Sautéed Asparagus is a healthy and nutritious side dish that is quick and effortless to prepare. Typically, it involves the use of fresh asparagus, garlic, lemon juice, basic seasonings, and healthy fats, which contribute to its excellent health benefits. Sauteing Asparagus is one of the best ways to cook asparagus similar to oven-roasted asparagus and air fryer asparagus. It goes well with protein, rice dishes, and pasta dishes and makes a versatile meal option for both lunch and dinner.
In this recipe, I have provided clear step-by-step instructions on how to prepare Sauteed Asparagus. I have also included a detailed video that provides a visual representation of the cooking process to make it easier.
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What is Sautéed Asparagus?
Sauteed Asparagus is an easy-to-make, healthy, and flavorful side dish. It is usually made with fresh asparagus. lemon juice, fats, and basic seasonings. This dish has a delicate and slightly nutty flavor profile that pairs well with a variety of main courses. It tastes great with baked or roasted chicken, meat dishes, seafood, and rice dishes.
Asparagus is a low-calorie vegetable that is loaded with nutrients like fiber, vitamins A, C, and K, and minerals. It is also known for its anti-inflammatory and antioxidant properties, making it an ideal choice for a healthy and balanced diet.
Sauteing asparagus is a quick and easy cooking method that preserves its texture and flavor. Compared to other cooking methods like oven roasting, grilling, or air frying, sauteing requires less time and effort. You can also season the veggie with a variety of herbs and spices to add depth and complexity to its flavor.
Sauteed Asparagus is a versatile and delicious vegetable side dish that can be added to your vegetarian dinner rotation. It pairs perfectly with a variety of main courses and adds a healthy and flavorful element to any meal. Asparagus is a great source of nutrients that promote overall health and well-being. So, if you're looking for a healthy side dish that tastes great, Sauteed Asparagus is the way to go. Don't miss out on the opportunity to add this delicious and nutritious vegetable to your meals!
Ingredients & Substitutions
The ingredients you will need for making this Sauteed Asparagus dish are basic pantry seasonings. And they might be likely already in your kitchen. Let's take a look at them below:
- Asparagus: This versatile vegetable is high in nutrients such as fiber, folate, and vitamins A, C, and K. It has a unique and delicious taste that pairs well with a variety of seasonings and dishes
- Seasonings: The basic seasonings used in this recipe include onion powder, black pepper, chili flakes, and salt. These seasonings add depth and flavor to the dish, making it savory and satisfying
- Lemon juice: The addition of lemon juice provides a tangy and slightly acidic taste to the dish. If you don't have lemon juice on hand, you can easily substitute it with vinegar or red wine vinegar
- Fats: Both olive oil and butter are used in this recipe to add richness and a unique flavor to the dish. Olive oil is a healthy fat that is high in monounsaturated fats and antioxidants, while butter provides a rich and creamy taste. The combination of these two fats results in a delicious and satisfying dish
For a detailed ingredients list, please check out the recipe card below.
How to Make Sauteed Asparagus at Home?
The recipe I have shared here is for Sauteed Asparagus, a healthy and flavorful side dish. With just a few pantry ingredients and less than 30 minutes of cooking time, this Sautéed Asparagus is the perfect complement to your main course.
Below are the high-level instructions for this recipe, but for detailed step-by-step instructions with photos and a video, please see the recipe card below.
- Prep Asparagus - To prepare this dish, you will need fresh asparagus, butter, garlic, oil, lemon juice, onion powder, black pepper, salt, and chili flakes. Start by washing the asparagus under cold water to remove any dirt or debris. Pat the asparagus dry with a paper towel or clean cloth.
- Trim - Next, prepare the asparagus for cooking by removing the woody parts of the stems. You can do this by gently bending each asparagus spear until it snaps at the point where the woody part ends. Alternatively, you can use a knife to trim the ends of the asparagus.
- Saute the garlic - Once the asparagus is prepped, heat a large skillet over medium heat. Add the butter, oil, and minced garlic to the pan, and saute for 1-2 minutes until the garlic is fragrant and lightly golden
- Saute the Asparagus - Add the asparagus to the pan and saute for 3-5 minutes, stirring occasionally, until the spears are tender and slightly caramelized.
- Season - Season the asparagus with lemon juice, onion powder, black pepper, salt, and chili flakes to taste. Toss everything together to ensure that the seasoning is evenly distributed.
- Remove and Serve - Remove the pan from the heat and transfer the sauteed asparagus to a serving platter. Garnish with fresh herbs such as parsley or chives if desired. This dish pairs well with a variety of main dishes, such as roasted chicken, baked salmon, or grilled steak
How long should I Sauté Asparagus for?
Asparagus typically takes 3 to 5 minutes to sauté. However, the cooking time may vary depending on the quantity of asparagus and the heat of the pan. It's important to keep a close eye on the asparagus while cooking to avoid overcooking, which can result in a mushy texture. A good way to tell when the asparagus is perfect is to look for a bright green color and tender texture. Once the asparagus turns tender, it is ready to be seasoned and served.
Calories
The Sauteed Asparagus dish contains approximately 64 calories per serving and is an estimation by a nutrition calculator. However, it is important to note that the calorie count may vary depending on any additional ingredients or alterations made to the recipe.
For more detailed nutritional information, please refer to the recipe card provided below. This will provide a breakdown of the calorie count, as well as other important nutritional information.
Tips
- Preparing Asparagus - To prepare asparagus, it is crucial to wash, dry, and trim the spears properly. Asparagus has a tough, woody stem, so trimming the ends will ensure that the vegetable is tender and juicy when cooked
- Seasonings - When seasoning the asparagus, using flavors that complement the vegetable's natural taste is always best. While basic seasonings like salt and pepper work well, you can also experiment with different spices and herbs to add more depth to the dish. Some popular options include garlic butter, chili seasoning, cajun seasoning, or taco seasoning
- Cooking Time - When cooking asparagus, it is essential to monitor the cooking time carefully. Generally, asparagus will become tender in under five minutes, but the cooking time may vary depending on the quantity being prepared. It's best to keep a close eye on the asparagus and remove it from heat as soon as it becomes tender to prevent overcooking
Storage Suggestions
This Sauteed Asparagus dish will stay fresh in the refrigerator for up to two days in a closed container. To enjoy it again, simply reheat it on the stovetop or in the oven.
Serving Suggestions
Sauteed Asparagus is one of the healthiest and most versatile vegetable side dishes. It pairs well with a variety of main courses, making it a great addition to any meal. Below are some serving options to try:
- Chicken Dishes: Baked chicken breasts, baked chicken thighs, air fryer wings, fried chicken, and roasted chicken all make great meals when paired with asparagus
- Seafood Dishes: Serve asparagus with baked tilapia, baked salmon, air fryer salmon, honey garlic salmon, and other seafood dishes for a healthy and satisfying meal
- Pasta Dishes: Pair asparagus with Alfredo pasta, white sauce pasta, garlic parmesan pasta, or other pasta dishes for a comforting meal
- Rice or Grains: Enjoy asparagus with white rice, brown rice, jasmine rice, basmati rice, quinoa, or your favorite grain and protein for a delicious meal
- Sauces: For an Italian-inspired meal, drizzle some creamy garlic parmesan sauce, white sauce, or Alfredo sauce over your asparagus to enhance the flavor
Related Recipes
You can also find similar sauteed dishes below and more at roasted and baked vegetable recipes and healthy recipes.
- Roasted Asparagus
- Sauteed Mushrooms
- Sauteed Brussels Sprouts
- Sauteed Cabbage
- Sauteed Kale
- Sauteed Spinach
- Sauteed Green Beans
- Sauteed Zucchini
- Sauteed Shrimp
- Garlic Mushrooms
Sauteed Asparagus Recipe Video
I have also shared a detailed video of this Sauteed Asparagus Recipe below that I hope will help you to make a healthy side dish at home. You can also find this recipe in story format.
Sauteed Asparagus
Ingredients
- 1 lb Asparagus
- 2 tsp Oil
- 2 tsp Butter, unsalted
- 1 tbsp Garlic, chopped
- ½ tsp Onion Powder
- ½ tsp Black Pepper , ground
- ½ tsp Chili Flakes
- 1 tbsp Lemon Juice, or vinegar
- Salt, to taste
Instructions
To prepare the Sauteed Asparagus
- Begin by washing the asparagus thoroughly and patting it dry to remove any debris. Next, remove the thick and woody part of the asparagus by trimming the edges and reservee it aside
- Heat a pan over medium heat and add butter, garlic, and oil. Saute until the garlic turns aromatic
- Now add the asparagus to the pan and saute for 3 to 5 minutes, or until it turns tender
- Season the sauteed asparagus with lemon juice, onion powder, black pepper, salt, and chili flakes. Mix everything well to ensure that the flavors are evenly distributed
- Remove the veggies from the heat and now your delicious and healthy Sauteed Asparagus dish is now ready to be served
To Serve
- Serve this Sauteed Asparagus as a side dish with roasted chicken, baked chicken breast, fried chicken, oven-fried chicken, baked salmon, or any other main dish of your choice
Recipe Video
Chef's Notes and Tips
- Preparing Asparagus - To prepare asparagus, it is crucial to wash, dry, and trim the spears properly. Asparagus has a tough, woody stem, so trimming the ends will ensure that the vegetable is tender and juicy when cooked
- Seasonings - When seasoning the asparagus, using flavors that complement the vegetable's natural taste is always best. While basic seasonings like salt and pepper work well, you can also experiment with different spices and herbs to add more depth to the dish. Some popular options include garlic butter, chili seasoning, cajun seasoning, or taco seasoning
- Cooking Time - When cooking asparagus, it is essential to monitor the cooking time carefully. Generally, asparagus will become tender in under five minutes, but the cooking time may vary depending on the quantity being prepared. It's best to keep a close eye on the asparagus and remove it from heat as soon as it becomes tender to prevent overcooking
Nutrition Info
Disclaimer: We’re not nutrition experts. Nutritional info is estimated and should be used as a guide. For precise details, consult a professional.
FAQ
Sauteed Asparagus is a delicious and healthy side dish. It is made by cooking fresh asparagus in a pan with a combination of fats and seasonings. It is usually made with butter, olive oil, garlic, onion powder, salt, and pepper. Sauteing Asparagus is one of the nutritious dishes that pair well with a variety of main courses.
The time required to sauté asparagus can vary depending on the quantity of asparagus being cooked, the thickness of the asparagus spears, and the desired level of tenderness.
However, as a general rule, you can sauté asparagus in a pan over medium heat for about 3-5 minutes. During this time, you will need to stir the asparagus occasionally to ensure even cooking. The asparagus is ready when it becomes tender but still retains some crunch and has a slight brown color on the outside. Overcooking the asparagus can cause it to become mushy and lose its flavor and texture.
Asparagus can be cooked in a variety of ways, depending on personal preference. Some popular methods are sauteing, steaming, oven roasting, and air frying.
I hope you found the recipe enjoyable and I would appreciate hearing about your experience with it.
If you have any further questions, please do not hesitate to leave a comment and I will do my best to respond promptly. Thank you for reading and happy cooking!
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