All about Asparagus
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By LISA Peterson
University of Illinois Extension
Fresh local produce in the early Spring can feel limiting. Still, a few vegetables pop up in late April and early May, including onions, lettuce, peas, spinach, and asparagus! Asparagus is a good source of vitamins A and C, which can help keep the immune system strong. This long green vegetable is also a low-calorie vegetable with six spears only containing 20 calories and a source of fiber and folate.
To store asparagus for freshness and quality, use within three to four days from purchase or picking. Store in the coldest part of the refrigerator, wrapping in a damp paper towel, a plastic bag, or an inch of water with a plastic bag over it. Asparagus is a great vegetable to freeze! Remember to blanch first. Blanching is placing a vegetable in boiling water for a short period to stop enzymatic action, preventing further loss of color, flavor, and texture. Following blanching, they are quickly cooled in an ice bath. Vegetables are blanched for freezing for quality, not safety. Blanch asparagus based on the size of the asparagus stalks for example, small stalks only need to be blanched for 2 minutes, while large stalks are blanched for four minutes. Asparagus can also be pickled or pressure canned for long-term storage.
Asparagus is a versatile vegetable and adds extra color and flavor to omelets, a casserole, mixed into mashed potatoes, stir-fries, diced up and used as a pizza topping, in a pasta or green salad, in a soup, or sandwich; the ideas are endless! Asparagus can be steamed, boiled, roasted, microwaved, air fried, and grilled! Are you looking for a new idea with asparagus? Try an asparagus pesto pasta! Questions about using asparagus or storing it? Call the Jersey County Extension office at 498-2913.
Asparagus Pesto Pasta:
• 1 lb. asparagus
• 8 oz. whole wheat rotini pasta
• 1 Tbsp. olive oil
• 2 tsp. garlic powder
• 1 tsp. ground black pepper
• ½ cup basil pesto
• 1/3cup sun-dried tomatoes, julienne cut
• 1/3 cup feta cheese
Preheat oven to 425°F. Wash hands with soap and water. Wash asparagus and trim off tough ends. Toss asparagus with olive oil, garlic, and pepper. Roast for 8-12 minutes or until tender. Once cooled, cut into one-inch bite-size pieces. Set aside.
Boil pasta until tender or as directed on the box. Drain and rinse pasta with cool water.
Place tomatoes in a microwave-safe bowl, cover with water and heat 1-2 minutes until rehydrated.
Combine pasta, asparagus, pesto, tomatoes, and feta cheese in a bowl. Serve warm or cold. Yield: 9 Servings
Nutrition Facts (per serving): 190 calories, 9 grams fat, 235 milligrams sodium, 25 grams carbohydrate, 5 grams fiber, 7 grams protein
