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Marinated Asparagus

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Marinated Asparagus

Marinated Asparagus - A pure delight: Delicate steamed vegetables a la tricolore

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Health Score:
Health Score
9,3 / 10
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
ready in 3 h. 45 min.
Ready in
Calories:
140
calories
Calories

Healthy, because

Even smarter

Nutritional values

The preparation: Steaming. This way asparagus and carrots are cooked in a way that is gentle on vitamins. The spicy herbal decoction aromatises the vegetables and invigorates our senses. Good olive oil drizzled over it at the end provides valuable oleic acid, which lowers the LDL cholesterol content in the blood.

Supplement the light vegetables with a few cams of granular cream cheese (lean). Fish, poultry or - for vegetarians - tofu are also perfect and your protein account will not be shortchanged. If you like, you can complete your meal with rustic bread or parsley potatoes for a lasting satiation.

1 serving contains
(Percentage of daily recommendation)
Calorie140 kcal(7 %)
Protein5 g(5 %)
Fat10 g(9 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A1.1 mg(138 %)
Vitamin D0 μg(0 %)
Vitamin E6.7 mg(56 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.6 mg(22 %)
Vitamin B₆0.1 mg(7 %)
Folate113 μg(38 %)
Pantothenic acid1.2 mg(20 %)
Biotin7.2 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C27 mg(28 %)
Potassium366 mg(9 %)
Calcium95 mg(10 %)
Magnesium37 mg(12 %)
Iron2.6 mg(17 %)
Iodine26 μg(13 %)
Zinc1.1 mg(14 %)
Saturated fatty acids1.5 g
Uric acid74 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1 pound
white Asparagus
1 pound
green Asparagus
3
thin Carrots (about 300 grams)
4 sprigs
1 sprig
1
1
1 ¼ cups
½ cup
1
8
4 tablespoons
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Small knife, 1 Measuring cups, 1 wide Pot (with lid), 1 Steamer basket (or colander), 1 shallow Casserole dish, 1 Small pot, 1 Fine-mesh sieve, 1 Ladle, 1 Slotted spoon, 1 Tablespoon

Preparation steps

1.
Marinated Asparagus preparation step 1

Rinse the asparagus. Thoroughly peel stalks of the white asparagus with a vegetable peeler, then peel just the lower third of the green asparagus.

2.
Marinated Asparagus preparation step 2

Remove tough ends from all of the asparagus. Peel the carrots and quarter them lengthwise.

3.
Marinated Asparagus preparation step 3

Rinse the parsley and thyme. Peel and halve the garlic.

4.
Marinated Asparagus preparation step 4

Rinse the lemon in hot water, wipe dry and cut in half. Cut 1 half into slices and peel thin strips from the other half with the peeler.

5.
Marinated Asparagus preparation step 5

Combine the lemon slices with 400 ml (approximately 1 3/4 cups) of salted water in a large pot and bring to a boil. Put white asparagus and carrots in a steamer basket, cover and steam over the boiling water until crisp-tender, about 10 minutes.

6.
Marinated Asparagus preparation step 6

Remove the vegetables and place in a shallow baking dish. Steam the green asparagus in the same manner, 5-8 minutes.

7.
Marinated Asparagus preparation step 7

Meanwhile, combine the vegetable stock with vinegar in a pot. Add the lemon zest, thyme, 2 sprigs of parsley, the garlic, bay leaf, peppercorns and a large pinch of salt. Bring to a boil and let simmer on low heat for 15 minutes.

8.
Marinated Asparagus preparation step 8

Add the green asparagus to the baking dish. Pour the boiling hot broth through a sieve over the vegetables and let cool slightly. Cover and marinate in the refrigerator for at least 3 hours, turning to coat frequently.