Harvest Co-op: Nutrition

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ALL ABOUT ASPARAGUS
The optimum season for fresh asparagus lasts from February through June. The earliest, most tender stalks are a beautiful apple green with purple-tinged tips. White asparagus is grown underground to prevent it from becoming green. White spears are usually thick and are smoother than the green variety.

When buying asparagus, choose firm, bright green (or pale ivory) stalks with tight tips.
Asparagus plants live 8 to 10 years and the spear’s size indicates the age of the plant from which it came — the more mature the plant, the thicker the asparagus. It’s best cooked the same day it’s purchased but will keep, tightly wrapped in a plastic bag, 3 to 4 days in the refrigerator. Or, store standing upright in about an inch of water, covering the container with a plastic bag.

Asparagus is grown in sandy soil so thorough washing is necessary to ensure the tips are not gritty. If asparagus stems are tough, remove the outer layer with a vegetable peeler.

Asparagus contains a good amount of vitamin A and is a fair source of iron and vitamins B and C.

Asparagus Recipes

Roasted Asparagus With Balsamic Vinegar
Serves 2

1 lb. fresh asparagus (12 to 14 medium), trimmed and peeled
1-1/2 tsp. olive oil (preferably extra-virgin)
1 Tbs. balsamic vinegar

Preheat oven to 500°F. In a large shallow baking pan toss asparagus with oil and salt and pepper to taste until coated well. Roast asparagus, shaking pan every 2 minutes, until tender and lightly browned, about 10 minutes. Remove pan from oven and drizzle vinegar over asparagus, shaking pan to combine well.

-Gourmet, June 1994

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Asparagus And Leek Soup
Serves 2

1 cup finely chopped white and pale green part of leek, washed well
1 garlic clove, minced
2 Tbs. unsalted butter
1 pound asparagus, trimmed and cut into 1-inch pieces
1-1/4 cups chicken broth
1/3 cup sour cream

In a saucepan cook the leek and the garlic in the butter over moderately low heat, stirring, until the leek is softened, add the asparagus, the broth, and 1/2 cup water, and simmer the mixture, covered, for 10 to 12 minutes, or until the asparagus is very tender.

Purée two thirds of the mixture in a blender until it is very smooth, stir the purée into the mixture remaining in the pan, and whisk in the sour cream and salt and pepper to taste. Cook the soup over moderately low heat until it is heated through, but do not let it boil.

-Gourmet May 1991

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Asparagus, Leek, Shiitake And Potato Ragout
Serves 4 as an Entrèe, or 6 as a Side Dish

2 large leeks (white and pale green parts only)
1 lb. small red potatoes
3 Tbs. olive oil
1 lb. asparagus, trimmed and cut diagonally into 1-inch pieces
1/2 lb. fresh shiitake mushrooms, stems discarded and caps quartered
1-1/2 cups chicken broth
1/2 lemon
1/4 cup chopped fresh mint leaves
3 Tbs. finely chopped fresh parsley leaves

Cut leeks crosswise into ½-inch slices and in a bowl soak in water, agitating occasionally to dislodge any sand, 5 minutes. Lift leeks out of water and drain in a colander.

Quarter potatoes. In a 12- to 14-inch non-stick skillet, heat 1 tablespoon oil over moderately high heat until hot but not smoking and sauté potatoes with salt to taste, stirring occasionally, until golden, about 5 minutes. Transfer potatoes to a bowl.
In skillet, heat 1 tablespoon oil until hot but not smoking and sauté leeks, stirring occasionally and shaking skillet, until lightly browned, about 3 to 4 minutes. Transfer leeks to bowl with potatoes.

In skillet, heat remaining tablespoon oil until hot but not smoking and sauté asparagus, stirring occasionally, 2 minutes. Add mushrooms and sauté mixture, stirring occasionally, until mushrooms are softened, about 3 minutes.

Add broth and bring to a boil. Add potatoes and leeks and simmer, covered, until vegetables are tender, about 5 minutes. Squeeze a little lemon juice over vegetables and stir in mint, parsley, and salt and pepper to taste.

—Gourmet April 1995

Roasted Asparagus And Red Onion Quesadillas
Serves 4 as a Luncheon or Supper Entrèe; 8 as an Hors d’oeuvre

Quesadillas
1 lb. asparagus, trimmed
3 Tbs. olive oil
1 large red onion, cut crosswise into ¼-inch-thick slices and separated into rings eight 6 to 7-inch flour tortillas
1/2 lb. pepper Jack cheese, coarsely shredded
1/4 cup finely chopped fresh coriander

Preheat oven to 500°F. In a large shallow baking pan, toss asparagus with 1½ teaspoons oil and salt and pepper to taste until coated well. In another large shallow baking pan, toss onion with 1-1/2 teaspoons oil until coated well. Roast vegetables in upper and lower thirds of oven, shaking pans occasionally and switching position of pans in oven halfway through baking, until tender and lightly browned, about 10 minutes. Cool vegetables and cut asparagus into ½-inch-thick slices.

Preheat broiler. Grease a large baking sheet. On sheet, arrange 4 tortillas in one layer and divide vegetables, cheese, and coriander among them. Cover quesadillas with remaining 4 tortillas.

Brush top tortillas with remaining 2 tablespoons oil and broil quesadillas about 3 inches from heat until golden brown, about 2 minutes. With a metal spatula, turn quesadillas over and broil until golden brown, about 2 minutes.

Make cumin lime cream while quesadillas broil. Cut quesadillas into wedges and serve with cumin lime cream.

Cumin Lime Cream

1/2 cup sour cream
1 tsp. ground cumin
1 tsp. fresh lime juice

In a small bowl, whisk together well cream ingredients.

-Gourmet, April 1995

Roasted Shallot And Sesame Asparagus
Serves 8

2-1/2 lbs. asparagus, trimmed
1-1/2 Tbs. olive oil
2 Tbs. minced shallot
2 Tbs. sesame seeds, toasted lightly
fresh lemon juice to taste

In a large shallow baking dish toss the asparagus with the oil, coating it well, and bake it in a preheated 500°F. oven, shaking the dish every 2 minutes, for 6 to 8 minutes, or until it is almost al dente. Sprinkle the asparagus with the shallot and the sesame seeds, bake it for 1 minute, or until it is al dente, and sprinkle it with the lemon juice and salt to taste.

—Gourmet, May 1990

Asparagus Almandine
Serves 2

3/4 lb. asparagus, trimmed
1/2 cup water
1 Tbs. unsalted butter
2 Tbs. sliced almonds, toasted lightly
fresh lemon juice to taste

Cut asparagus diagonally into ½-inch pieces. In a 10 inch skillet, simmer asparagus in water and butter, uncovered, until asparagus is crisp-tender and liquid is reduced to a glaze, about 3 minutes. Stir in almonds, lemon juice, and salt and pepper to taste.

-Gourmet, April 1994

Steamed Asparagus With Ginger Garlic Sauce
Serves 4 as an Entrèe with Rice or 6 as a Side Dish

2 lbs. asparagus, trimmed and cut
diagonally into 1/2-inch-thick slices
2 tsp. cornstarch
1/2 cup water
2 Tbs. soy sauce
1 Tbs. medium-dry Sherry or Scotch
1 tsp. sugar
1/2 tsp. salt
1 tsp. Asian sesame oil
1 Tbs. vegetable oil
2 Tbs. minced peeled fresh gingerroot
1-1/2 Tbs. minced garlic
2 Tbs. sesame seeds, toasted lightly
Cooked rice, if desired

In a steamer set over boiling water, steam asparagus, covered, until just crisp-tender, about 1 to 2 minutes. Transfer asparagus to a colander and rinse under cold water to stop cooking. Drain asparagus well.

In a 1-cup measure, stir together cornstarch and water until dissolved and stir in soy sauce, Sherry or Scotch, sugar, salt and sesame oil.

Heat a wok or large heavy skillet over high heat until hot and add vegetable oil. Heat vegetable oil until hot but not smoking and stir-fry gingerroot and garlic 30 seconds. Add asparagus and stir-fry 30 seconds. Stir cornstarch mixture and add to asparagus. Bring liquid to a boil, stirring, and stir-fry mixture until asparagus is well coated. Sprinkle asparagus with sesame seeds and toss.

-Gourmet, April 1995

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copyright 2002.
reproduced by special arrangement with
Hanover Consumer Cooperative Society, Inc.
Hanover, NH
(603) 643-2667