I always look forward to early spring when the freshest asparagus spears are just emerging from the soil. They are tender, sweet, and packed with nutrients. While, you can find hot house asparagus all year round, it really is most flavorful when harvested in the spring. The season can be 8 to 10 weeks long, giving us a couple of months of this delicious vegetable.
Health Benefits of Asparagus
Asparagus is an extremely low-calorie vegetable with no fat. The spears are a terrific source of dietary fiber. Dietary fiber helps to lower both LDL cholesterol and blood glucose levels. Fresh asparagus is a good source of anti-oxidants such as lutein and carotene. These compounds help remove damaging free radicals from our bodies.
Fresh asparagus is a rich source of folate, B-complex vitamins, vitamin C, vitamin A, and vitamin E. The spears are also an excellent source of vitamin K. Vitamin K promotes bone formation and helps to prevent neuronal damage in the brain. Asparagus is also a great source of the minerals copper and iron. It’s nice to know that we have a plant based source of iron, especially if you are vegan.
Preparations of Asparagus
I think asparagus is one of the easiest vegetables to prepare. You don’t have to do much of anything prior to cooking asparagus other than washing and trimming the spears. It is essential that you cut or snap off the woody ends because they are just too fibrous to chew or digest properly.
Asparagus can be steamed, roasted, sautéed, boiled, or cooked in an air fryer. I am amazed at how quickly this vegetable cooks to perfection in my air fryer. I enjoy eating air-fried asparagus just as it is as a side dish. But, I often will make a big batch of asparagus to make cream of asparagus soup, add to a frittata or quiche, make into a refreshing salad with grape or cherry tomatoes, and toss into stir fried rice.
We’ll go through the steps to make easy air fryer asparagus. Then, we’ll explore ways to serve this versatile vegetable.
Easy Air Fryer Asparagus (Vegan, Vegetarian, Paleo, and Keto compliant)
Ingredients:
- 1 bunch of asparagus spears (approximately 1 pound)
- 1 TBS extra virgin olive oil
- 1/2 tsp sea salt
- 1/2 tsp freshly ground black pepper
Total time:15 min – Prep time:5 min – Cook time:10 min – Serves:4 people
Author: Nick
Directions:
1. Wash the asparagus spears under cool running water. Drain on paper towels. Trim the thick woody ends off of each stalk with a sharp knife. You can also snap them off where the white part meets the green. Discard the ends.
2. Preheat the air fryer to 375°F.
3. Place the spears on a platter and coat them evenly with the olive oil. Season with the salt and pepper.
4. Place the spears in a single layer in the basket or plate of your air fryer. Set the timer for 10 minutes. Cook for 3 minutes and shake the bucket to rotate the asparagus. Continue to cook for 4 minutes for skinny spears and 10 minutes for thick spears. (You may have to cook in 2 batches).
5. Place the asparagus on a platter. You can top them with one of the following and serve, or proceed to one of the other recipe ideas.
- grated parmesan
- toasted bread crumbs
- lemon juice
- balsamic vinegar
- toasted and chopped hazelnuts
Cream of Asparagus Soup
Ingredients:
- 1 pound of air fryer asparagus (1 batch), cut into 1 inch pieces
- 2 TBS unsalted butter
- 1/4 cup chopped onion
- 1 small clove garlic, crushed
- 3 cups chicken stock
- 1/4 cup heavy cream
- 1 tsp sea salt
- 1/2 tsp freshly ground pepper
- 3/4 cup sour cream, at room temperature
- 1 tsp smoked paprika
- Croutons for serving
Total time: 25 min – Prep time: 10 min – Cook time: 15 min – Serves: 2 people
Directions:
1. In a soup pot over medium-high heat, melt the butter. Add the onions and garlic and sauté for 5 to 8 minutes until translucent and fragrant. Add the chicken stock and bring to a boil. Reduce to a simmer and cook for 10 minutes.
2. Add the asparagus pieces and continue to simmer for an additional 5 to 10 minutes or until the air-fried asparagus is soft. Stir in the half and half and bring the soup back up to a gentle boil. Turn the heat off and allow the soup to cool down slightly, just enough to transfer to a blender, approximately 5 minutes. Season with salt and pepper.
3. Transfer the soup to a blender and puree until smooth and creamy. Return the soup to the pot over low heat and whisk in the sour cream until well incorporated.
4. Place the soup in serving bowls and dust with paprika. Add croutons to the top and enjoy while warm.
Asparagus Frittata Recipe
Ingredients:
- 1 pound of air fryer asparagus (1 batch)
- 6 large whole eggs
- 1 TBS butter
- 3/4 cup ricotta cheese
- 1 TBS chives, minced
- 1/2 tsp sea salt
- 1/4 tsp dried tarragon
- 1 cup shredded Gruyere cheese
Total time: 29 min – Prep time: 15 min – Cook time: 14 min – Serves: 4 to 6 people
Directions:
1. Cut the asparagus into 1 inch pieces and set aside.
2. In a large bowl, whisk the eggs. Add the ricotta, chives, salt, and tarragon. Stir to combine well.
3. In a large oven-proof skillet over medium heat, melt the butter. Add the asparagus and warm through for 30 seconds. Pour the egg mixture into the pan and cook until the eggs set up, but are still runny on top, approximately 5 minutes. Meanwhile, preheat your oven broiler.
4. Top the eggs with the Gruyere cheese. Place the pan in the oven and broil until the cheese has melted and the top of the frittata is lightly browned, approximately 7 minutes.
5. Remove the frittata from the oven and carefully slide it onto a cutting board or platter. (Use oven mitts). Slice into 4 or 6 wedges and serve while warm with a nice salad of spring greens.
Asparagus Salad with Tomatoes and Feta
Ingredients:
Vinaigrette
- 3 TBS extra virgin olive oil
- 2 TBS balsamic vinegar
- 1 tsp Dijon mustard
- 1 tsp honey
- 1/2 tsp sea salt
- 1/4 tsp freshly ground pepper
Salad
- 1 pound of air fryer asparagus (1 batch), cooled and trimmed into 2 inch slices
- 3/4 cup grape tomatoes, cut in half
- 2 ounces (1/2 cup) crumbled feta cheese
- 1/3 cup toasted walnuts, chopped
Total time: 10 min – Prep time: 10 min – Serves: 2 to 4 people
Directions:
1. In a small bowl, whisk together the oil, vinegar, mustard, honey, salt, and pepper. Set aside or refrigerate until ready to serve.
2. In a shallow serving bowl, combine the asparagus, tomatoes, and feta. Dress with the vinaigrette and toss lightly. Sprinkle the walnuts all over the top of the salad.
3. Serve immediately so that the cheese doesn’t discolor from the balsamic vinegar.
Asparagus and Ginger Fried Rice
Ingredients:
- 1 pound of air fryer asparagus (1 batch)
- 3 cups cooked brown rice
- 2 TBS canola or peanut oil
- 1 TBS minced fresh ginger
- 2 scallions, thinly sliced
- 1 TBS low-sodium tamari or soy sauce
- Sea salt and freshly ground pepper to taste
- 2 tsps sesame seeds for garnish
Total time: 15 min – Prep time: 10 min – Cook time: 5 min – Serves: 4 people
Directions:
1. Break up the rice with a fork to separate it if it has clumped together. Slice the asparagus on a diagonal into 1-1/2 inch pieces.
2. Heat a large skillet or a wok over medium-high. Add 1 tablespoon of the oil to the pan, along with the ginger and scallions. Cook for approximately 2-1/2 minutes until soft and aromatic. Add the asparagus and just heat through for 30 seconds.
3. Add the remaining tablespoon of oil to the pan. Add the rice and stir fry until the rice starts to get golden and crispy, approximately 2 minutes. Stir in the tamari. Season with salt and pepper.
4. Place the rice in individual serving bowls and top with sesame seeds. Serve with chop sticks and enjoy.
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