Asparagus
Get to know asparagus — a premium vegetable rich in folate and fiber. Nutritional content, health benefits, and the right way to cook asparagus.
What Is Asparagus?
Asparagus (Asparagus officinalis) is a vegetable with a slender, long stalk shape and a tip that slightly resembles a bud, with a crisp texture and a mild, slightly sweet, and slightly earthy taste. There are two main varieties: green asparagus, which is the most commonly found, and white asparagus, which is grown without sun exposure so it doesn't produce chlorophyll, making its taste a bit milder.
In Indonesia, asparagus is a vegetable that isn't as cheap or as popular as other local vegetables, since most of it is still imported or only grown on a limited scale. You'll most often find it in Chinese-Indonesian style cooking, such as stir-fried seafood dishes or crab asparagus soup (sup asparagus kepiting), which is a signature menu item at many restaurants.
Nutritional Content of Asparagus
Per 100 grams of fresh asparagus:
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| Nutrient | Amount |
|---|---|
| Calories | ~20 kcal |
| Carbohydrates | ~3.9 g |
| Fiber | ~2.1 g |
| Vitamin K | ~41.6 mcg |
| Folate | ~52 mcg |
Asparagus is one of the fairly good sources of folate among vegetables, a nutrient that's especially important for pregnant women.
Health Benefits
- A good source of folate — important for supporting cell division, especially for pregnant women.
- Supports bone health — vitamin K plays a role in blood clotting and bone metabolism.
- Low in calories, high in fiber — makes a great complementary vegetable in a diet menu.
- Rich in antioxidants — compounds like flavonoids in asparagus are believed to help fight free radicals.
How to Consume Asparagus
- Stir-fried — Chinese-Indonesian style, asparagus is quickly stir-fried with seafood like shrimp or beef and a bit of oyster sauce.
- Boiled or briefly steamed — served as a side dish with a little butter or a squeeze of lemon.
- Crab asparagus soup (sup asparagus kepiting) — a signature dish that's quite popular at Chinese-Indonesian restaurants, with a thick and savory texture.
- Roasted — with a bit of olive oil and salt, great as a side to other roasted dishes.
How to Choose & Store
- choose stalks that are firm and not limp when held
- the tips should be tight and firm, not blooming open or moldy
- an even bright green color for green asparagus, or clean white for the white version
- wrap the base with a damp tissue then put it in a plastic bag, and store it in the fridge — it will keep for 3-4 days
- alternatively, stand it upright in a glass with a little water in the fridge, like a cut flower
- avoid washing it before storing so it doesn't go limp too quickly
Practical Tips
- Snap, don't cut, the base — hold the end of the stalk and bend it gently; it will snap automatically at the point that separates the tough, woody part.
- Cook it briefly — just stir-fry quickly or boil for 2-3 minutes so the texture stays crisp and the color stays bright, not limp.
- Peel the thick base with a peeler if you want a more evenly tender texture all the way to the tip.
- Soak in ice water after boiling (blanching) to lock in the bright green color and stop the cooking process.
Frequently Asked Questions
Why does asparagus make urine smell strange?
What's the difference between green and white asparagus?
Why does asparagus tend to be more expensive in Indonesia?
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