Guilt free seasonal produce: Asparagus recipes

British asparagus will soon be at its peak as May approaches, so here are some recipe ideas to get you in the mood for a spring treat.
Asparagus recipes - Risotto with asparagus and capers
Risotto with asparagus and capers.

UK asparagus comes into season between April and May, so here are a collection of asparagus recipes that fetch out the best in this low calorie vegetable that is packed with essential vitamins, minerals and antioxidants.

Risotto with asparagus and capers

Don’t let the long cooking time and constant stirring scare you away from making this traditional Italian dish. You can find Arborio rice in the gourmet section of your supermarket. The creamy, chewy rice is a treat, and there are many variations on what can be added. The risotto should be served immediately after cooking, but it’s really quite simple, and can be made while a chum is setting the table, pouring wine, or otherwise helping in the kitchen. Leftovers can be shaped into patties and pan-fried or baked.

Serves: 4


1 tablespoon olive oil
1 large clove garlic, minced
300g arborio rice
800-900ml vegetable stock
2 teaspoons capers
225g cooked asparagus, cut into bite-sized pieces
Salt and pepper to taste


In a heavy 3-litre saucepan, heat oil over medium heat. Add garlic and stir until golden. Add rice and reduce heat to low. Stir until rice is well-coated with oil and is very lightly toasted, about 1 minute.

Stir in stock, a bit at a time. Stir constantly, adding more stock only when the previous batch has been absorbed. This will take about 30 minutes.

Add capers, asparagus, and salt and pepper to taste. Stir until hot throughout. Serve immediately.

Nutrition per serving:

Calories: 341
Fat: 4g
Carbohydrate: 69g
Protein: 7g
Fibre: 1g
Sodium: 489 mg

Recipe from Mary Clifford, published in Vegetarian Journal, for more information visit The Vegetarian Resource Group is a non-profit organization which educates the public about vegetarianism.

Asparagus and mushroom quesadillas
Asparagus and mushroom quesadillas

Asparagus and mushroom quesadillas

This simple recipe transforms ordinary quesadillas (filled and fried/toasted tortillas) into something extraordinary.  The earthy, nutty taste of cumin complements the flavour of fresh asparagus, an unexpected addition to mushrooms, cheese, bacon and green onions.   One taste and you’ll be back for more!

Serves: 4
Preparation Time: 15 minutes
Cooking Time: 10 minutes


1 teaspoon Cumin Seed
4 slices bacon
1 tablespoon butter or margarine
1 bunch asparagus, ends trimmed and cut into 1 1/2-inch pieces
300g sliced mushrooms
3/4 teaspoon Garlic Salt
4 (6 inch) flour tortillas
2 green onions, sliced
115g shredded hard cheese (eg. Monterey Jack/Cheddar)


Lightly toast cumin seeds in a large skillet over medium heat, shaking pan frequently, about 3 minutes.  Set aside.

Cook bacon in same skillet over medium-high heat until crisp.  Remove to paper towels to drain.  Crumble when cool.  Discard drippings.

Preheat oven to gas 8/230°C/450°F.  Melt butter in same skillet over medium heat; add asparagus and cook 2-3 minutes.  Add mushrooms and garlic salt; cook until crisp-tender, about 2 minutes, stirring occasionally.

Asparagus recipes Asparagus is at its peak throughout May, so here are some recipe ideas to help you enjoy it.

Place tortillas on large baking sheet.  Top with vegetable mixture; sprinkle with green onions, cheese, bacon and cumin.  Bake 10 minutes or until cheese is melted and tortillas are lightly toasted.  Cut into wedges and serve immediately.

Nutrition per serving:

Calories: about 310
Fat: 18g
Carbohydrate: 22g
Protein: 15g
Fibre: 3g
Cholesterol: 44mg
Sodium: 951mg

Recipe from McCormick & Company, Inc. For more recipes and ideas visit



Asparagus with zesty citrus dressing

This dish can be served in place of a salad course, or alongside the meal. Ready in 20 minutes, this dish offers a new way to dress up one of spring’s favourite vegetables.

Serves: 4
Preparation Time: 5 minutes
Cooking Time: 10 minutes


60ml orange juice
1 tablespoon olive oil
1 tablespoon soy sauce
1 teaspoon Ground Mustard
1 teaspoon sugar
1 tablespoon Sesame Seed
1 bunch fresh asparagus (about 20 spears, trimmed)


Whisk together orange juice, olive oil, soy sauce, ground mustard, and sugar in a small bowl.

Toast sesame seeds in small, non-stick skillet over medium-high heat until golden brown, about 2 minutes.

Steam asparagus until crisp-tender, about 3-4 minutes. Place steamed asparagus on platter; pour dressing over asparagus. Sprinkle with toasted sesame seeds.

Nutrition per serving:

Calories: about 81
Fat: 5g
Carbohydrate: 5g
Protein: 4g
Fibre: 1g
Cholesterol: 0mg
Sodium: 330mg

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Last modified: August 13, 2021

Written by 1:58 pm Food & Drink