Cooking and Meal Prep Recipes Easy Oven-Roasted Asparagus By Laura Dolson Laura Dolson Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks. Learn about our editorial process Updated on January 28, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN LinkedIn Twitter Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board Print aga7ta / Getty Images (67 ratings) Total Time: 20 min Prep Time: 5 min Cook Time: 15 min Servings: 4 (about 5-6 spears per serving) Nutrition Highlights (per serving) 53 calories 4g fat 4g carbs 2g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 4 (about 5-6 spears per serving) Amount per serving Calories 53 % Daily Value* Total Fat 4g 5% Saturated Fat 1g 5% Cholesterol 0mg 0% Sodium 2mg 0% Total Carbohydrate 4g 1% Dietary Fiber 2g 7% Total Sugars 2g Includes 0g Added Sugars 0% Protein 2g Vitamin D 0mcg 0% Calcium 27mg 2% Iron 2mg 11% Potassium 230mg 5% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Roasting asparagus is a simple, quick, and delicious way to prepare this nutritious vegetable. This recipe requires little prep and fast cooking time. It's an ideal way to get a vegetable on the table during the week without a ton of fuss. Roasted asparagus yields a robust and delicious flavor. The high heat allows for the perfect char and crispiness, while the garlic and Parmesan add an extra layer of deliciousness. Asparagus is naturally low in calories, fat, and carbohydrates and rich in fiber. It is a key source of inulin, a type of fiber that supports healthy gut bacteria. Asparagus is also rich in vitamin K and C, folate, and potassium. It exerts mild diuretic properties and has been associated with helping to reduce blood pressure. Whip some up tonight; you won't be disappointed. Ingredients 1 pound asparagus (about 1 bunch or 20 spears) 1 tbsp olive oil 1/2 tsp garlic powder 1/8 tsp salt 1/8 tsp pepper 1/4 tsp dried thyme 1 tbsp Parmesan cheese, shredded or grated Preparation Heat oven to 400F. Wash asparagus thoroughly and break off the tough ends. If the spears are thick, you may need to peel them with a vegetable peeler. Place asparagus in a single layer on a cookie sheet or baking pan. Don't overcrowd the pan or layer them on top of one another; otherwise, they will not roast properly. Drizzle the oil over the asparagus and sprinkle with garlic powder, salt, pepper, thyme, and Parmesan cheese. Bake for 15 minutes; the spears should be tender but still crisp. Depending on your oven and how thick the spears are, the cooking time may vary. Variations and Substitutions To make this dish dairy free, substitute the Parmesan cheese with nutritional yeast, which has a pleasantly cheesy flavor and is rich in B vitamins, including vitamin B12. Nutritional yeast is also naturally low in sodium. You can try other cheeses as well such as feta, blue cheese, or chevre. Also, try topping with toasted walnuts or pinenuts. Teaspoon for teaspoon, garlic powder yields a stronger garlicky flavor than fresh garlic. If you'd prefer to have a less garlicky taste, substitute garlic powder for fresh minced garlic. In this recipe, you can use one to two cloves. While thyme adds a great flavor, you can substitute any of your favorite dried herbs. You can also add some heat by adding chili powder or red pepper flakes. Or try topping with fresh parsley and lemon wedges for a refreshing taste and appealing look—the mixture of green and yellow is a beautifully presented side dish. A drizzle of balsamic reduction is also a delicious topping for asparagus. Asparagus comes in multiple varieties. While green asparagus is the most common, you may also find white and purple varieties. White asparagus tend to have a milder flavor, while the purple variety has a nuttier flavor and turns green when cooking. White asparagus is more fibrous than green and should be cut before cooking. White and purple asparagus can be hard to find but can be available at farmers markets in the springtime when they are in season. Cooking and Serving Tips Try serving your roasted asparagus with grilled steak, chicken, or fish.Choose asparagus that is bright green and stands straight up. Avoid asparagus that is limp or those that have mushy tips.Before cooking, store fresh asparagus in the refrigerator. Keep your asparagus bundle in a rubber band. After trimming an inch off the bottoms of the stalks, wrap the ends in a moist paper towel. Stand the bunch in a small container of water (about 1 inch) in the refrigerator.The ends of asparagus are tough and woody. If you are not sure where to trim them, you can bend the asparagus. You'll notice that the asparagus will naturally snap where the tough end begins. This will give you a good reference for where to cut the rest. Calculate Your Custom Recipe Nutrition Information Rate this Recipe You've already rated this recipe. Thanks for your rating! 2 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Hoving LR, Katiraei S, Pronk A, et al. The prebiotic inulin modulates gut microbiota but does not ameliorate atherosclerosis in hypercholesterolemic APOE*3-Leiden.CETP mice. Scientific Reports. 2018;8(1). doi:10.1038/s41598-018-34970-y Guo Q, Wang N, Liu H, Li Z, Lu L, Wang C. The bioactive compounds and biological functions of Asparagus officinalis L. – A review. Journal of Functional Foods. 2020;65:103727. doi:10.1016/j.jff.2019.103727 By Laura Dolson Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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