Recipe of the Month — Asparagus with Mustard Vinaigrette


By Emily Gratopp, MS, Extension Educator in Lancaster County

May is the month to get delicious, local asparagus! I visit the Saturday or Sunday Farmers markets and buy it by the bunch. Typically, I just add olive oil and pepper to asparagus to keep it simple. The recipe below offers a more robust seasoning option. Pro tip: I season the asparagus and then cook it on a preheated countertop grill for 5–6 minutes versus boiling it. Grilling softens it, but still keeps a bit of crunch. I call asparagus “little trees” when I offer it to my children. This keeps asparagus fun and now my 4-year-olds successfully eat and enjoy it. My 1.5 year-old does not like asparagus yet, but in keeping with best practices, we continue to offer it. Tastes change and it can take up to 16 offerings of foods before children will decide they like it. Try the recipe below to see if you like it!

(Yield: 3 servings)

• 1.5 pounds asparagus, gently rubbed under cold running water, trimmed
• 2 tablespoons vinegar (apple cider, red wine or balsamic)
• 1 tablespoon vegetable oil
• 1 tablespoon mustard (Dijon or other)
• 1 teaspoon garlic powder
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1/8 teaspoon nutmeg (optional)

1. Wash hands with soap and water.
2. Rinse produce.
3. In a large saucepan, bring 8 cups of water to a boil and cook asparagus for 3-4 minutes or until tender.
4. Strain asparagus and place in a bowl of cold water.
5. Mix vinegar, oil, mustard, garlic powder, basil, oregano and nutmeg (optional) together in a separate bowl.
6. Strain asparagus again once cool and coat in the mustard vinaigrette dressing. Serve.

Note: Instead of boiling or grilling asparagus, asparagus can be tossed with the vinegar and oil mixture and eaten raw.

Nutrition Information: Serving Size (1 cup): Calories 90 Total Fat 5g Saturated Fat 1g Cholesterol 0mg Sodium 120mg Total Carbohydrates 10g Fiber 5g Total Sugars 3g, includes 0g Added Sugars Protein 6g Vitamin D 0% Calcium 4% Iron 10% Potassium 10% [Nutrition Software Used: ESHA Food Processor]

Source: Adapted from Maine SNAP-Ed