|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 11g||14%|
|Saturated Fat 1g||7%|
|Total Carbohydrate 8g||3%|
|Dietary Fiber 4g||13%|
|Total Sugars 3g|
|Vitamin C 12mg||59%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Delicious, green, and firm asparagus are a delightful side to any meal and make a great addition to salads, stews, or soups. Great in omelets and frittatas, asparagus adds texture and plenty of flavor to all sorts of dishes. Even eaten on their own with a squeeze of lime, these spears are are simply wonderful. Our quick recipe for an asparagus and mushroom side highlights the freshness of the vegetable and the meaty texture of the mushrooms, all bound together by a touch of pungent garlic and a pinch of salt and pepper.
Asparagus is a seasonal vegetable that is usually found in supermarkets between February and June, with April being the best month to find the greenest and most flavorful spears. Thanks to the massive importation of asparagus from China and Peru, it is easier to have asparagus at any time during the year, although plenty of frozen options exist when no fresh asparagus is found. Of course, if you have a choice always go for fresh, firm, and smooth-to-the-touch spears with closed tips. A great source of folic acid, asparagus also has great levels of potassium and vitamins A, B6, and C. A cup of asparagus, 134 grams, has barely 27 calories, 3 grams of protein, 3 grams of fiber, and 70 micrograms of folate, an outstanding value considering the recommended intake of folate for most adults is 400 micrograms a day.
We recommend using white button or a wild mushroom assortment if you can find it. If the mushrooms are small, leave them whole for a beautiful look. This is a great side to steak, pork, or chicken and stands up well as a light main when served with poached eggs on top, a few slices of prosciutto on the side, and a good chunk of crusty warm bread.
1 pound asparagus
8 ounces mushrooms, sliced
3 tablespoons extra-virgin olive oil
3 cloves garlic, minced
Kosher salt, to taste
Ground black pepper, to taste
Gather the ingredients.
Preheat the oven to 425 F. Oil a large rimmed baking sheet or pan. Wash and trim the asparagus. If the stalks are thick, peel the tough skin using a vegetable peeler.
Bend each stalk gently. The tougher ends should snap right off and the upper part is what you need to use; discard the tough bottoms. Alternatively, use a knife to trim the stalks.
Slice the asparagus spears into 2-inch sections.
Toss the asparagus and mushrooms in a large bowl with the olive oil and garlic until well coated.
Arrange the vegetables in the prepared baking pan. Sprinkle the asparagus and mushrooms with kosher salt and freshly ground black pepper to taste.
Roast for 12 to 15 minutes, until tender and lightly browned. Allow less time for very thin asparagus spears. Serve hot.
How Do You Clean Mushrooms?
Properly cleaning mushrooms makes the difference between soggy and mushy bits and crisp and tender pieces. As they tend to absorb a lot of water, here are a few key tips to clean them without ruining their texture:
- Wild mushrooms need to be rinsed and immediately dried with paper towels. Leaving wet mushrooms to drain in a colander will make them soggy when cooked, and will also water down their flavor. No matter what you do, don't soak them.
- Commercially produced mushrooms need less cleaning, as they're produced under very sanitary conditions and have less dirt. Simply clean with a damp paper towel and trim the ends when too dirty.
If the mushrooms you bought are already sliced, give them a quick rinse and pat dry. Although it might take some time and effort, it's worth it, as they will crisp up better and have a better flavor.
Additional Vegetables and Toppings
Consider making a heartier dish by adding other vegetables into the mix:
- Add sliced green, yellow, and red peppers for flavor and color.
- Sauté one sliced medium sweet onion in olive oil for 3 to 4 minutes before adding it to the roasting pan. Pre-cooking the onions allows for them to caramelize faster in the oven.
- Add halved cherry tomatoes into the roasting pan. These will give volume to the dish, as well as a sweet touch that counter-balances the earthiness of the mushrooms.
- Serve the asparagus with shaved Parmesan pieces for a tangy addition. Pecorino Romano also works well.
- Use sliced almonds or chopped walnuts to top the vegetables and add some crunch.
Asparagus, Raw. FoodData Central. United States Department of Agriculture.