Spring has sprung!! Technically it sprung March 20th, but I believe at that time we were experiencing the last vestiges of a polar vortex. It’s time to forget those cold, dark days because grey has been replaced with green, there are flowers to behold, and my face is beginning to lose its “ruddy” look. With the warmer days and thawed ground comes one of my favorite things about spring: asparagus.
Seasonal eating is tricky when supermarkets carry most types of produce year-round, regardless of growing season. My grocery cart, regardless of the season, typically has broccoli, spinach, grapes, and apples to name a few. But there are those special fruits and vegetables that, for both taste and price, I only buy when in season. Asparagus is definitely on this short list. Not only do I refuse to pay upwards of $5.99 a pound for asparagus, but have you tasted it when it’s not in season? I find it woody and lacking in flavor. It’s absolutely wonderful, though, in the spring.
Asparagus is a nutritional powerhouse. One cup has a mere 40 calories but 4 g of fiber, which is 14% of your daily needs. That’s a lot of fiber for a small amount of energy! It’s loaded with folate and vitamin K, at 67% and 100% of your daily needs, respectively. Folate is especially important for any ladies out there of reproductive age as a deficiency can lead to neural tube defects in embryos. It’s a good source of vitamins A, C, E, and some B vitamins. This veggie can really help you spring into a healthy lifestyle (see what I did there?!). A random fun fact I learned is that the white spears you occasionally see at the store or farmers market are the same variety as the green but lack chlorophyll. The shoots are covered with soil while growing to prevent photosynthesis, resulting in the white color. This version has a tad less fiber and tastes a bit sweeter.
Asparagus can be eaten any number of ways and makes an excellent side dish. In this recipe, however, I wanted to incorporate it into a simple vegetarian main dish that can be prepared on the busiest of weeknights. What’s great about this recipe is its simplicity. You can buy the artichoke hearts and sun dried tomatoes far in advance without risk of them spoiling like fresh vegetables. Most of us have some form of pasta hiding in the cupboards, and I don’t know about you, but my cheese drawer is usually well-stocked. A simple sauté of the asparagus with a squirt of lemon juice is really all it takes to get this dish on the table, ready for a delicious meal showcasing a spring-time classic.
Ingredients (4 servings)
- 1 16 oz bag whole wheat pasta (here I used penne, but use any noodle you like)
- 1 Tbsp olive oil
- 1 bunch asparagus, trimmed and cut into 1 inch pieces
- ½ medium red onion, thinly sliced
- 1 6.5 oz jar artichoke hearts, drained and chopped
- 1 7 oz jar sun dried tomatoes, drained and chopped
- Fresh lemon juice from ½ lemon
- 2 cloves garlic, diced
- ½ cup grated parmesan cheese
- ¼ cup fresh basil leaves, chopped
- ¼ tsp crushed red pepper
- Salt and freshly ground pepper to taste
Cook pasta according to package directions.
Heat olive oil in skillet over medium high heat. Add asparagus and red onion and sauté until asparagus turns bright green, ~2-3 minutes, then add the lemon juice. Cook for 1 minute, then add the artichoke hearts, sun dried tomatoes, and garlic. Sauté for 1-2 minutes until everything is heated through.
Combine the pasta and asparagus mixture. Add grated parmesan, fresh basil, crushed red pepper, salt, and pepper. Toss to combine.
- 576 calories
- 26 g protein
- 101 g carbohydrate
- 17 g fiber
- 12 g fat
- 521 mg sodium