Many vegetables are delicious, raw or cooked. Carrots, spinach, tomatoes and peppers to name just a few. But can you eat asparagus raw? When a long green spear appears in the shop in spring, we want to make the most of each soft and sweet piece. There are many times when you can eat asparagus brunch or steamed, roasted, grilled. That’s where raw asparagus appears. You may have heard that you have to cook asparagus, but that’s not true. We talk to our nutritionists to learn the difference between raw and cooked asparagus and share the best ways to enjoy raw asparagus.
Raw asparagus explained
It is no secret that asparagus is a very nutritious vegetable. It is an excellent source of fiber, vitamins A, C, E, and essential nutrients such as folic acid and potassium. We asked Sylvia Klinger, a registered dietitian and founder of Hispanic & Multicultural Nutrition Communications LLC, about the nutritional differences between raw and cooked asparagus. She points out that the difference is small, but there are some nutrients that are affected when the vegetables are cooked.
- Vitamin retention: Although raw asparagus generally has a high vitamin C content, Klinger says that this vitamin is heat sensitive and can deteriorate slightly during cooking. On the other hand, cooking asparagus can slightly increase the availability of vitamins A and E.
- Antioxidants: Asparagus is an antioxidant power plant, whether cooked or raw, but long-term cooking can leach water-soluble antioxidants.
- fiber: The fiber content between raw and cooked asparagus is very similar. The only difference is that cooking asparagus makes it tender and makes it easier to digest, especially for individuals with digestive sensitivity.
To balance nutrients, Klinger recommends incorporating both raw and cooked asparagus into your diet.
Four Ways to Eat Raw Asparagus
There are two main things to consider when eating Asparagus Raw. It’s how fresh and seasonal it is and how to prepare it. Asparagus is generally found in grocery stores all year round, but it is the most delicious and tender thing from the beginning of the Northern Hemisphere to midsummer. After peak season, the spears are less sweet and can be woody and tough, especially if not cooked. Therefore, if you want to enjoy the texture and flavor of this raw vegetable, do so during the season.
- Shaved: One of the best ways to enjoy raw asparagus is shaved on a thin ribbon of long paper. Snap the wood edges and then peel the vegetables along the length of each spear. If the asparagus is soft, the ribbon needs a slight, pleasant crunch. Use them in a salad along with other shaved raw vegetables such as carrots, cucumbers, and zucchini. All this salad needs is a good vinaigrette. Another bonus: Just like any other salad, it won’t wilt or change the wet thing quickly, or lose its texture.
- Thinly sliced: Thinly sliced asparagus fragments can also be used in salads. Trim the edges and then use a sharp knife or mandolin to make thin bite-sized slices. They line up with dishes such as grain salads and bowls, as well as creamy cheeses such as crispy toasted nuts and feta and goat cheese.
- Spears: The extremely tender and thin stems of asparagus are delicious as they are, and no cutting is required. Serve chilled as crudités with your favorite dip.
- Marinated: In either of these preparations, asparagus can benefit from being marinated. This adds flavor, but also makes the vegetables a little softer. You don’t need to marinate them for a long time. Ribbons or thin slices only need 20-30 minutes. Spear for up to an hour.
Should I peel off the asparagus? Not necessarily, but cut and peel the asparagus before consuming. It can make it even more delicious. It is often the outer part of the spear, the toughest part. Many fine restaurant chefs peel asparagus to make it softer. If you are peeling, it is recommended to use a Y-shaped plant skin to remove the outermost layer.
When avoiding raw asparagus
Some people can experience indigestion by eating raw asparagus, Klinger says. This is because in the raw form, asparagus can be more difficult to digest due to its high fiber content. “Consuming raw asparagus, especially when eaten in large quantities, can lead to bloating, gas and stomach discomfort,” she points out. Therefore, if your body is not used to large amounts of fiber, it is best to cook asparagus. Even if it is lightly fried, it makes all the difference.
