Details on the health benefits of including asparagus in the diet and recipes for Asparagus, Leek & Potato Soup, Asparagus with Serrano Ham & Asparagus & Feta Salad
Not only is asparagus considered to be a delicacy, it is low in calories and packed full of nutrients. One cup provides 268mcg of folic acid (folate), a very important B vitamin which helps prevent neural tube defects in unborn babies and helps reduce the blood chemical homocysteine, a high level of which is associated with an increased risk of heart attacks. It also contains high levels of vitamin K, essential for strong bones and healthy blood clotting. Its high potassium content and low sodium makes it a diuretic and cleanser, helping to process proteins and flush the kidneys. Asparagus is also a good source of the flavonoids rutin, which helps protect blood vessels and quercetin which has anti - inflammatory and cancer fighting properties. Try the following recipes and enjoy the health benefits of delicious asparagus !
Asparagus, Leek and Potato Soup Recipe
Serves 4
- 25g butter
- 1 leek, white part only finely sliced
- 250g new potatoes, cut in half
- 500ml vegetable stock
- 500g asparagus, trimmed and cut into 2cm pieces
- 1/2 teaspoon tarragon, finely chopped
- 150ml single cream
- 1 tablespoon finely chopped parsley
- salt and pepper
Method
- Melt the butter in a pan and cook the leek gently for 5 mins until soft.
- Add the potatoes and stock and bring to the boil. Cover and simmer gently for about 15mins until the potatoes are almost tender.
- Stir in the asparagus and tarragon and cook for a further 3-5 mins until the asparagus is al dente.
- Remove 1/3 of the mixture and blend until smooth
- Return the blended soup to the pan, stir in the cream and parsley and season to taste.
- Reheat gently for about 3 minutes and serve.
Asparagus with Serrano Ham Recipe
- a splash of olive oil
- 1 tablespoon balsamic vinegar
- 16 - 20 asparagus spears
- 8 slices of Serrano or Parma ham
Method
- Heat the olive oil and balsamic vinegar in a well seasoned griddle pan or non stick frying pan.
- When it's hot, add the asparagus spears and cook until lightly charred on one side.
- Turn them and cook on the other side until they just go limp.
- Arrange the giddled asparagus on a serving platter or individual plates with the slices of Serrano or Parma ham and serve.
Roast Asparagus & Feta Salad
- 850g asparagus spears, washed and trimmed
- 75g hazelnuts, chopped
- 6 tablespoons extra virgin olive oil
- salt and black pepper
- juice of 1 lemon
- mixed salad leaves
- 250g feta cheese, crumbled
- chopped fresh mint, to serve
Method (serves 4)
- Toss the asparagus and hazelnuts in 2 tablespoons of the olive oil. Lightly sprinkle with salt and place on a baking tray.
- Cook in a preheated oven at 200 C / 400F or gas mark 6 for 12 - 15 minutes.
- Remove from the oven and allow to cool.
- In a mixing bowl, combine the lemon juice, pepper and remaining 4 tablespoons of olive oil. Add the mixed salad leaves and cooled asparagus and gently toss together.
- Transfer to a serving dish, sprinkle the cheese and a little chopped mint over the top and serve.
