By the end of April until the traditional Finale on the 24th. June, the Midsummer’s day, take the popular, but unfortunately much too short asparagus season. The healthy asparagus were rods used to be only in monasteries and Apothecary gardens as a true cure-all grown and later as a Royal vegetable-the Rich and Powerful are served, the vitamin – and mineral-rich sprouts in every supermarket today. The asparagus belongs to the group of the Lily family and was used by the ancient Egyptians, Greeks and Romans as a medicinal plant to stimulate the metabolism and support the liver, lung and kidney function. The word “officinalis”, from the Latin name of asparagus “Asparagus officinalis”, the translated meaning as much as: “a medicine” or “remedies”. Only from the 16. In the nineteenth century, planted by him as a result of rising demand in a systematic and as a food.

White, purple or green?

Depending on the cultivation method of asparagus is available in three colors: white, purple or green. The shoots of the white asparagus – white asparagus – are protected by heaped earth against the sun’s light and therefore remain white. Due to the complex cultivation process, the white asparagus is more expensive than the green. When the asparagus tip breaks the Erddecke through, it is through the formation of the Plant pigment anthocyanin in purple. Green asparagus grows normally on flat beds, under the full influence of light and thereby forms the green pigment Chlorophyll, as well as, increasingly, a taste-defining ingredients. Green asparagus has a stronger, würzigeres Aroma.

Vitamin – and mineral-rich sprouts

Asparagus consists of about 95 percent water and provides a result very little energy – only 13 calories per 100 g, if it is not rich with calories, fats, sauces (hollandaise, béarnaise, maltaise), butter, breadcrumbs or bacon is served. He lingers for a relatively long time in the stomach, and the Hunger for a longer period of time breastfeeding, asparagus has a high saturation value. The proportion of carbohydrates is 1.2 percent. Protein is included to 1.7 per cent, of fat only in very small quantities.

Asparagus contains plenty of vitamins and minerals. Especially Vitamin C, E and Beta-carotene as well as vitamins of the B complex. The folic acid that is found in the raw asparagus in particularly high concentrations, prevents malformations in the Unborn and is involved in many metabolic processes in the body. Vitamin C, E and Beta-carotene (the precursor of Vitamin A) act in the body than antioxidants. Also the minerals potassium, iron, Magnesium, Calcium, and copper are to be mentioned as positive ingredients of the asparagus.

Furthermore, it contains asparagus, various bioactive substances such as saponins, which are bitter-tasting lower part of the Spear responsible, essential Oils, and the pigments Chlorophyll (green asparagus) and anthocyanin (purple asparagus). Bioactive substances including anti-carcinogenic, anti-microbial and cholesterol lowering effect.

The typical flavor of asparagus, but only when cooking is complete, stems from sulfur-containing essential Oils, as well as from the amino acid aspartic acid. This amino acid also promotes the activity of the Kidneys and is, therefore, for the draining effect of the asparagus, which is enhanced by the essential Oils and high potassium content. The typical smell of urine after eating asparagus almost half of the people, is due to sulfur-containing degradation products.

Nutrition information asparagus, cooked (per 100 g edible portion)

Energy: 13 kcal (52 kJ)
Water: 95 g
Main nutrients  
Protein (Protein) 1.7 g
Fat 0.1 g
Carbohydrates 1.2 g
Fiber 1.0 g
Folic acid (asparagus, raw) 110 µg
Vitamin C 16 mg
Vitamin E 1.8 mg
Vitamin B2 0.10 mg
Vitamin B1 0.09 mg


Potassium 136 mg
Iron 0.6 mg
Magnesium 15 mg


Tips and Tricks


  • Fresh asparagus has a sealed head.
  • The Gate should be juicy, fresh and not dry – in the supermarket the asparagus ends are often wrapped, and thus, the Gate is hidden. Best to open and check.
  • In the case of older the asparagus, the cut ends are gray-yellow discoloration.
  • Fresh Asparagus spears to produce “squeak“ sounds, when they are rubbed together.
  • At the interface of fresh asparagus, has an aromatic odour. Not more fresh asparagus smells sour.
  • Fresh asparagus shines and looks crisp.
  • The bars should be solid and not bend.
  • Fresh asparagus goes well with the finger-nail cuts on the top and doesn’t give in to light pressure.
  • Short transport routes, are important to prevent loss of quality. Local asparagus is to be preferred. Particularly by buying from the farm you can be sure to get the asparagus fresh.

Storage and preparation

  • For the asparagus, a cool, damp and dark storage is important. Best wrapped in a damp cloth in the refrigerator or in a cool pantry to store.
  • Asparagus is at the latest, to prepare two to three days after the purchase.
  • Freezing: wash the asparagus, peel and cut off the woody Ends. White asparagus does not cook or blanch.
  • Frozen asparagus can last up to nine months. Then, the asparagus should not be thawed but simply frozen into the boiling water.
  • At a temperature of 0° C, asparagus may be kept for no longer than a week, because otherwise the tops become rubbery.
  • Green asparagus is at risk because of its delicacy is particularly pernicious.
  • It is important to make sure that the asparagus is always peeled just before cooking to prevent loss of quality.
  • The white asparagus is always about 2 cm, the green asparagus, peel a Hand’s breadth below the head from the top to the bottom.
  • Down stronger peel, and possibly the woody Ends cut away.
  • Asparagus is most often steamed or boiled. The cooking time is depending on the diameter and Spargeltyp in about 20 minutes (white asparagus) and approx. 15 minutes (green asparagus).
  • The less water used, the less the nutrient loss. Therefore, a sieve for vegetables, it is preferred to use.
  • The cooking water can be used because of its valuable ingredients for soups or sauces.
  • A bit of lemon juice in the cooking water of the Asparagus stalks remain white.