Are you looking for a quick, healthy, and delicious vegetarian dinner? Look no further! This recipe showcases the vibrant and versatile asparagus in a satisfying main course that's surprisingly easy to make. Asparagus, a spring staple, offers a delightful blend of subtle sweetness and earthy notes, making it a fantastic base for a healthy and flavorful meal. This recipe is perfect for busy weeknights, impressing dinner guests, or simply enjoying a comforting homemade meal. Get ready to elevate your vegetarian cooking game!
Ingredients:
- 1 pound asparagus, trimmed
- 1 tablespoon olive oil
- 1 small red onion, thinly sliced
- 2 cloves garlic, minced
- 1/2 cup vegetable broth
- 1/4 cup lemon juice
- 1/4 cup grated Parmesan cheese (optional, for a vegetarian, not vegan dish)
- Salt and freshly ground black pepper to taste
- 1/4 cup toasted pine nuts (optional, for added crunch)
- Fresh parsley, chopped (for garnish)
Instructions:
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Prep the Asparagus: Snap off the tough ends of the asparagus spears. If the spears are thick, you might want to peel the bottom inch or so for a more tender texture.
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Sauté the Aromatics: Heat the olive oil in a large skillet over medium heat. Add the sliced red onion and cook until softened, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant, being careful not to burn the garlic.
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Cook the Asparagus: Add the asparagus to the skillet and cook, stirring occasionally, for 5-7 minutes, or until it’s tender-crisp. You want it to retain a slight bite.
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Create the Sauce: Pour in the vegetable broth and lemon juice. Bring to a simmer and cook for 2-3 minutes, allowing the sauce to slightly thicken. Season with salt and pepper to taste.
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Finish and Serve: Stir in the Parmesan cheese (if using). Remove from heat and gently toss in the toasted pine nuts (if using). Serve immediately, garnished with fresh parsley.
Cooking Tips for the Best Results:
- Don't overcook the asparagus: Overcooked asparagus becomes mushy. Aim for tender-crisp.
- Adjust seasoning to your liking: Taste the dish before serving and adjust the salt, pepper, and lemon juice according to your preference.
- Add protein: For a heartier meal, add cooked quinoa, chickpeas, or white beans to the skillet along with the asparagus.
- Experiment with herbs: Fresh herbs like dill, thyme, or oregano can add a lovely dimension to the flavor profile.
Variations:
- Lemon-Garlic Asparagus: Omit the red onion and increase the lemon juice to ½ cup for a brighter, more lemony flavor.
- Creamy Asparagus: Stir in a splash of heavy cream or coconut cream at the end for a richer, creamier sauce. (Note: This adds fat and calories)
- Spicy Asparagus: Add a pinch of red pepper flakes to the skillet along with the garlic for a touch of heat.
Nutritional Information (per serving, approximate):
This nutritional information is an estimate and may vary depending on the specific ingredients used.
- Calories: Approximately 150-200
- Protein: 5-7 grams
- Fat: 8-10 grams
- Carbohydrates: 10-15 grams
- Fiber: 3-4 grams
This easy and delicious asparagus recipe is a wonderful addition to your repertoire of healthy meals and quick dinner ideas. It's perfect for a light lunch, a satisfying dinner, or even a side dish for a larger meal. Enjoy!