Midweek Meals: Asparagus is nearly out of season — five ways to use up this wonder-veg

It's a natural source of vitamin C, which contributes to the reduction of tiredness and fatigue; and it's naturally high in protein, too, accounting for 46% of its calories

Asparagus: coming to the end of a relatively short season.

Asparagus and spring onion salad

recipe by:Currabinny Cooks

Vibrant tomatoes and tender asparagus are delicious in this dish that relies on the freshness of the ingredients rather than any particular cooking skills

Servings

4

Preparation Time

 15 mins

Total Time

 15 mins

Course

 Starter

Ingredients

• 2 bunches of asparagus

• 6 cherry tomatoes

• 3 spring onions

• large handful of rocket

• For the dressing:

• 80ml of olive oil

• juice of 1 lemon

• 1 tbsp of cider vinegar

• small bunch of dill, leaves picked

• salt

• pepper

Method

1. Discard the woody ends of the asparagus and cut them lengthways into thin, long strips. quarter the tomatoes. Cut off the base and green end of the spring onions and slice leangthways into thin strips.

2. Arrange the asparagus, tomatoes and spring onion in a large salad bowl with the rocket. Whisk together the oil, lemon juice, dill and cider vinegar in a small bowl.

3. Season with salt and pepper before drizzling over the salad and tossing all the ingredients together.

4. This recipe relies on the freshness of the ingredients rather than any particular cooking skills.

Asparagus soup

recipe by:Currabinny Cooks

This very green spinach and asparagus soup is naturally smooth and creamy, filled with nourishing flavour and delicious with crusty bread

Servings

4

Preparation Time

 10 mins

Cooking Time

 20 mins

Total Time

 30 mins

Course

 Starter

Ingredients

• 25g butter

• dash of rapeseed oil

• 350g asparagus spears, stalks chopped, woody ends discarded, tips reserved

• 3 shallots, finely sliced

• 2 garlic cloves, crushed

• 2 large handfuls spinach

• 700ml vegetable stock (fresh if possible)

• crème fraiche, for a swirl on top (optional)

• sourdough, to serve (optional)

Method

1. Heat the butter and rapeseed oil in a large saucepan (medium to high heat) until foaming.

2. Add the asparagus tips and fry for a few mins to soften. Remove and set aside.

3. Add the shallots, asparagus stalks and garlic, and cook for five to 10 mins until softened but still bright in colour.

4. Next, stir through the spinach, pour over the stock, bring to the boil, then blitz with a hand blender.

5. Season generously and add hot water to loosen if needed. Ladle into bowls and scatter the asparagus tips over each. Drizzle with olive oil and serve with crusty bread.

Asparagus and Rice Stir-Fry

This delicious plant-based meal can be rustled up in under 20 mins

Servings

4

Preparation Time

 5 mins

Cooking Time

 15 mins

Total Time

 20 mins

Course

 Main

Cuisine

 Asian

Ingredients

• 1 1/2 tbsp olive or vegetable oil

• 1/2 package extra- or super-firm tofu, pressed and cut into 1/2-inch cubes

• 2 cups chopped asparagus (1-inch pieces)

• 1 small yellow or red onion, diced

• 2 tbsp garlic chilli sauce

• 2 tbsp soy sauce

• 3 cups cooked brown or white rice

• 1 bunch spring onions, sliced

• Optional additions and swaps:

• For more flavour, swap 11/2 teaspoons of the olive or vegetable oil for toasted sesame oil

• Omit the rice, use the whole package of tofu, and add 1 cup frozen veggies in step 1

• Swap the asparagus for 2 cups frozen mixed vegetables

• Swap the garlic chilli sauce for 3 minced garlic cloves + 1 1/2 tablespoon sriracha

• For more flavour, add 1 1/2 teaspoons minced ginger in step 1

Method

1. In a large skillet or wok, heat the oil over medium-high heat. Add the tofu and asparagus and sauté, stirring occasionally, until the tofu is golden on all sides, about 5 minutes.

2. Stir in the onion, garlic chilli sauce, and soy sauce and sauté until the onion is tender, 3 to 4 minutes. If the onion is cooking too quickly, reduce the heat to medium.

3. Stir in the rice and sauté until heated through, 1 to 2 minutes. Top with the green onions when serving.

Bluey-inspired cheesy asparagus with tomato orzo

A veggie dish even the fussiest of eaters will love.

Servings

2

Preparation Time

 10 mins

Cooking Time

 20 mins

Total Time

 30 mins

Course

 Main

Ingredients

• 120g asparagus spears

• 1 brown onion

• 40g cheddar cheese

• 125g cherry tomatoes

• 1 garlic clove

• 150g orzo

• 15g pine nuts

• 50g soft cheese

• 11g vegetable stock mix

Method

1. Boil a kettle. Peel and dice your brown onion, then peel and finely chop (or grate) your garlic. Chop your cherry tomatoes in half, then trim the woody ends off your asparagus. Tip: Alternatively, bend the woody ends of the asparagus until they snap!

2. Dissolve your vegetable stock mix in 500 millilitres boiled water – this is your stock. Grate your cheddar cheese finely.

3. Heat a large, dry, wide-based pan (preferably non-stick) over a medium heat. Once hot, add your pine nuts and cook for two to three minutes or until toasted and lightly golden. Tip: Watch them like a hawk to make sure they don’t burn! Once golden, transfer the pine nuts to a bowl and reserve the pan.

4. Return the reserved pan to a medium heat with a drizzle of olive oil. Once hot, add the diced onion with a pinch of salt and cook for four to five minutes or until beginning to soften.

5. Once slightly softened, add the halved tomatoes and chopped garlic and cook for a further four to five minutes or until the tomatoes have softened. Once softened, add your orzo and cook for one minute, stirring to coat the grains.

6. Add the stock to the pan and bring to the boil over a high heat. Once boiling, reduce the heat to medium-low and cook, covered, for 12-15 minutes or until cooked through. Tip: Stir the orzo occasionally to stop it from sticking. Once cooked through, stir through your soft cheese and one third of the grated cheese (you’ll use the rest later!) and cook for a final two to three minutes – this is your creamy tomato orzo.

7. When the orzo has seven minutes left, heat a separate, wide-based pan (preferably non-stick) over a medium-high heat. Once hot, add the trimmed asparagus and cook for an initial three minutes, then sprinkle over the remaining grated cheese and cook for a further three minutes or until the cheese has melted and begun to crisp up on the bottom – this is your cheesy magic asparagus.

8. Serve the creamy tomato orzo in a bowl with the cheesy magic asparagus to the side (crispy side up). Top with the toasted pine nuts and a generous grind of black pepper.

Asparagus cheese muffins

recipe by:Michelle Darmody

Cheddar cheese and natural yoghurt add a rich, creamy texture to these nourishing muffins with tender stems of asparagus

Servings

12

Preparation Time

 15 mins

Cooking Time

 25 mins

Total Time

 40 mins

Course

 Baking

Ingredients

• 8 stems asparagus, stems cut into 1cm pieces

• 400g self-raising flour

• 200g Cheddar cheese, roughly grated

• 2 eggs, lightly beaten

• 150ml milk

• 100ml natural yoghurt

• 125g butter, melted

• 1 tsp Dijon mustard

Method

1. Preheat the oven to 190°C and line a muffin tin with 12 bun cases.

2. Blanch the asparagus pieces in boiling water for a minute or two and set aside.

3. Stir the flour and cheese together.

4. Combine the eggs, milk, yoghurt, butter and mustard. Season.

5. Mix the two sets of ingredients together until they form a batter.

6. Scoop into the bun cases and bake for about 25 minutes until golden on top and baked through.