Fresh asparagus, with its long slender stalks and crunchy texture, is a favourite in many households. But if you’ve only ever tried tinned asparagus, get set for a whole new flavour experience!

In season between mid August and February in Australia, asparagus is a versatile vegetable that is super-quick to cook. It’s also packed full of vitamins and other nutrients.

History

The name ‘asparagus’ comes from the Greek language and means ‘sprout’ or shoot’. Asparagus is a member of the Lily family, and is related to onions, leeks and garlic.

Although we think of it as a vegetable now, asparagus has been grown as a medicinal herb for over 2000 years. In this time, it has also managed to gain a reputation as an aphrodisiac. According to Arab sources, asparagus that has been boiled in water, briefly fried in oil and sprinkled with condiments is a powerful aphrodisiac.

Varieties

There are four varieties of asparagus. These include:

Green: Spears range from pencil thin to very thick. Most Australian asparagus is of this variety.

White: Preferred in Europe, these sunlight-deprived stalks are a little milder and more delicate. Grown under mounds, fresh white asparagus is available in Australia, but is not very common.

Violet: This variety is most commonly found in England and Italy and has very thick and substantial stalks.

Wild: Asparagus grows wild in some areas around the world, including Europe, Turkey and the Middle East.

Nutritional information

As well as tasting great, asparagus is packed with nutrients. Asparagus is a good source of natural folate, with a bunch of asparagus providing more than half the recommended dietary intake of folate. It is also a good source of Vitamin C, fibre, Vitamin E, antioxidants and potassium.

Selecting and storing

You can buy asparagus from the fresh produce section of your supermarket, your fruit and vegetable store or from your local market. When selecting asparagus, look for crisp, green stalks that are uniform in size.

To keep asparagus fresher for longer, stand the bunch in three centimetres of water and store in the fridge. Make sure you change the water frequently.

Cooking ideas

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Before cooking asparagus, remove the base of the stalk. Bend the stem until it snaps – this removes the tough, fibrous part of the stem. There are many quick and simple ways to cook asparagus. Be sure not to cook it too long, as overcooking will spoilt the flavour and reduce the nutritional benefits.

Asparagus partners execptionally well with a wide range of flavours, including lemon, lime, ginger, parmesan, egg, avocado, roasted tomato and prosciutto – just to name a few!

Boil or steam

Place asparagus in a saucepan with two centimetres of boiling water. Cooking time will vary from two to eight minutes depending on the thickness of the asparagus. Serve with freshly cracked pepper or your favourite sauce.

Stir-fry

Cut spears diagonally in ½ inch pieces, leaving tips whole. Stir-fry pieces at medium-high heat until cooked to your liking.

Microwave

Place asparagus in a microwavable dish or serving bowl. Add approximately ¼ cup water and cover tightly. Microwave whole spears on high for two minutes (or one minute for pieces). Stand for two minutes before serving.

Raw

Although it is more common to cook asparagus, eating the vegetable raw is just as enjoyable. Simply rinse under water, remove the base of the stalk (as above) and serve with fresh avocado or your favourite dip.

Barbecuing and grilling

Place spears on barbecue plate or under a grill and turn occasionally until lightly coloured. Drizzle with a little olive oil and season with freshly cracked pepper and salt.

Baking

Asparagus is also delicious when baked in tarts and quiches.

Growing asparagus

Asparagus spears grow from a crown that is planted about a foot deep in sandy soils. Under ideal conditions, an asparagus spear can grow 10″ in a 24-hour period!

The outdoor temperature determines how much time will be between each picking. Early in the season, there may be 4-5 days between pickings. However, as the days and nights get warmer a particular field may have to be picked every 24 hours.

After harvesting is done, the asparagus spears grow into ferns, which produce red berries – the food and nutrients necessary for a healthy and productive crop the next season.

A well cared for asparagus plant will generally produce for about 15 years without being replanted.

Did you know?

Asparagus can take the pain out of a bee sting. Just crush and apply to the affected area and surrounding skin.

Calorie King
CalorieKing's mission is to provide the best information, tools and education to Australians to help them conquer their weight.

CalorieKing is the brainchild of Allan Borushek, registered dietitian, co-found here at food.com.au and author of "Allan Borushek's Pocket Calorie & Fat Counter", Australia's best-selling calorie counter for over 30 years.
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