Ingredients Overview
Olive Oil (4 tsp + more for greasing)
Olive oil is a mainstay in Mediterranean cuisine and is recognised for its multiple health advantages. It is rich in monounsaturated fats, which are helpful to heart health. Olive oil also includes antioxidants and anti-inflammatory characteristics, making it a healthy choice for cooking. In this recipe, olive oil is used both to grease the air fryer basket and as a component of the marinade, adding flavor and aiding in the cooking process.
Balsamic Vinegar (4 tablespoons)
Balsamic vinegar imparts a tangy sweetness to asparagus, accentuating its inherent flavours. It is made from reduced grape juice and has been aged to develop its complex flavor profile. Balsamic vinegar is low in calories and contains beneficial antioxidants.It also assists in marinating the asparagus, allowing the flavors to enter the vegetable and create a great, savory taste.
Asparagus Spears (1½ pounds or 680 g, trimmed)
Asparagus is a versatile vegetable that is low in calories and high in essential nutrients, including fiber, folate, and vitamins A, C, and K. It is also a good source of antioxidants and has been associated with various health benefits, such as improved digestion, lower blood pressure, and a reduced risk of chronic diseases. Trimming the asparagus ensures that the tough, woody ends are removed, leaving only the tender, edible parts.
Salt and Freshly Ground Black Pepper (to taste)
Seasoning with salt and freshly ground black pepper is essential to enhance the flavors of the dish. Salt helps to bring out the natural flavors of the asparagus, while black pepper adds a subtle heat and depth. It is important to season the asparagus adequately but not excessively to maintain a balance of flavors.
Step-by-Step Preparation
First, oil the Air Fryer Baske.
Begin by greasing the air fryer basket with a little olive oil. This step is crucial to prevent the asparagus from sticking to the basket during cooking. Use a brush or a spray bottle to apply the oil evenly. This will ensure that the asparagus cooks evenly and achieves a nice, crispy texture.
Step 2: Prepare the Marinade
In a small dish, combine four tablespoons of olive oil and four tablespoons of balsamic vinegar. This mixture will serve as the marinade for the asparagus. The olive oil helps to coat the asparagus and allows the balsamic vinegar to adhere to the spears, infusing them with flavor. Whisk the mixture well to ensure that the oil and vinegar are thoroughly combined.
Step 3: Marinate the Asparagus
Place the trimmed asparagus spears in a shallow basin or bowl. Pour the marinade over the asparagus, making sure each spear is fully coated. Allow the asparagus to marinate for about five minutes. This brief marination period is enough to impart the flavors of the olive oil and balsamic vinegar without making the asparagus too soft.
Step 4: Arrange the Asparagus in the Air Fryer Basket
After the asparagus has marinated, put the spears in a single layer in an oiled air fryer basket.. It is important to place them in a single layer to ensure even cooking. Overlapping spears can result in uneven cooking, with some pieces being overcooked while others remain undercooked.
Step 5: Add salt and pepper.
After arranging the asparagus in the basket, season them with salt and freshly ground black pepper to taste. This final seasoning step adds the necessary flavor enhancement to the dish. Be careful not to over-season, as the marinade already adds a lot of flavor.
Step 6: Air Fry the Asparagus
Place the air fryer basket in the air fryer and set it to the air fry position. Select a temperature of 350ºF (180ºC) and set the cooking time to 10 minutes. About halfway through the cooking period, turn the asparagus spears using tongs. This guarantees that they will cook through on both sides. The turning process helps to achieve a uniform, golden-brown color and a tender texture.
Step 7: Check for Doneness
After the cooking time is complete, check the asparagus to ensure it is cooked to your liking. The asparagus should be slightly browned and tender but not mushy. Be cautious not to overcook, as this can result in a loss of texture and flavor.
Step 8: Cool and Serve
Once the asparagus is cooked, remove the basket from the air fryer and allow the spears to cool for about five minutes. This cooling period helps the flavors to settle and makes the asparagus easier to handle. Serve the asparagus as a side dish or as a part of a larger meal. It pairs well with a variety of main courses, including grilled meats, fish, and poultry.
Nutritional Information Breakdown
Calories – 825 kcal
This air-fried asparagus recipe provides a substantial amount of energy, making it a hearty side dish. The calories come from a balanced mix of proteins, fats, and carbohydrates, offering sustained energy. Most of the calories come from the olive oil used in the marinade and for greasing the basket.
Fat – 35g
The fats in this recipe are primarily from the olive oil, which is rich in monounsaturated fats. These healthy fats are essential for heart health and help in the absorption of fat-soluble vitamins. Olive oil also contains antioxidants and anti-inflammatory properties.
Protein – 52g
Asparagus is a good source of plant-based protein, and this recipe provides a significant amount of protein.In order for muscles to develop, heal, and perform properly, the body needs protein.This makes the dish not only a delicious side but also a nutritious one.
Health Benefits of Air-Fried Asparagus
High in Antioxidants
Asparagus is rich in antioxidants, including vitamins A, C, and E, as well as glutathione, which helps protect cells from damage caused by free radicals. Antioxidants are essential for minimising the risk of chronic illnesses and inflammation.
Supports Digestive Health
Asparagus contains a significant amount of dietary fiber, which is essential for healthy digestion. Fiber helps to keep the digestive system running smoothly and can prevent constipation. It also promotes a healthy gut microbiome by acting as a prebiotic, feeding beneficial bacteria in the gut.
Rich in Vitamins and Minerals
Asparagus is an excellent source of vitamins and minerals, including folate, iron, and potassium. Folate is crucial for DNA synthesis and repair, making it important for pregnant women. Iron supports the production of red blood cells, and potassium helps to regulate blood pressure.
Low in Calories
Despite being low in calories, asparagus is high in nutrients, making it an ideal vegetable for weight management. It provides essential nutrients without adding too many calories, helping you to maintain a healthy weight.
What are two common methods of cooking Asparagus?
Sautéing and stir-frying thin asparagus are excellent options. Steamed or roasted asparagus works well for serving in entire spears. Fat asparagus works well for grilling or roasting as well. Medium spears may be prepared using nearly any technique.
Why do you soak asparagus in ice water?
Boil the asparagus and shock it in an ice bath.
The ice bath technique preserves the veggies’ stunning, vivid green colour while preventing further cooking. After blanching the asparagus, drain it.
What is the healthiest way to eat asparagus?
Try mixing shredded, raw asparagus into pasta recipes and salads. Alternatively, serve the spears lightly steamed or sautéed in a frittata or as a standalone side dish. Any kind of asparagus, cooked or raw, is a healthy option. For optimal health advantages, try consuming both at once.