Hmong American Farmers Association

Growing community wealth since 2011

Asparagus

Asparagus Officinalis

Asparagus officinalis, commonly known as Garden Asparagus or simply asparagus, has been highly regarded by epicures since Roman times. Its popularity can be attributed to its delicious flavor, versatility in cooking, nutritional benefits, and historical significance as a prized food source. Unlike many vegetables, asparagus is a perennial, meaning it doesn’t need to be replanted each year. However, it can take up to three years for asparagus to mature enough for harvesting, though the wait is well worth it. When properly cared for, asparagus can continue to grow and be harvested for 10 to 15 years.

As with carrots, asparagus comes in a variety of colors: green, purple, and white. Green asparagus is the most popular and widely available in North America and globally, though purple and white varieties have gained popularity in recent years. Of the three, purple asparagus is the sweetest and contains a higher level of anthocyanins, which has contributed to its increasing popularity. White asparagus, while similar in taste to green asparagus, is tenderer, sweeter, and more widely used by gourmet chefs. It is also the most expensive due to the labor-intensive process required for its cultivation. White asparagus is grown by covering the spears with a thick layer of mulch or plastic “igloos” to prevent photosynthesis, keeping the spears from turning green.

In Germany, white asparagus holds a special place in the culinary tradition and is a symbol of spring.

History

Asparagus has a rich history that dates back over 2,000 years. It was prized by the ancient Egyptians, Greeks, and Romans, who valued it not only for its delicious taste but also for its medicinal properties. The Romans even considered it a luxury food and preserved it for use during the off-season by drying it. Asparagus cultivation spread throughout Europe during the Middle Ages, and by the 16th century, it had become a staple in European gardens.

In the 18th century, asparagus gained significant attention in France and England, where it was seen as a symbol of refinement in high society. By the 19th century, asparagus was being grown in North America, and its popularity continued to grow in both the Old and New Worlds. Today, asparagus remains a beloved vegetable, known for its versatility in cooking and its health benefits, with various cultivars now grown around the world.

Nutrition

Asparagus is a low-calorie, nutrient-packed vegetable. A 100-gram serving provides about 20 calories and is rich in protein, fiber, and essential vitamins and minerals. It’s an excellent source of Vitamin K, folate, and Vitamin A, and also provides Vitamin C, E, iron, and potassium. Additionally, asparagus contains antioxidants that support overall health, including cell protection and digestion. Its high fiber content makes it beneficial for heart health and digestion.

Season

Asparagus is typically grown and harvested in the spring. The growing season usually begins in early spring, with spears emerging from the soil as temperatures warm up. In most regions, asparagus is harvested from March to June, depending on the climate. The peak of the harvest season is often in April and May, when the spears are most tender and flavorful. After this period, the plants are allowed to grow and develop ferns, which help replenish the soil for the next year’s crop.

Selection

To harvest asparagus, look for young, tender spears that are about 6–8 inches tall. They should be firm and straight, not soft or woody. Use a sharp knife to cut them about 1–2 inches below the soil surface. Harvest every couple of days during the season to ensure the best quality. After harvesting, allow the remaining spears to grow for future seasons.

Storage

Store asparagus by standing trimmed spears in a jar with water, covered loosely in the fridge (lasts up to a week). Alternatively, wrap in a damp paper towel and refrigerate (use within 3–4 days). For long-term storage, blanch, freeze on a tray, then transfer to a container (keeps 8–12 months).

Trimming and Cleaning

Rinse asparagus, snap or trim woody ends, peel thick spears if needed, and pat dry before use.

Stir-Frying and Sautéing

Asparagus make a great and simple stir-fry meal. First start with cleaning and trimming your asparagus. Cut to desire size, typically 1-2 inches or cook whole. Using a large pan or wok, heat up the pan or wok over medium-high with oil of choice. Stir-fry or sauté for 3-5 minutes, stir frequently until tender-crisp. Season with salt, pepper, garlic, soy sauce, or lemon juice for flavor. Other veggie, nuts, or proteins can be added for texture and more taste.

Baking and Roasting

Similar to stir-frying and sautéing, start by prepping the asparagus to your liking. Preheat the oven to 400°F (200°C) for baking or 425°F (220°C) for roasting. Spread the asparagus in a single layer on a baking sheet lined with parchment paper. Once preheated, place the tray in the oven and bake for 12–15 minutes or roast for 8–12 minutes, until tender and slightly crispy.

Grilling

Prep the asparagus and toss with your choice of oil, salt, and pepper. Preheat the grill to medium-high heat (400°F/200°C). Place the spears directly on the grates or in a grill basket and cook for 5–7 minutes, turning occasionally until tender and slightly charred. Enhance the flavor with lemon juice, garlic, parmesan, or balsamic glaze.

Microwaving

Prep the asparagus and place it in a microwave-safe dish. Add 2–3 tablespoons of water to create steam. Cover with a microwave-safe lid or damp paper towel. Microwave on high for 2–4 minutes, until tender. Drain excess water, season to taste, and serve.

Blanching and Freezing

Blanch trimmed asparagus in boiling water for 2–4 minutes, then transfer to an ice bath. Drain, pat dry, and freeze in a single layer. Once firm, store in an airtight container for up to 12 months.

Equivalents, Measures, and Servings

  • 1 bunch = about 1 lbs. (450g) = 15–20 spears
  • 1 lbs. asparagus = 2–3 cups chopped
  • 1 cup cooked asparagus = about 4–5 spears
  • Serving size = 4–6 spears (about ½ cup cooked)

Complementary Herbs, Seasonings, and Foods

Herbs & Spices

  • Garlic, onion, chives, shallots
  • Thyme, basil, parsley, dill, tarragon
  • Black pepper, red pepper flakes, paprika

Seasonings & Sauces

  • Olive oil, butter, lemon juice, balsamic glaze
  • Parmesan, feta, goat cheese, hollandaise
  • Soy sauce, Dijon mustard, vinegar

Complementary Foods

  • Eggs, bacon, prosciutto, chicken, salmon
  • Mushrooms, tomatoes, potatoes, peas
  • Pasta, rice, quinoa, bread

Serving Suggestions

  • Simple Sides – Drizzle with olive oil, lemon juice, or parmesan.
  • Salads – Add to mixed greens, pasta salads, or grain bowls.
  • Egg Dishes – Serve with omelets, frittatas, or poached eggs.
  • Wrapped & Roasted – Wrap in bacon or prosciutto and bake.
  • Grilled & Charred – Serve alongside steak, chicken, or seafood.
  • Soups & Purees – Blend into creamy asparagus soup.
  • Stir-Fries & Pastas – Toss into stir-fries, risottos, or pasta dishes.

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Roasted Asparagus

Ingredients:

  • 1 lb (450g) asparagus, trimmed
  • 2 tbsp olive oil
  • 2 cloves garlic, minced (optional)
  • Salt and black pepper, to taste
  • 1 tbsp grated parmesan (optional)

Instructions:

  1. Preheat the oven to 425°F (220°C).
  2. Toss asparagus with olive oil, garlic, salt, and pepper.
  3. Spread in a single layer on a baking sheet.
  4. Roast for 8–12 minutes, until tender and slightly crispy.
  5. Sprinkle with parmesan (if using) and serve.

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Creamy Asparagus Soup

Ingredients:

  • 1 lb (450g) asparagus, trimmed and chopped
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 3 cups vegetable or chicken broth
  • 1 cup heavy cream or milk
  • 2 tbsp butter
  • Salt and pepper, to taste
  • 1 tbsp lemon juice (optional)

Instructions:

  1. In a pot, melt butter and sauté onion and garlic until soft.
  2. Add chopped asparagus and broth, bring to a boil, then simmer for 10–15 minutes until asparagus is tender.
  3. Blend until smooth, then stir in cream, salt, pepper, and lemon juice.
  4. Serve warm, optionally garnished with croutons or parmesan.

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Asparagus & Parmesan Risotto

Ingredients:

  • 1 lb (450g) asparagus, cut into 1-inch pieces
  • 1 cup Arborio rice
  • 3 cups vegetable or chicken broth, warmed
  • ½ cup white wine (optional)
  • 1 small onion, diced
  • 2 tbsp butter
  • ½ cup grated parmesan
  • Salt and pepper, to taste

Instructions:

  1. Sauté onion in butter until soft. Add rice and stir for 1–2 minutes.
  2. Pour in white wine (if using) and cook until absorbed.
  3. Add warm broth, ½ cup at a time, stirring frequently, until rice is tender (about 20 minutes).
  4. Stir in asparagus during the last 5 minutes of cooking.
  5. Remove from heat, stir in parmesan, and season with salt and pepper.

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Bacon-Wrapped Asparagus

Ingredients:

  • 1 lb (450g) asparagus, trimmed
  • 8–10 strips of bacon
  • 1 tbsp olive oil
  • Black pepper, to taste

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. Wrap 3–4 asparagus spears with a strip of bacon.
  3. Place on a baking sheet, drizzle with olive oil, and sprinkle with black pepper.
  4. Bake for 15–20 minutes, turning halfway until bacon is crispy.

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Garlic Butter Sautéed Asparagus

Ingredients:

  • 1 lb (450g) asparagus, trimmed and cut into pieces
  • 2 tbsp butter
  • 2 cloves garlic, minced
  • Salt and pepper, to taste
  • 1 tbsp lemon juice (optional)

Instructions:

  1. Melt butter in a pan over medium heat.
  2. Add asparagus and garlic, sauté for 3–5 minutes, stirring frequently.
  3. Season with salt, pepper, and lemon juice (if using). Serve hot.

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Asparagus Frittata

Ingredients:

  • 6 large eggs
  • ½ cup milk
  • 1 cup asparagus, chopped
  • ½ cup cheese (parmesan, feta, or cheddar)
  • ½ small onion, diced
  • 1 tbsp olive oil
  • Salt and pepper, to taste

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. In a bowl, whisk eggs, milk, salt, and pepper.
  3. Sauté onion in oil, then add asparagus and cook for 3–4 minutes.
  4. Pour the egg mixture into the pan, sprinkle with cheese, and cook on low for 2–3 minutes.
  5. Transfer to the oven and bake for 12–15 minutes until set.

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Asparagus Pasta with Lemon & Parmesan

Ingredients:

  • 8 oz (225g) pasta (spaghetti or penne)
  • 1 lb (450g) asparagus, cut into pieces
  • 2 tbsp olive oil or butter
  • 2 cloves garlic, minced
  • ½ cup grated parmesan
  • 1 tbsp lemon juice
  • Salt and pepper, to taste

Instructions:

  1. Cook pasta according to package instructions.
  2. In a pan, heat olive oil and sauté garlic for 1 minute.
  3. Add asparagus and cook for 4–5 minutes until tender.
  4. Toss cooked pasta with asparagus, parmesan, lemon juice, salt, and pepper.
  5. Serve warm with extra parmesan.

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Grilled Asparagus with Balsamic Glaze

Ingredients:

  • 1 lb (450g) asparagus, trimmed
  • 2 tbsp olive oil
  • Salt and pepper, to taste
  • 1 tbsp balsamic glaze

Instructions:

  1. Preheat the grill to medium-high heat (400°F/200°C).
  2. Toss asparagus with olive oil, salt, and pepper.
  3. Grill for 5–7 minutes, turning occasionally.
  4. Drizzle with balsamic glaze before serving.

From Bounty from the Box: The CSA Farm Cookbook, by Mi Ae Lipe