ends, then cut each spear into two pieces.
Place toast on a platter then laid two or three asparagus pieces on each piece. Sprinkle with cheese, then serve.
Asparagus Soup
Serves 6 to 8
4 tablespoons olive oil
2 medium onions, chopped
4 cloves garlic, crushed
1 small hot pepper, finely chopped
1-pound asparagus, tough ends trimmed, then chopped into small pieces
6 cups asparagus stock (obtained from boiling the tough throw-away sections of the asparagus for about an hour)
4 tablespoons finely chopped coriander leaves
2 teaspoon salt
1 teaspoon black pepper
1/2 teaspoon nutmeg
2 eggs, beaten
crumbled feta cheese to taste
Heat oil in a saucepan, then sauté onions, garlic, and hot pepper over medium heat for 10 minutes. Add asparagus, then stir-fry for a further 1 minute. Add asparagus stock, coriander leaves, salt, pepper, and nutmeg then bring to boil. Cover and cook over medium heat for 20 minutes. Stir in eggs then cook for a few moments. Place in serving bowls, then garnish with feta cheese and serve.
Raw Asparagus Salad
Mario Batali Food & WineServes 6
After the tips are cut off, the remaining part of the spears can be used for other dishes.
1 1/2 cups chopped fresh asparagus tips
1 cup chopped green onions
2 medium tomatoes, quartered, then sliced
1 small cucumber, about 6 inches, quartered lengthwise and thinly sliced
1 clove garlic, crushed
4 tablespoons olive oil
3 tablespoons vinegar
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon nutmeg
Place all the vegetables in a salad bowl.
Combine remaining ingredients then pour over vegetables. Toss and serve.
Asparagus Egg Salad
Serves 6 to 8
1-pound fresh asparagus
3 boiled potatoes, about 3/4 pound, diced into 1/2-inch cubes
4 hard-boiled eggs, chopped
4 tablespoons finely chopped parsley
2 cloves garlic, crushed
4 tablespoons olive oil
3 tablespoons vinegar
3/4 teaspoon salt
1/2 teaspoon black pepper
Place asparagus in a saucepan and cover with water, then ring to boil and cook over medium heat for about 8 minutes. Drain and allow to cool. Cut off and discard tough ends, then chop into 1/2 inch pieces. Place with potatoes and eggs in a salad bowl.
Combine remaining ingredients then pour over asparagus, potatoes and eggs. Toss then chill and toss again just before serving.
Asparagus-Nut Salad
Serves 8
Slivered almonds or crushed walnuts may be substituted for the cashew nuts.
2-pounds fresh asparagus
1 cup cashew nuts, broken into small pieces
4 tablespoons lemon juice
2 tablespoons tahini
2 tablespoons olive oil
2 tablespoons water
2 tablespoons finely chopped fresh coriander leaves (cilantro)
1/2 teaspoon salt
1/2 teaspoon black pepper
Place asparagus in a saucepan and cover with water then bring to boil. Cook over medium heat for about 8 minutes, then drain and allow to cool. Cut off and discard tough ends, then chop into 1/2-inch pieces. Place with cashew nuts in a salad bowl and set aside.
Thoroughly combine remaining ingredients then pour over asparagus and cashew nuts. Toss then chill and toss again just before serving.
Asparagus Gazpacho
Serves 6 to 8
This can be served as a refreshing summer soup, or as a main course for a light meal.
1-pound fresh asparagus
3 cups plain yogurt
1 medium onion, chopped
2 cloves garlic, crushed
4 tablespoons finely chopped fresh coriander leaves
2 tablespoons lemon juice
1 teaspoon salt
1/2 teaspoon black pepper
1/8 teaspoon cayenne
croutons
Place asparagus in a saucepan and cover with water, then bring to boil. Cook over medium heat for about 8 minutes, then drain (reserve water) and allow to cool. Cut off and discard tough ends, then chop and place in a blender or a food processor.
Add water to the reserved liquid to make 1 1/2 cups. Add with the remaining ingredients, except croutons, to asparagus in the blender or food processor, then blend for about 2 minutes. Place in a serving bowl and chill. While dining each diner can add croutons according to taste.
Asparagus and Eggs
Serves about 6
4 tablespoons butter
3/4-pound fresh asparagus, tough ends cut off and discarded and remainder cut into small pieces
1/2 cup water
6 eggs, beaten
1 tablespoon finely chopped fresh coriander leaves (cilantro)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon cayenne
Melt butter in a frying pan, and then add asparagus and water. Bring to a boil then cover and cook over medium heat for 10 minutes.
Thoroughly combine remaining ingredients then stir into asparagus. Stir-fry for few moments, then serve hot.
Asparagus Casserole
Serves 6
2-pounds fresh asparagus, rinsed in cold water, and woody ends snapped off
6 eggs
1/2 cup water
4 tablespoons Parmesan cheese
4 tablespoons butter, melted
3/4 teaspoon salt
3/4 teaspoon black pepper
1/2 teaspoon nutmeg
1/2 teaspoon cumin
2 tablespoons finely chopped coriander (cilantro)
1 teaspoon lemon zest
2 tablespoons freshly squeezed lemon juice
2 cups cooked long grain white rice
Place asparagus in a saucepan and cover with water then bring to boil. Cook over medium heat for 8 minutes, drain and let cool. Chop into 1/2-inch pieces and spread evenly on bottom of greased 8 x 8-inch x 2-inch casserole.
Preheat oven to 350˚F.
Place remaining ingredients in a bowl then thoroughly combine. Spoon evenly over asparagus. Bake uncovered for 30 minutes then broil until rice begins to brown, about 5 minutes.
Serve immediately.
Asparagus and Yogurt Casserole
Serves 8
3-pounds fresh asparagus, tough ends cut off and discarded, remainder cut into small pieces
2 1/2 cups plain yogurt
4 tablespoons olive oil
2 tablespoons finely chopped fresh coriander leaves (cilantro)
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon powdered garlic
1/4 teaspoon nutmeg
1/8 teaspoon cayenne
1/2 cup water
1/2 cup fine bread crumbs
Place asparagus in a casserole then set aside.
Combine remaining ingredients, except breadcrumbs then stir into asparagus. Spread bread crumbs evenly over top. Bake in a 350°F preheated the oven for 50 minutes or until asparagus is done then serve hot from the casserole.