8 healthy asparagus recipes for weight loss

If you want to add something healthy and green to your weight loss diet, you should try asparagus. Including some asparagus recipes in your weight-loss diet can be beneficial. Asparagus is a green superfood that is more than just a slender stalk is more than just a nice side dish. It is a nutrient-dense powerhouse, packed with fibre, vitamins, and minerals. Asparagus is low in calories, making it an ideal addition to any weight-loss diet. It has a high fibre content that keeps you feeling fuller for longer, allowing you to avoid unwanted cravings. If you do not know how to include it in your diet, try these scrumptious asparagus recipes for weight loss!

Asparagus recipes for weight loss

Try these recipes for weight loss made using the goodness of asparagus, shares nutritionist Abhilasha V.

1. Grilled asparagus with lemon and garlic

Preparation time: 10 minutes

Ingredients:

• 1 bunch of asparagus
• 1 tablespoon of olive oil
• 2 cloves of garlic (minced)
• Juice of 1 lemon
• Salt and pepper to taste

Method:

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• Preheat the grill to medium-high heat.
• Toss asparagus with olive oil, garlic, salt, and pepper.
• Grill asparagus for 4-5 minutes until tender.
• Drizzle with lemon juice before serving.

Also Read: 8 heart-healthy recipes for weight loss

2. Asparagus and quinoa salad

Preparation time: 20 minutes

Ingredients:

• 1 bunch of asparagus (chopped)
• 1 cup of quinoa
• 1 cup cherry tomatoes (halved)
• 1/4 cup of feta cheese
• 2 tablespoons of olive oil
• Juice of 1 lemon
• Salt, and pepper

Method:

• Cook quinoa according to the instructions on the package.
• Steam asparagus for 3-4 minutes until tender.
• Combine quinoa, asparagus, tomatoes, and feta in a bowl.
• Drizzle with olive oil and lemon juice, and season with salt and pepper.

3. Asparagus and chicken stir-fry

Preparation time: 15 minutes

Ingredients:

• 1 bunch of asparagus (cut into 2-inch pieces)
• 1 chicken breast (sliced)
• 1 tablespoon of soy sauce
• 1 tablespoon of olive oil
• 1 teaspoon of ginger (grated)
• 2 cloves of garlic (minced)
• Salt and pepper

Method:

• Heat olive oil in a pan over medium heat.
• Add garlic and ginger, and sauté for 1 minute.
• Add chicken slices and cook until browned.
• Add asparagus, soy sauce, salt, and pepper. Stir-fry for 3-4 minutes.

4. Asparagus soup

Preparation time: 25 minutes

Ingredients:

• 1 bunch of asparagus (chopped)
• 1 onion (chopped)
• 2 cloves of garlic (minced)
• 2 cups of vegetable broth
• 1 tablespoon of olive oil
• Salt and pepper

Method:

• Heat olive oil in a pot and sauté onion and garlic until soft.
• Add asparagus and cook for 5 minutes.
• Add vegetable broth and simmer for 15 minutes.
• Blend until smooth, season with salt and pepper.

5. Roasted asparagus with balsamic glaze

Preparation time: 15 minutes

Ingredients:

• 1 bunch of asparagus
• 1 tablespoon of olive oil
• 1 tablespoon of balsamic vinegar
• Salt, and pepper

Method:

• Preheat the oven to 400°F (200°C).
• Toss asparagus with olive oil, salt, and pepper.
• Roast for 10-12 minutes until tender.
• Drizzle with balsamic vinegar before serving.

6. Asparagus and avocado salad

Preparation time: 10 minutes

Ingredients:

• 1 bunch of asparagus (blanched)
• 1 avocado (sliced)
• 1/4 cup of almonds (sliced)
• 1 tablespoon of olive oil
• Juice of 1 lemon
• Salt, and pepper

Method:

• Blanch asparagus in boiling water for 2-3 minutes, then cool.
• Combine asparagus, avocado, and almonds in a bowl.
• Drizzle with olive oil and lemon juice, season with salt and pepper.

7. Asparagus omelette

Preparation time: 10 minutes

Ingredients:

• 1 bunch of asparagus (chopped)
• 3 eggs
• 1/4 cup of cheese (optional)
• 1 tablespoon of olive oil
• Salt and pepper

Method:

• Sauté asparagus in olive oil until tender.
• Beat eggs in a bowl, and season with salt and pepper.
• Pour eggs over asparagus and cook until set.
• Sprinkle cheese on top before folding the omelette.

8. Asparagus and spinach smoothie

Preparation time: 5 minutes

Ingredients

• 1/2 cup of asparagus (blanched and chopped)
• 1 cup of spinach
• 1/2 banana
• 1/2 cup of almond milk
• 1 tablespoon of chia seeds

Method

• Blend all ingredients until smooth.
• Serve immediately.

How does asparagus help in weight loss?

Here’s how asparagus helps in weight loss, as found in a study published in the Australian Journal of Crop Science.

• Asparagus is very low in calories, making it an excellent choice for weight loss.
• It is rich in dietary fibre, which promotes satiety, reduces overall calorie intake, and supports digestive health.
• Asparagus contains the amino acid asparagine, which acts as a natural diuretic, helping to reduce water retention and bloating.
• It provides essential nutrients like vitamins A, C, K, and folate, which support overall health and energy levels without adding extra calories.
• The presence of B vitamins in asparagus helps in metabolising carbohydrates, proteins, and fats efficiently, helping you lose weight.

Who should avoid asparagus for weight loss?

Though asparagus recipes for weight loss are generally safe. However, some people should avoid it due to the following reasons, explains the expert.

• People with gout: Asparagus is high in purines, which can be converted into uric acid in the body. People with gout or those prone to kidney stones should avoid it as it may exacerbate their condition.
• People with allergies: Those who are allergic to members of the lily family (which includes asparagus) should avoid it to prevent allergic reactions.
• People with irritable bowel syndrome (IBS): Asparagus contains fructans, a type of carbohydrate that can cause bloating and discomfort in individuals with irritable bowel syndrome or sensitive digestive systems.
• People on blood thinners: Asparagus is rich in vitamin K, which can interfere with blood-thinning medications like warfarin. People on these medications should consult their healthcare provider before adding asparagus to their diet.