Asparagus – All You Need to Know | The Instacart Guide to Fresh Produce

What is asparagus?

This spring vegetable is one of the easiest vegetables to spot in the grocery store or at a farmers’ market. Asparagus is usually sold in tightly bound bunches, its long, green spears topped by a bumpy, pointed crown. One of the few perennial vegetables, asparagus grows for around a decade before it goes into decline.

In the United States, green asparagus is the most common variety of the vegetable. However, look out also for white asparagus, which is so highly prized in Europe that it’s affectionately known as “the king of vegetables.” A number of towns in Germany host festivals to mark the arrival of the annual white asparagus season. The other major variety is purple asparagus, which is slightly sweeter than its green cousin.

Asparagus is a versatile vegetable that brings a fresh, unique flavor to any dish. It can be steamed, sauteed, boiled, roasted, and more. You can find asparagus used in salads and Mediterranean dishes, served alongside hearty cuts of meat, or in stir-fries.

Where did asparagus originate from?

Asparagus pops up in historical records from a variety of ancient civilizations, including Egypt, where it is believed to have been used as an offering to the gods and ancient Greece and Rome. The Greeks and Romans named the vegetable asparag, from the Persian word for “shoot.” It was first planted in the modern-day United States in the mid-17th century, a few decades after the arrival of the first European settlers.

Today, the countries that produce the largest asparagus harvests are China, the leader by a long way, followed by Peru, Mexico, and Germany. The United States imports more asparagus than any other nation, followed by Germany and Canada. Commercially grown asparagus in the U.S. comes overwhelmingly from three states: California, Washington, and Michigan.

What is the nutritional value of asparagus?

A one-cup serving of asparagus (130g) contains 27 calories, 5.3g of carbohydrates, 2.9g of protein, and 0.2g of fat. Asparagus is rich in vitamin A (20 percent of DV), vitamin C (13 percent of DV), vitamin K (70 percent of DV), Thiamin (13 percent of DV), and Folate (17 percent of DV). Those spears are also a robust source of minerals, including iron, copper, and manganese, supplying 16 percent, 13 percent, and 11 percent of DV respectively. Asparagus is another vegetable that’s predominantly composed of water (around 93 percent), not to mention being relatively high in fiber.

What is the healthiest way to eat asparagus?

Research has suggested that cooking both green and white asparagus boosts the vegetable’s antioxidant properties significantly. However, just like with other vegetables, cooking asparagus for too long or at excessive temperatures can limit the nutritional gains. To maximize nutritional benefits, the best advice is to steam or saute the asparagus and avoid over-cooking. The goal is to soften the vegetable while retaining some crunch.

Asparagus can also be eaten raw, and doing so may have some nutritional benefits concerning specific nutrients. For example, cooking asparagus leads to a drop-off in vitamin C, so if you want to get maximum vitamin C from your asparagus, eat it raw. Raw asparagus can be tough to eat, so slice it very thin.

How is asparagus grown?

Asparagus seeds are planted around three years before they yield their first edible shoots. The spears begin to appear as temperatures rise in spring, and are harvested when they reach a height of around 6 inches. As the spears grow, they also become thicker. When it’s time to harvest the asparagus, the thickest spears will be about half an inch thick. The length of the season will vary from location to location. Asparagus will yield for around 8-12 years.

When is asparagus in season?

Asparagus season gets underway in earnest in early spring and runs through the early summer, but tends to hit its peak around April. Thanks to imports and the fact that asparagus is harvested in different countries at different times of the year, asparagus is available all year round.

How to store asparagus?

The ideal way to store asparagus is to cut the stem at its base, then place the asparagus, tips up, in a container of water. Cover the container, and refrigerate. Asparagus will keep for around two days under these circumstances. Alternatively, put the asparagus in a plastic bag and store it in the vegetable crisper.

How to tell if asparagus is bad?

The tips of the asparagus are the warning sign to look for. Dried or mushy tips are a sign that asparagus has gone bad or is past its best. Instead, look for firm tips and a smooth stem. Asparagus should be bold in color, whether it’s the green, white or purple variety. A little purple on the tips of green asparagus can be a positive indicator of freshness.

If you are looking to have your groceries delivered, you can easily shop for asparagus via Instacart. After adding a product to your cart, use the “Instructions” option to notify your Instacart shopper about any preferences or specific directions on how to choose the best products.

What can I substitute for asparagus?

The unique flavor and texture of asparagus isn’t the easiest ingredient to replace, but several viable options still exist. Broccoli is probably the closest substitute, though its stalks are chunkier than asparagus, and broccoli florets are a little different from the spear tips of asparagus. With their long stalks, celery and leek mimic asparagus to some extent, though each has its own distinct flavors and textures.

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