Stir-Fried Sesame Asparagus

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
50%
Stir-Fried Sesame Asparagus
20 min.
6
82kcal

Suggestions


Are you looking for a quick and healthy side dish that will elevate your meal without the fuss? Look no further than this delectable Stir-Fried Sesame Asparagus! Packed with vibrant flavors and crunchy textures, this dish not only caters to vegetarians and vegans but also shines as a gluten-free and dairy-free option, making it the perfect addition to any diet.

In just 20 minutes, you can transform fresh asparagus into a stunning accompaniment that brings a nutritious touch to your plate. The key to this recipe lies in the light blanching process, which preserves the asparagus's bright green color and crispness, while a quick stir-fry with fragrant ginger and nutty sesame oil creates an irresistible aroma. The toasted sesame seeds add a delightful crunch, turning simple asparagus into a gourmet experience.

With only 82 calories per serving, this dish is not only delicious but also guilt-free. Ideal for family gatherings or casual weeknight dinners, Stir-Fried Sesame Asparagus will have your guests raving about your culinary skills. Get ready to impress your friends and family with this easy yet elegant side dish that embodies the essence of simple, healthy dining!

Ingredients

  • pounds asparagus cut into 1-inch pieces
  • teaspoons ginger fresh grated
  • tablespoons vegetable oil; peanut oil preferred 
  • 0.5 teaspoon salt 
  • teaspoon sesame oil 
  • teaspoons sesame seed 

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Bring a pot of lightly salted water to a boil. Lightly cook the asparagus into the boiling water for 2 to 3 minutes.
  2. Drain and immediately plunge the asparagus into a bowl of ice water until the asparagus is cool; drain and pat dry.
  3. Toast the sesame seeds in a dry skillet over medium heat until lightly browned, 3 to 5 minutes; transfer to a dish and set aside to cool.
  4. Heat the peanut oil in a skillet over medium-high heat.
  5. Add the ginger and asparagus to the skillet, season with salt and cook until the ginger is fragrant, about 5 minutes.
  6. Remove from heat; toss with the sesame oil and sesame seeds to serve.

Nutrition Facts

Calories82kcal
Protein15.19%
Fat57.83%
Carbs26.98%

Properties

Glycemic Index
13.67
Glycemic Load
0.9
Inflammation Score
-8
Nutrition Score
11.935652152352%

Flavonoids

Isorhamnetin
8.62mg
Kaempferol
2.1mg
Quercetin
21.14mg

Nutrients percent of daily need

Calories:81.74kcal
4.09%
Fat:5.85g
9%
Saturated Fat:0.99g
6.2%
Carbohydrates:6.14g
2.05%
Net Carbohydrates:2.87g
1.05%
Sugar:2.86g
3.17%
Cholesterol:0mg
0%
Sodium:196.97mg
8.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.46g
6.91%
Vitamin K:63.02µg
60.02%
Vitamin A:1143.11IU
22.86%
Folate:79.34µg
19.84%
Iron:3.34mg
18.55%
Vitamin E:2.45mg
16.36%
Copper:0.31mg
15.73%
Vitamin B1:0.22mg
14.78%
Fiber:3.27g
13.07%
Manganese:0.26mg
12.87%
Vitamin B2:0.22mg
12.65%
Vitamin C:8.5mg
10.3%
Potassium:311.35mg
8.9%
Phosphorus:83.04mg
8.3%
Vitamin B3:1.51mg
7.57%
Vitamin B6:0.14mg
7.2%
Magnesium:23.8mg
5.95%
Zinc:0.87mg
5.81%
Selenium:3.71µg
5.3%
Calcium:43.01mg
4.3%
Vitamin B5:0.42mg
4.16%
Source:Allrecipes