Written by 1:08 pm Keto Mediterranean Recipes

Mediterranean Asparagus with Lemon and Olive Oil: Simple and Healthy

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  • Author: joe
  • Total Time: 10-15 minutes
  • Yield: 4 servings

Description

Asparagus is a nutritious and delicious vegetable that pairs perfectly with classic Mediterranean flavors. This recipe for Mediterranean asparagus with lemon and olive oil brings out its natural freshness while adding a zesty brightness. Using simple ingredients and easy cooking techniques, this dish is perfect for any meal, whether you are serving grilled fish, roasted chicken, or a hearty grain bowl.

 Mediterranean Asparagus Recipe

 A Simple and Healthy Mediterranean Side Dish

 This asparagus recipe is a great way to enjoy a light and healthy side with minimal effort. It’s naturally gluten-free, low in calories, and packed with antioxidants and fiber. The combination of fresh lemon juice and extra virgin olive oil enhances the asparagus’ earthy flavor while keeping it tender-crisp.

 Why You’ll Love This Easy Recipe

  • Quick and easy – Ready in under 15 minutes.

  • Healthy and nutritious – Full of vitamins and minerals.

  • Naturally vegan and gluten-free – Suitable for different dietary preferences.

  • Pairs well with many dishes – Complements fish, chicken, pasta, or grains.


Ingredients

Key Ingredients for Mediterranean Asparagus

  • 1 bunch fresh asparagus (trimmed)

  • 2 tablespoons extra virgin olive oil

  • Juice of 1 lemon

  • 1 clove garlic (minced)

  • ½ teaspoon salt

  • ¼ teaspoon black pepper

  • ½ teaspoon dried oregano (optional)

  • ¼ teaspoon crushed red pepper flakes (optional)

 Fresh Ingredients for the Lemon and Olive Oil Dressing

  • Lemon juice adds a fresh, citrusy tang that balances the flavors.

  • Extra virgin olive oil provides a rich and smooth texture.

  • Garlic enhances the savory depth of the dish.

  • Seasonings like oregano and red pepper flakes add extra layers of taste.


Instructions

How to Prepare Asparagus with Lemon and Olive Oil

  1. Wash and trim the asparagus – Snap off the tough ends or trim them with a knife.

  2. Preheat a skillet or grill pan over medium heat.

  3. Coat the asparagus with olive oil, garlic, salt, and pepper.

  4. Cook – Sauté in the pan for about 5-7 minutes, turning occasionally until tender-crisp.

  5. Add lemon juice – Drizzle fresh lemon juice over the cooked asparagus.

  6. Serve immediately – Garnish with red pepper flakes or oregano if desired.

 Step-by-Step Guide to Cooking Asparagus Perfectly

  • Preheat the oven to 400°F (200°C) for a roasted version and roast for 10-12 minutes.

  • For a steamed version: Steam for 4-5 minutes until bright green and slightly tender.

  • For a grilled version: Grill over medium heat for 6-8 minutes, turning occasionally.

Notes

Tips for Choosing the Best Asparagus

  • Look for firm, bright green stalks with tightly closed tips.

  • Avoid limp or woody stalks, as they can be challenging.

  • Choose thinner stalks for a more delicate texture.

 How to Balance Flavors with Lemon and Olive Oil?

  • Adjust the lemon juice to taste—more for extra tanginess.

  • Use high-quality extra virgin olive oil for the best flavor.

  • A pinch of sea salt enhances the overall taste.

 Notes on Cooking Techniques

  • Sautéing keeps the asparagus crisp and flavorful.

  • Roasting adds a more profound, slightly caramelized taste.

  • Grilling gives a smoky, charred flavor.

 Serving Suggestions

 How to Serve Mediterranean Asparagus?

  • As a side dish with grilled meats or seafood.

  • It is topped with feta cheese or toasted almonds for extra texture.

  • Served with hummus and pita bread for a Mediterranean-inspired plate.

 What to Pair with This Dish for a Complete Meal?

  • Grilled salmon or shrimp for a protein-packed meal.

  • Quinoa or brown rice is a hearty vegetarian option.

  • Mediterranean chickpea salad for a balanced and nutritious meal.

  • Prep Time: 5 minutes
  • Cook Time: 5-7 minutes (sautéed) | 10-12 minutes (roasted) | 6-8 minutes (grilled)
  • Category: Side Dish
  • Method: Sautéing, Roasting, or Grilling
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: ~1 cup asparagus
  • Calories: 90 kcal
  • Sugar: 2g
  • Sodium: 200mg (varies based on seasoning)
  • Fat: 7g
  • Saturated Fat: 1g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 7g
  • Fiber: 3g
  • Protein: 3g
  • Cholesterol: 0mg

Frequently Asked Questions

Can I Use Frozen Asparagus Instead of Fresh?

Yes! While fresh asparagus has the best texture, frozen asparagus can be used. Simply thaw and pat dry before cooking to avoid excess moisture.

What’s the Best Type of Olive Oil for This Recipe?

Use extra virgin olive oil for the best quality and flavor. It provides a smooth, rich taste and enhances the Mediterranean touch.

How Long Can Cooked Asparagus Be Stored?

Cooked asparagus can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or enjoy cold salads.

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