Baked Asparagus in Crispy Pastry
Healthy, because
Even smarter
Nutritional values
Green asparagus provides folic acid, which is one of the B vitamins, supports blood formation and cell renewal and is particularly important for pregnant women.
Wild garlic can generally be collected yourself. However, to be on the safe side, you should consult an expert to avoid confusion with the poisonous lily of the valley. You can easily substitute garlic or chives too.
(Percentage of daily recommendation)
| Calorie | 603 cal. | (29 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 63 g | (42 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 8.7 g | (29 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.3 mg | (86 %) | ||
| Vitamin K | 98.3 μg | (164 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.4 mg | (62 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 301 μg | (100 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 68 mg | (72 %) | ||
| Potassium | 773 mg | (19 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 110 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 36 ozs green Asparagus
- salt
- 1 Tbsp sugar
- 3 Tbsps lemon juice
- freshly ground peppers
- 10 ½ ozs Filo dough
- 3 ½ ozs Hazelnut oil
- 2 handfuls Wild garlic
- 2 Tbsps almonds
- 1 tsp Dijon mustard
Preparation steps
Peel the bottom third of the asparagus and cut off any woody ends. Boil for about 5 minutes in salted water, along with the sugar and 2 tablespoons of lemon juice. Rinse and then drain well. Lay the spears on a plate and season with salt and pepper.
Preheat the oven to 350º.
Roll out the filo dough and cut into rectangles (for the number of asparagus spears) that are just the right length for the spears and approximately 10 inches. Brush each sheet with oil, lay an asparagus spear on top and then roll up the pastry so that only the tip shows.
Place on a baking sheet lined with parchment paper and brush with oil. Bake for about 15 minutes until golden brown.
For the dip, rinse and trim the wild garlic and blanch in salted water. Rinse and chop coarsely. Combine with the almonds, the mustard, the remaining lemon juice and a little oil and purée together. Add extra oil if necessary until the sauce is nice and creamy. Season with salt and pepper.
Serve the asparagus with the dip.
