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10 Healthy Asparagus Recipes You’ll Want to Try

Asparagus.

It tastes weird and makes your pee smell even weirder.

Why, you wonder?

Well, it tastes weird because…it just tastes weird…and it makes your urine smell like sewage because it contains asparagusic acid, which the body turns into sulfur-containing compounds.

If you’ve always avoided this veggie for one or both of these reasons, then I invite you to give these asparagus recipes a try.

Your pee is still gonna stink (nothing we can do about that), but they’re packed with essential nutrients and, as you’ll see, they’re quite tasty too.

For example, if you’re looking for a delicious new take on breakfast, try the Egg-In-a-Basket Grilled Cheese with Sautéed Asparagus.

If you’ve got a thing for all things Mediterranean, I think you’ll love the Grilled Asparagus Salad with Feta & Hazelnuts.

And if you want to really indulge, go in for the Asparagus-Spinach Pesto Pasta with Blackened Shrimp and you can thank me later. 🙂

Enjoy!

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Grilled Asparagus French Lentil Salad

Serves 4

Asparagus is nutritious yet low in calories. To turn it into a substantial salad that’ll keep you full, mix it with lentils.

This veggie salad also has green beans, potatoes, and olives for added nutrition. It’s finished with a caper-shallot dressing, and the base is a simple white wine vinaigrette.

Nutrition Facts (Per Serving)

325

Calories

12 g

Protein

35 g

Carbs

18 g

Fat

Ingredients

Caper Shallot Dressing:

1 small shallot, finely minced (about 2 Tbsp.)

2 Tbsp. capers, minced

1/2 tsp. Dijon mustard

2 Tbsp. white wine vinegar

Sea salt and freshly ground black pepper to taste

1/4 cup extra-virgin olive oil

Asparagus-Lentil Salad:

1/2 cup French lentils, rinsed

1/2 lb. mini potatoes

1/3 lb. green beans, stems removed

1 1/2 lbs. asparagus, ends trimmed off

1 Tbsp. extra-virgin olive oil

Sea salt and freshly ground black pepper to taste

1/4 cup pitted black olives, cut in half

4–5 radishes, cut into wedges

1 Tbsp. minced chives

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White Asparagus with Serrano Ham

Serves 4

One of the biggest differences between white asparagus and the usual green variety is the color.

The flavor is slightly milder, but one of the only things missing is chlorophyll. So go ahead and get white asparagus if you see it in the market, and use it for an awesome healthy recipe like this.

Nutrition Facts (Per Serving)

251

Calories

9 g

Protein

9 g

Carbs

21 g

Fat

Ingredients

20 spears white asparagus

20 thin Serrano ham slices (about 5 oz.)

Handful of fresh spinach leaves

2 Tbsp. sour cream

Juice of 1 lemon

Salt and freshly ground black pepper to taste

2 tsp. sugar

4 Tbsp. extra-virgin olive oil

1 tsp. salt

1 Tbsp. butter

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Grilled Asparagus Salad with Feta & Hazelnuts

Serves 4

Grilled asparagus can be good with just olive oil, salt, and a squeeze of lemon juice. But it doesn’t take much more to upgrade it to an awesome summer appetizer to serve at a backyard cookout.

This recipe has other veggies like red onion, arugula, and grape tomatoes. The best part, though, is the topping of hazelnuts and crumbled feta cheese.

Nutrition Facts (Per Serving)

212

Calories

7 g

Protein

10 g

Carbs

18 g

Fat

Ingredients

1/2 small red onion, thinly sliced

2 Tbsp. freshly squeezed lemon juice

16 spears asparagus (about 1 bunch), trimmed

3 Tbsp. extra-virgin olive oil, divided

Sea salt and freshly ground black pepper to taste

2 cups baby arugula

2 cups grape tomatoes, halved

1/2 cup crumbled feta

1/4 cup toasted unsalted hazelnuts

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Asparagus with Lemon Parmesan Breadcrumbs

Serves 4

Vegetables don’t always have to taste like a healthy side dish. This asparagus is coated in a mix of Parmesan cheese, lemon zest, and bread crumbs, then finished in the oven for a short time.

Altogether it takes 20 minutes or less from start to finish, so you can prepare this while you wait for your protein of choice to cook.

Nutrition Facts (Per Serving)

104

Calories

6 g

Protein

12 g

Carbs

5 g

Fat

Ingredients

1 lb. asparagus spears, trimmed

Cooking spray

1/3 cup panko breadcrumbs

1/4 cup (about 1 oz.) grated Parmesan

2 tsp. grated lemon zest

1 tsp. canola oil

1/2 tsp. freshly ground black pepper

1/4 tsp. salt

2 Tbsp. freshly squeezed lemon juice

1 tsp. unsalted butter, melted

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Asparagus-Spinach Pesto Pasta with Blackened Shrimp

Serves 6

Even if someone at your table doesn’t love asparagus, you can sneak this healthy spring veggie into the meal. Make a pesto sauce for pasta with spinach and asparagus, and no one will be the wiser.

It looks the same as the traditional pesto made with fresh basil, and it still has pine nuts for a similar flavor. Serve with less pesto to reduce fat per serving.

Nutrition Facts (Per Serving)

601

Calories

33 g

Protein

49 g

Carbs

32 g

Fat

Ingredients

Pasta:

1 lb. dried whole-wheat pasta

1 lb. raw shrimp, peeled and deveined

2 Tbsp. blackening powder (or Cajun seasoning)

1 Tbsp. extra-virgin olive oil

1/4 cup toasted pine nuts

Asparagus-Spinach Pesto:

1 bunch asparagus spears (about 1 lb.), ends trimmed and cut into 2” pieces

3 cups baby spinach leaves, loosely packed

4 cloves garlic, peeled

1/2 cup (about 2 oz.) freshly grated Parmesan

1/4 cup toasted pine nuts

2 Tbsp. freshly squeezed lemon juice

1/2 tsp. salt

1/2 cup extra-virgin olive oil

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Asparagus & Basil Ricotta Stuffed Salmon with Lemon Sauce

Serves 4

Asparagus doesn’t just have to be a side dish or salad. Here it’s part of a whole meal, stuffed inside a salmon fillet with ricotta and fresh basil.

There’s tons to enjoy here, in terms of both flavor and nutrients, so you don’t really need a side dish. If you need something, mashed cauliflower or brown rice is all it takes for a full plate.

Nutrition Facts (Per Serving)

347

Calories

46 g

Protein

6 g

Carbs

15 g

Fat

Ingredients

4 (5 oz.) salmon fillets, skins removed

Salt and freshly ground black pepper to taste

1 container (12 oz.) fat-free ricotta

1/2 cup (about 2 oz.) grated parmesan

2 Tbsp. chopped fresh basil

2 tsp. lemon zest

Salt and freshly ground black pepper to taste

1/2 lb. asparagus, trimmed

1 Tbsp. butter

1/2 cup chicken broth

2 Tbsp. freshly squeezed lemon juice

2 tsp. cornstarch

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Egg-in-a-Basket Grilled Cheese with Sautéed Asparagus

Serves 1

Eggs in a basket are a favorite American breakfast. They’re an easy way to cook eggs and toast in one dish. Make space in the middle of sandwich bread, creating a circle with either a biscuit cutter or the rim of a round glass.

But in this grilled cheese, that’s just the start. After making the skillet eggs and toast, that’s turned into an asparagus sandwich with melted cheese.

Nutrition Facts (Per Serving)

402

Calories

22 g

Protein

28 g

Carbs

24 g

Fat

Ingredients

2 slices whole-wheat bread

2 large eggs

1 Tbsp. butter

3–4 spears asparagus, sliced

Salt and freshly ground black pepper to taste

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Grilled Asparagus with Celery Root Puree

Serves 4

When asparagus is in season, winter root vegetables like celery root are also in the market. And it’s delicious to combine them to transition from cold weather to springtime.

Then you also benefit from the nutrients like vitamin C, which is found in both asparagus and celery root.

Nutrition Facts (Per Serving)

139

Calories

6 g

Protein

13 g

Carbs

9 g

Fat

Ingredients

2 bunches asparagus, washed and trimmed

Zest of 1 lemon

2 Tbsp. extra-virgin olive oil

1 head celery root, peeled and roughly cubed

1 large shallot, peeled, trimmed, and thinly sliced

2 cloves garlic, finely chopped

1 cup milk (or non-dairy milk of choice)

Sea salt and freshly ground black pepper to taste

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Asparagus & Cheese Quiche with Hash-Brown Crust

Serves 10

This asparagus quiche is the ultimate breakfast because, instead of using regular pastry dough, it’s baked in a hash brown crust. Basically you’ll get three brunch items – eggs, hash browns, and veggies – in one bite.

And once the quiche in the oven, you can kick back and drink coffee until brunch is served.

Nutrition Facts (Per Serving)

317

Calories

14 g

Protein

18 g

Carbs

21 g

Fat

Ingredients

4 medium russet potatoes (about 2 lbs.), peeled

1 1/2 tsp. salt, divided

3/4 tsp. freshly ground black pepper, divided

2 Tbsp. vegetable oil

3 Tbsp. unsalted butter, divided

4 medium shallots, thinly sliced

6 large eggs, room temp.

1 1/4 cups half-and-half

1 tsp. mustard powder

Pinch of grated nutmeg

1 Tbsp. finely chopped tarragon

1 1/2 cups (about 5 oz.) grated Fontina cheese

3/4 cup (about 4 oz.) fresh goat cheese, crumbled

1/2 lb. asparagus, ends trimmed

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Light Creamy Asparagus Soup

Serves 4

Heavy cream is usually the main ingredient to make asparagus soup into a rich appetizer. But you don’t have to add that much fat to fresh veggies in order to make an amazing soup.

This recipe uses Greek yogurt with a spoonful of olive oil instead to add more protein with a fraction of the fat. Each bowl of soup has a whopping 15 grams of protein, so it even makes a great post-workout snack.

Nutrition Facts (Per Serving)

165

Calories

15 g

Protein

16 g

Carbs

5 g

Fat

Ingredients

1 Tbsp. extra-virgin olive oil

1 leek, cleaned and thinly sliced

1 clove garlic, chopped

1 1/2 lbs. asparagus, ends trimmed off, cut into 1–2” pieces

1/2 cup frozen peas

Pinch of red pepper flakes (optional)

Salt and freshly ground black pepper to taste

4 cups low-sodium chicken broth (or vegetable stock)

1 cup water

1 cup nonfat plain Greek yogurt

1/4 cup shaved Parmesan, for topping

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