The One Recipe for Sautéed Asparagus You’ll Ever Need

Are you looking for a healthy side dish that pairs perfectly with meat and fish? My recipe for sautéed asparagus is simple but delicious. Prepare this sautéed asparagus in just a few minutes and serve it alongside fish, meat, and other dishes. You can easily make this recipe for sautéed asparagus while preparing your main meal. You’ll only need asparagus, a few drops of olive oil, garlic, salt, and pepper.

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Health benefits of asparagus

Before we continue to the recipe for sautéed asparagus, I want you to understand why eating this vegetable is good for you. I meet many people who hate asparagus, but it’s usually because they’ve never prepared it in a way that makes this vegetable taste good. But taste is only part of what makes asparagus so good for you. Here are the health benefits you can enjoy by including more asparagus in your diet.

High in vitamins and minerals

This green veggie not only tastes good but also packs a lot of vitamins, such as K, C, and A, as well as zinc, iron, and folate. These vitamins and minerals make it a strong antioxidant food that protects your cells from oxidative stress.

Good for digestion

Asparagus is low in calories but high in fiber. One small portion of asparagus packs 2 grams of fiber, which is important for your gut health. Fiber in your food feeds the good bacteria living in your stomach and digestive tract lining.

It’s a natural diuretic

Everyone who enjoys asparagus knows that it can affect your urinary tract. To put it simply asparagus makes your pee smell weird. It’s because asparagusic acid gets broken down into sulfur byproducts which have an unpleasant smell. But asparagus does more than just change the smell of your urine. It can also make you pee more often. As a natural diuretic, it’s a good food for those who tend to retain water, have urinary tract infections, or constipation.

Rich in folic acid

Folic acid or vitamin B9 is an important element you need to consume daily. Folic acid is especially important for pregnant people to make sure the baby grows well and healthy. Just a small portion of asparagus contains around 22% of the daily vitamin B9 dose.

Recipe for sautéed asparagus: how to sauté asparagus in a few steps

Now that you know all the amazing health benefits of eating asparagus, hopefully, it has opened your appetite to make some sautéed asparagus yourself. Here’s my simple and easy recipe for sautéed asparagus.

Step 1: Cut the ends of asparagus spears

Asparagus ends are hard, so if you don’t cut them before cooking, your asparagus will be woody and fibrous. To avoid that, cut around 2 inches off the asparagus spears or just break the ends. Asparagus breaks easily around the part where the ends start to become hard.

Step 2: Preboil the asparagus

Boil some water in a saucepan. Once the water starts boiling, add asparagus spears. Make sure not to submerge the heads. Let the spears boil for 5-7 minutes. This will help soften the fibrous vegetable.

Step 3: Blanch the asparagus

Take the boiled asparagus from the heat and place it in cold water. This will quickly stop the cooking process and help preserve the color and texture.

Step 4: Sauté the asparagus

Heat a pan with a few drops of olive oil or a tablespoon of butter. Once the oil is hot, add the blanched asparagus. At the same time, put crushed garlic and season everything with salt and pepper. Sauté the asparagus for 1-2 minutes on one side and then flip them to coat evenly with spices and brown on both sides.

There you have it, perfectly sautéed asparagus.

The full recipe for sautéed asparagus

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