A "Spring" Meatless Meal With Asparagus

Asparagus Stuffed Portabellas

INGREDIENTS:

  • Dressing:

  • 1 shallot, minced

  • 1 teaspoon brown rice vinegar

  • 1 teaspoon coconut aminos

  • 1 tablespoon sesame oil

  • 1 teaspoon lime juice

  • salt and pepper

  • Main dish

  • 1 tablespoon avocado oil

  • 1 bunch asparagus

  • salt and pepper to taste

  • 4-6 portobello mushrooms, stems removed

  • 2 cup arugula

  • 1 cup quinoa, cooked

DIRECTIONS:

1.   Preheat the oven to 350 F.

2.   In a medium bowl, whisk all the dressing ingredients together and adjust if necessary.

3.   Place the asparagus on a baking sheet lined with parchment paper

4.   Add avocado oil, salt, pepper and onions, tossing until mixture is well combined.

5.   Place the mushrooms face down on a baking sheet lined with parchment paper.

6.   Add both baking sheets to the oven and bake for 10–15 minutes.

7.   Place mushrooms face up on plate and add arugula, quinoa, asparagus and onions.

8.   Drizzle with dressing and serve.

 

Asparagus Nutrition

When you eat asparagus, though, you get more than just a great-tasting vegetable. Asparagus nutrition is pretty impressive: about five spears have no fat and only 20 calories, but they’re packed with antioxidant and anti-inflammatory properties, which help prevent disease.

One serving of asparagus has nearly double your daily allowance of vitamin K, which helps blood clot properly and increases bone strength, and a ton of vitamin C.

Asparagus also helps feed good bacteria in our digestive tract, which allows for better nutrient absorption and a lower risk of allergies. Women who are pregnant should also chow down on asparagus; it’s loaded with folate which helps promote a healthy pregnancy. In fact, folate is one of the main ingredients in pre-natal vitamins.

And finally, if you find things aren’t moving through your body as quickly as you’d like, adding asparagus can help. It’s chock-full of fiber, which helps food move more quickly and easily through the gut.

 

Peggy Van Cleef