Asparagus – are they a luxury or a useful superfood? Low in calories and rich in vitamins K, B1, B9, C and E, the minerals iron and phosphorus, the flavonoids quartcetin, lutein and zeaxanthin. They are a natural diuretic and help to expel excess fluids and salt from the body, so it is good to include them in our menu.
In the spring, when they are in season, I buy fresh green asparagus. I do not use frozen or canned, because only fresh can I judge their quality. I prefer greens to white asparagus because they contain more iron and have a more intense aroma. I usually bake them or stew them with a little water along with other vegetables. Since I don’t taste them when baking, I serve the roasted asparagus with sauce. For the preparation of the sauce I use quality extra virgin olive oil and home-made mustard vegan and gluten-free – so I’m sure of the quality of the ingredients. The recipe for home-made mustard is on the blog. Roasted asparagus has a rich aroma and goes well with the aroma of mustard mustard in the sauce, and ginger and white pepper complement the slightly spicy taste of mustard. The green asparagus prepared in this way is served as a separate dish on the days of a detox diet or as a salad.
Roasted green asparagus with mustard sauceCourse: Main dishes, Recipes
450 g green asparagus
- Mustard sauce
40 g homemade mustard
15 g fresh lemon juice
15 g olive oil extra virgin
1 g ginger dry powder
1 g white pepper ground
3 g rock salt russian
Can be replaced with any other salt
20 ml. filtered water
2 g black sesame for sprinkling
- I turn on the oven to preheat to 200° C for 5 minutes. Before I put the pan with the asparagus, reduce it to 180° C.
- I wash the asparagus well and drain. I cut with a sharp knife 5 cm from the bottom of the stem of each asparagus. I don’t throw away the cut pieces – they are tough to eat, but I use them to make vegetable broth!
- I line a baking tray with parchment paper and arrange the asparagus stalks close together.
- I bake in a preheated oven at 180° C for 15 minutes or until ready – I periodically check the asparagus in the oven and take them out when they are soft. Set aside to cool slightly.
- In a glass jar I measure the required amounts of ingredients for the sauce. Close with a lid and shake the jar well until a homogeneous mixture.
- I put the roasted asparagus in a plate and pour the mustard sauce on top. Sprinkle with black sesame seeds for contrast and enrichment of taste.
- Nutrition for 100g:
- Calories – 80,82 kcal
- Protein – 4,24 g
- Carbohydrates – 3,40 g
- Fat – 6,14 g
- Fiber – 2,75 g
- Cooking time- 20 minutes