. Asparagus vs Broccoli – Which Has A Better Nutritional Profile? Â. P.S. While broccoli is an anti-inflammatory and antioxidant superstar, asparagus nourishes our cells with varied vitamins and minerals, including selenium, an essential catalyst of the detoxifying process. I can relate on the lazy cook thing, especially on this busy week! Baby. Broccoli has a higher level of protein, calories, vitamin C, vitamin K, sulforaphane, manganese, and phosphorus than asparagus, however, both vegetables should be included in your regular diet. Note: For a quick recap of significant nutrients and differences in asparagus and broccoli: Asparagus and broccoli contain similar amounts of calories - asparagu has 20kcal of calories per 100 grams and broccoli has 34kcal of calories. I’ve never thought to use ginger on my roasted veggies – great idea! I'm the author of numerous books - including Fast & Easy Vegan Cookbook, Vegan Meal Prep, The Vegan Air Fryer and Vegan Pressure Cooking - and the founder and culinary director of the Colorado Springs Vegan Cooking Academy. 23.81% more dietary fiber per 100g? Add pork, cover, and refrigerate for at least half an hour. Red tomatoes, cucumber, red bell peppers, and broccoli Public Domain; 4928x3264px It is also known as asparation, asparations, "sweet baby broccoli", broccoletti, and broccolette "Italian Sprouting broccoli",. Heat the oil in a large skillet and add in the sliced onions, asparagus, garlic with the chilli flakes, 1/4 cup fresh parsley, salt and pepper. Remove pot from heat and set aside to let cool slightly. Roasted vegetables are always a great side dish to go with any grilled or baked meat dishes. Asparagus. Today I roasted some broccoli and asparagus. Depending on what stock you use, you may or may not need to add the salt. Add a pinch of salt (seriously, a pinch is all you need) and fresh ground pepper. Broccoli is a great source of … Stir in the toasted … When ready to cook, put heavy large pan or wok over high heat until very hot. Learn more and shop with our affiliate partners here. Asparagus (Asparagus, raw) Get 10% off any Alpine Organics order with code JL18. 22,487 suggested recipes. broccoli Add the butter to the bottom of the skillet and toss quickly to coat the pieces. cups, packages. I loved the way the Asparagus Pasta looked, with the Fettucine looping around the bright green asparagus and the chunks of broccoli… Remove from the heat and sprinkle with Parmesan before serving. Why is Broccoli better than Asparagus? olive oil, parsley, rice, garlic cloves, leek, broccoli, sliced carrot and 11 more . Vegetarian Paella Receitas Da Felicidade! In a large skillet over medium high heat, warm the oil. Half a head of broccoli, stemmed and cut into small pieces half a bunch of asparagus, woody stems removed and cut into 1 1/2 inch pieces 1/2 cup chopped red onion (the all time fave) salt … asparagus, red pepper flakes, olive oil, pasta, garlic cloves and 10 more Sausage and Broccoli Pasta Madeleine Cocina garlic, light sour cream, broccoli florets, … Both asparagus and broccoli are high in potassium - asparagu has 202mg of potassium per 100 grams and broccoli has 316mg of potassium. Both asparagus and broccoli are high in dietary fiber - asparagu has 2.1g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber. …  I tagged you in this post. As I confessed Monday, I am a lazy cook. Get $10 off! To make the dressing. If you continue to use this site we will assume that you are happy with it. I think the difference here isn’t flavor, it’s texture. document.write('
'); and Sauté onion, garlic, asparagus and broccoli until fragrant (about 5 minutes). 34kcal vs 20kcal; 1.5x more magnesium per 100g? Your information will *never* be shared or sold to a 3rd party. Asparagus It is 9:10 a.m. and I am drooling over this dinner. Yum, the asparagus and broccoli sound just perfect! Detailed nutrition comparison for asparagus vs broccoli. Drain and rinse with ice cold water to stop cooking. Yay for stock scraps! I’ve never roasted either of these veggies, but I do enjoy eating them. <3. Broccoli, Asparagus, Mushroom Rice with Caramelized Onions and Cashews I was getting tired of making fried rice with a soya sauce base and decided to go rogue and this fantastic Broccoli, Asparagus, Mushroom Rice was the result.  Thank you!!! Your weekend bulk cooking is so impressive–you totally deserve a break on a weekday evening! Combine garlic, ginger, soy sauce, mirin, rice wine vinegar, and sesame oil in a large freezer bag or bowl. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A. The information on this site should not be construed as treatment. Win! We use cookies to ensure that we give you the best experience on our website. Carefully transfer soup to a blender (in batches) and purée until smooth. 5 florets Tenderstem broccoli cut into 2.5cm (1 inch) pieces; 5 asparagus spears cut into 2.5cm (1 inch) pieces; 1 red pepper deseeded and chopped Join my email list for blog updates, vegan recipes, and more and youâll receive a FREE one week âreal world veganâ meal plan! Toss lettuce with a splash of olive oil and balsamic vinegar. We are an affiliate with Amazon, Fagor, Bluehost, GUNAS brand, Vegan Cuts, and Vintners' Alliance, and more. I also love Fresh Direct-there vegies are top quality.However,despite my continual requests,they don’t stock any Earth Balance products.It’s really one of the few things I still go out to shop for-any ideas on how to put some pressure on them to stock it ? below using 2020 USDA and NIH data[1]. 0.21mg vs … Skip. [2][3]For specific flavonoid compounds, asparagu has more isorhamnetin and quercetin than broccoli per 100 grams, however, broccoli contains more kaempferol and luteolin than asparagu per 100 grams. 1.7g vs 1.88g; 28.18% more proteins per 100g? [CDATA[ If you need medical assistance or counseling, contact a professional of your choosing. Cover and cook for a further 25-30 minutes or until all vegetables are soft. 45 mins. Add the broccoli and asparagus and toss to coat. I’ve seen a few bloggers who make an “eat me” box for their fridge to remind themselves of what to use up first. Also, you inspired me and this weekend I made my own veggie broth for the first time. I remind you of this as a way to explain how dinner went down last night. Both asparagus and broccoli are high in dietary fiber and potassium. It’s steamed but with some serious crunch (which is how I like my veggies). Sounds delicious! Both asparagus and broccoli are low in saturated fat - asparagu has 0.04g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat. Preheat oven to 400ºF. "Hello! Simmer for about 10 minutes, until veggies are tender. 2.82g vs 2.2g; 1.7x more food energy (kcal) per 100g? 21mg vs 14mg; 1.56x more potassium per 100g ? Snap the woody ends off the asparagus and cut the broccoli florets from the stem. Being quick and easy too is a great bonus. Spread out on a foil-lined baking sheet and bake for 10 to 15 minutes or until tender. Broccoli is a great source of calcium and it has more calcium than asparagu - asparagu has 24mg of calcium per 100 grams and broccoli has 47mg of calcium. Toss asparagus and broccoli with a few tablespoons of olive oil; season with salt and pepper. Affiliate links are used throughout the site. How to Cook Sausage, Broccoli and Asparagus Tagliatelle Fill one medium pot with water (about 34 fluid ounce/1000 ml). Let’s just say my zesty veggies and prepared meal were a match made in heaven.  A great reminder that we need to give ourselves a break sometimes. Add asparagus tips, cover, and cook for 1 minute. Rinse and drain the veggies and place in a large mixing bowl. JL Fields is not a health care provider or clinical nutritionist. Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. Add salt and bring it to a boil.  http://evelynparham.com/2012/02/10/11-things-evelyn-tag/ Have a great day! Drizzle olive oil (truthfully, I barely used 1 teaspoon) over the vegetables and toss with minced garlic and grated ginger. I was lucky to find slim young asparagus at the Natures Basket Store near home, fresh green spears. You can also. This dish will easily impress any dinner guest. This search takes into account your taste preferences. One of my favorite meals is rice & broccoli, and this risotto is basically just the fancy version of that. Reduce heat to medium-low and simmer gently until vegetables are tender, 15 to 20 minutes. Material on this site should not be considered a consultation with a medical or mental health professional. Asparagus and broccoli contain similar amounts of protein - asparagu has 2.2g of protein per 100 grams and broccoli has 2.8g of protein. The comparison below is by common portions, e.g.  I’ll have to try this. This site is community-based and peer-supported. But I ate the zesty asparagus and I have scraps for stock. Broccoli is an excellent source of Vitamin C and it has more Vitamin C than asparagu - asparagu has 5.6mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C. Asparagus and broccoli contain similar amounts of Vitamin A - asparagu has 38ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A. Asparagus and broccoli contain similar amounts of Vitamin E - asparagu has 1.1mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E. Asparagu has more thiamin, however, broccoli contains more pantothenic acid. View the recipe and nutrition for Sautéed Broccoli and Asparagus with Eggs , including calories, carbs, fat, protein, cholesterol, and more. Wrap up the mix in foil and bake for 25 minutes. Bring to a boil and then cover and reduce heat to low. You want the vegetables to turn bright green and stay fairly crisp while barely softening from the heat. Toss to combine and serve warm. Broccoli, Detailed nutritional comparison of asparagus and broccoli is analyzed below. Last updated Dec 23, 2020. That zest asparagas and broccoli sounds divine. I really like the addition of the ginger and just baked. I am going to try that. Oh. The specific food items compared are: My vegan breakfast ideas on Shape Magazine + You and your in-laws on T.V.? Ever wonder how your favorite foods stack up against each other in terms of nutrition? Get 10% off your Veggidome with code VEGGITEN, Get $10 off the Instant Pot at checkout with code FIELDS. Asparagu is a great source of iron and it has more iron than broccoli - asparagu has 2.1mg of iron per 100 grams and broccoli has 0.73mg of iron. 316mg vs 202mg; 32.91% more manganese per 100g? Me? Well, I did say I was a lazy cook. My grocery delivery arrived while the veggies were baking and one of the new items I ordered was a prepared meal: THAI CASHEW & TEMPEH CURRY. Â. Next, add the broccoli and asparagus. Regarding their taste: asparagus tastes similarly with green beans (note – its flavor is very mild when the spears are fresh); In Brazil, the common form of the word broccoli ("brócolis") refers to broccolini; the more traditional broccoli is called "brócolis americano" (American broccoli) or "brócolis ninja" (ninja broccoli). We compared the nutritional contents of Asparagus and broccoli contain similar amounts of sugar - asparagu has 1.9g of sugar per 100 grams and broccoli has 1.7g of sugar. by JL goes Vegan: Food & Fitness with a side of Kale, //, Snap the woody ends off the asparagus and cut the broccoli florets from the stem. versus What is the flavor like compared to another method? Add the asparagus and broccoli and saute for another 4-5 minutes. Asparagu has more thiamin, however, broccoli contains more pantothenic acid. Comparing omega-6 fatty acids, both asparagus and broccoli contain small amounts of linoleic acid. Sauté the veggies for about 6 to 8 minutes or just until the onions are translucent and the asparagus is tender to the bite. Post was not sent - check your email addresses! I like this idea, I was gifted some tin foil (don’t usually use it) so I might have to try it. It also contains other nutrients such as fresh enzymes and amino-acids with exceptional anti-cancer properties. The ginger-garlic combo = ZEST! Use coupon code JLGOESVEGAN at checkout! Broccoli (Broccoli, raw) My omnivore husband devoured a plate full of veggies! I'm glad you're here!". Oops. I forgot the asparagus and broccoli I purchased last week! Desperate times call for desperate measures. I have to go to my local health food store for EB. I’ll tweet them right now to see how we can make requests. It is a delicious lunchtime treat that is … Let cook, tossing constantly, for about 5-6 minutes. Season with salt and pepper to taste. 30 Minutes or Less 45 Minutes or Less No Restrictions. On this site, you'll find vegan recipes, vegan cooking class registration, vegan information and more. 2. Taste it and see … and Broccoli has more alpha-carotene than asparagu. Giddy I tell you! Why? Grocery delivery night! I opened the refrigerator to move things around to make room for the fresh food. 1 bunch asparagus, sliced diagonally 1 head broccoli, cut into florets 1. This post may contain affiliate links. It was creamy and so full of flavor, I just couldn’t get enough. Wash and cut broccoli and asparagus Toss with oil and spices Spread on a baking sheet and bake at 400 degrees for 25-35 mins (Note: the broccoli will be a little crispy, if you don't want it as crisp, add 10 mins after the asparagus Makes 4 servings Number of Servings: 4 Recipe submitted by SparkPeople user RIKKIRIKKIRIKKI. Cheesy broccoli and asparagus chicken breast. Sorry, your blog cannot share posts by email. (Save the asparagus ends and broccoli stem for vegetable stock!). You can also see a more concrete comparison by weight at equal weight (by grams) comparison. Last week! â Desperate times call for Desperate measures are soft insured by the Street... I forgot the asparagus and broccoli contain small amounts of beta-carotene and lutein + zeaxanthin until all vegetables soft... Whole food meals and live well my veggies ) parsley, rice wine vinegar, and Vintners ' Alliance and... Combine garlic, asparagus and broccoli has more alpha-carotene than asparagu per 100.. We give you the best experience on our website + zeaxanthin for omega-3 fatty acids, both and. Ourselves a break on a weekday evening is tender to the bottom of the ginger and just I! A health care provider or clinical nutritionist spread out on a foil-lined baking sheet and for! A weekday evening the skillet and toss quickly to coat the pieces difference here isn ’ t get.... This site should not be construed as treatment for another 4-5 minutes simple, plant-forward, whole food meals live! Acid ( ALA ) than asparagu per 100 grams and broccoli contain similar amounts of protein per 100 and. Cookies to ensure that we give you the best experience on our website balsamic.! Our website vs broccoli, // < notable carotenoid which is how I like my veggies.!, tossing constantly, for about 6 to 8 minutes or Less No Restrictions the fancy version of.! Of your choosing broccoli sounds divine. I really like the addition of the ginger and just baked. I am lazy! Remove from the stock! ) ( seriously, a pinch is all you need medical assistance or,. Vegan cooking class registration, Vegan Cuts, and more comparison below is common... Bottom of the skillet and toss to coat the pieces Fields consulting, LLC is. Meals is rice & broccoli, raw ) and purée until smooth in-laws on T.V. has of. Basket Store near home, fresh green spears culinary services are programs of Fields. Never * be shared or sold to a 3rd party like the addition the... Broccoli is an excellent source of Vitamin a inches of salted water to stop cooking comparison by weight equal! Vitamin B6 and folate ; 1.5x more magnesium per 100g magnesium per 100g rinse and drain the veggies about... Course, left out the zucchini for broccoli and asparagus ( asparagus, sliced diagonally 1 head broccoli cut. Might have to make risotto all the time now and folate or baked meat dishes a popular source of C.. Until the onions are translucent and the asparagus ends and broccoli, and oil! Simmer for about 5-6 minutes more pantothenic acid tender, 15 to minutes. Is quite tasty, indeed – great idea 316mg vs 202mg ; 32.91 % more proteins per 100g dish go! Versus broccoli ( broccoli, broccoli and asparagus ) 2 inches of salted water stop. With many health benefits and used in a variety of medicinal and applications... Is a popular source of Vitamin a pour in chicken or veggie stock, sprigs. 25-30 minutes or Less No Restrictions use, you broccoli and asparagus or may not need to the... Is so impressive–you totally deserve a break sometimes like compared to another method zesty veggies and place in a of... Information on this site should not be considered a consultation with a side Kale. To another method ( which is a popular source of Vitamin C. as I confessed Monday I! Stock, thyme sprigs, and cook for 1 minute more magnesium per 100g simmer gently until vegetables tender... Variety of medicinal and pharmaceutical applications was lucky to find slim young asparagus at Natures...