Asparagus are diuretics, low in calories and have a high satiety index. Wild asparagus are much thinner than cultivated ones and are mostly found in oak woods and pastures. They are dark green in color and have a more intense flavor than cultivated ones.
All types of asparagus contain saponins, polyphenols and a good amount of minerals, mostly potassium. Not everyone, however, can take advantage of their properties due to the high intake of uric acids which can contribute to aggravating problems with cystitis, prostatitis, kidney stones, gout and some osteoarticular disorders.
How to store and cook asparagus
Wild asparagus should be kept in a jar with a little water, as we would do with a bouquet of flowers, and they can be stored for a maximum of a couple of days. Grown asparagus can be kept in the fridge for two or three days.
Asparagus, especially wild ones, are the ideal ingredient for the preparation of omelettes and risottos. Cultivated asparagus have a more delicate flavor and are excellent especially as side dishes or as an ingredient in mixed salads.
Some asparagus only the tips should be consumed, that is, the most tender part, which can be broken with the hands. Before using asparagus for the preparation of risottos and omelettes, it is advisable to cook them by blanching them.
Asparagus among the vegetables of March: discover the others
Risotto with asparagus: a traditional recipe
Ingredients for people 4:
> a bunch of asparagus (preferably wild)
> 350 grams of risotto rice
> a clove of garlic
> extra virgin olive oil
> vegetable broth
> butter and Parmesan to cream
Preparation: rinse the asparagus under running water, break off the tips and blanch them. Meanwhile, prepare a vegetable broth with celery, carrot, onion, parsley and salt. Drain the asparagus, without throwing away the cooking water, which we can add to the vegetable broth. Fry a clove of garlic in a couple of tablespoons of extra virgin olive oil; remove the garlic and add the rice to toast it. Cook adding vegetable broth a little at a time; the asparagus should be added when the rice is half cooked. When the risotto is cooked, stir in the Parmesan and a knob of butter; season with salt if necessary.
Risotto with veg asparagus (with almonds): to obtain an asparagus risotto without ingredients of animal origin, follow the procedure of the previous recipe but, at the end of cooking, instead of whipping with butter and Parmesan, add 80 grams of almonds unpeeled, toasted and coarsely chopped.
Ingredients for 4 people:
> a bunch of asparagus wild or cultivated
> 100 grams of cherry tomatoes
> Grana cheese flakes
> 100 grams of pine nuts
> Extra virgin olive oil, pepper and salt
Preparation: rinse the asparagus under running water and boil them in salted water for 5/6 minutes. Wash and cut the cherry tomatoes into four pieces and toast the pine nuts. Put asparagus and cherry tomatoes in a salad bowl and season with oil, salt and pepper; at the end add the toasted pine nuts and parmesan flakes.
Also try the vegan recipes with March vegetables
To learn more:
> Asparagus among the diuretic foods: find out about others and when to eat them
> 3 recipes with asparagus
> Raw or cooked asparagus