Asparagus
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Major Growing Areas
Originally from Europe, North Africa and West Asia, asparagus is now widely grown in places such as southern Europe, areas along the Mediterranean coast, as well as China, Peru and Mexico.
Varieties
Also known as sparrow grass and Asparagus officinalis, asparagus can be classified into 3 main varieties by colour, namely white asparagus, green asparagus and purple asparagus.
Nutritional Values
In addition to providing protein, dietary fibre, vitamin E and potassium, asparagus is also rich in β-carotene, vitamin K and multiple antioxidants. Vitamin K helps in blood coagulation, prevents excessive blood loss and keeps the liver healthy.
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| Per 100 g |
| Energy |
20 kcal |
| Protein |
2.2 g |
| Dietary Fibre |
2.1 g |
| β-carotene |
449 µg |
| Vitamin C |
5.6 mg |
| Vitamin E |
1.13 mg |
| Vitamin K |
41.6 µg |
| Potassium |
202 mg |
Buying and Cooking Tips
The best asparagus should have plump tips, tightly packed scales, straight and elastic stems, and a bright and glossy colour. The cut should be intact and without dryness, discolouration or any unusual odour. Asparagus is suitable for stir-frying, salad-making and soup-making, adding a fresh green colour and a sweet flavour to the dishes. For salad-making, it is recommended to first blanch the asparagus in boiling water for about 30 seconds and then immediately chill it in ice water to retain its crispy texture and nutrients.
Fun Facts
Abundant in spring, asparagus is known as the “king of spring vegetables”. Different varieties of asparagus of different colours slightly vary in nutritional components and flavour. For example, purple asparagus contains anthocyanins (natural antioxidants), which can add colour to the dishes. On the other hand, white asparagus, cultivated in soil and shielded from sunlight, retains its white colour. It has a delicate texture and a sweet, non-bitter taste. Due to its high cultivation difficulty and low yield, white asparagus is often referred to as the “white gold of vegetables”.
Common Dishes:
Stir-fried Sliced Meat with Asparagus; Asparagus Salad; Creamy Asparagus Soup, etc.
"One serving of vegetables" is approximately equivalent to:
½ bowl of cooked asparagus
Note: One bowl = 250-300 ml
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