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Dehydrated Asparagus
Vegetables
Nutri-ScoreA

Dehydrated Asparagus

Asparagus officinalis

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Dehydrated Asparagus provides 350 kcal, 20g of protein, 60g of carbohydrates, and 20g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Dehydrated asparagus is a concentrated source of nutrients, retaining many of the health benefits of fresh asparagus while being lightweight and shelf-stable. It is rich in vitamins, minerals, and antioxidants, making it a valuable addition to various dishes.

Also known as:
Dried AsparagusAsparagus Flakes
Scientific NameAsparagus officinalis
Region of OriginMediterranean region
Popular Comparisons:
Dehydrated AsparagusDehydrated AsparagusVSAcorn SquashAcorn SquashDehydrated AsparagusDehydrated AsparagusVSAdria Blue PotatoesAdria Blue PotatoesDehydrated AsparagusDehydrated AsparagusVSAir PotatoAir PotatoDehydrated AsparagusDehydrated AsparagusVSGarlicGarlicDehydrated AsparagusDehydrated AsparagusVSAlexandersAlexandersDehydrated AsparagusDehydrated AsparagusVSAloe VeraAloe VeraDehydrated AsparagusDehydrated AsparagusVSArrowheadArrowheadDehydrated AsparagusDehydrated AsparagusVSArtichokeArtichokeDehydrated AsparagusDehydrated AsparagusVSArugulaArugulaDehydrated AsparagusDehydrated AsparagusVSAsh GourdAsh Gourd

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories350 kcal
Water
5%
Fiber20g
Total82.0g
Protein
20g(24%)
Fats
2g(2%)
Carbohydrates
60g(73%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C5 mg (6%)
Vitamin A756 IU (15%)
Vitamin K41.6 mcg (35%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium1300 mg (28%)
Magnesium70 mg (17%)
Iron3 mg (17%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, dehydrated asparagus helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High in dietary fiber, it supports digestive health and can aid in weight management by promoting satiety.
✓Contains essential vitamins and minerals, including Vitamin K and potassium, which are vital for bone health and cardiovascular function.
✓Low in calories and glycemic index, making it suitable for weight loss and blood sugar management.

Possible Risks & Side Effects

!Individuals with asparagus allergies should avoid consumption as it may trigger allergic reactions.
!Excessive intake may lead to digestive discomfort due to its high fiber content.

How to Prepare & Consume

Rehydrate in warm water for 20-30 minutes before use, or add directly to soups and stews for enhanced flavor and nutrition.

Smart Selection & Storage

How to Select

Choose dehydrated asparagus that is bright in color and free from any signs of moisture or clumping.

How to Store

Store in an airtight container in a cool, dark place to maximize shelf life.

Myths vs Realities

MythDehydrated asparagus loses all its nutrients.
RealityWhile some nutrients may decrease, many vitamins and minerals remain intact.
MythDehydrated asparagus is not as flavorful as fresh.
RealityDehydrated asparagus can have a concentrated flavor that enhances dishes.
MythYou can't use dehydrated asparagus in cooking.
RealityDehydrated asparagus can be easily rehydrated and used in various recipes.

Healthy Recipes

Dehydrated Asparagus Quinoa Salad

This refreshing quinoa salad features rehydrated asparagus, mixed greens, and a zesty lemon vinaigrette, perfect for a light lunch or dinner.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup dehydrated asparagus
  • 2 cups mixed greens
  • 1/4 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Rehydrate the dehydrated asparagus by soaking it in warm water for 15 minutes, then drain and chop.
  2. 2. In a large bowl, combine the cooked quinoa, rehydrated asparagus, mixed greens, and cherry tomatoes.
  3. 3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper, then drizzle over the salad and toss to combine.

Dehydrated Asparagus and Chickpea Stir-Fry

A quick and nutritious stir-fry featuring rehydrated asparagus and chickpeas, packed with protein and flavor.

Ingredients
  • 1 cup cooked chickpeas
  • 1/2 cup dehydrated asparagus
  • 1 bell pepper, sliced
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Rehydrate the dehydrated asparagus by soaking it in warm water for 15 minutes, then drain.
  2. 2. In a large skillet, heat sesame oil over medium heat, add bell pepper and sauté for 3-4 minutes.
  3. 3. Add rehydrated asparagus and chickpeas, sprinkle with soy sauce, garlic powder, salt, and pepper, and stir-fry for an additional 5 minutes.

Dehydrated Asparagus and Almond Soup

A creamy and nutritious soup made with rehydrated asparagus and blended almonds, perfect for a cozy meal.

Ingredients
  • 1/2 cup dehydrated asparagus
  • 1/2 cup raw almonds
  • 4 cups vegetable broth
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. Rehydrate the dehydrated asparagus by soaking it in warm water for 15 minutes, then drain.
  2. 2. In a pot, sauté onion and garlic until translucent, then add vegetable broth and rehydrated asparagus.
  3. 3. Simmer for 15 minutes, then blend with raw almonds until smooth, seasoning with salt and pepper.

Dehydrated Asparagus and Egg Breakfast Bowl

Start your day with a protein-packed breakfast bowl featuring rehydrated asparagus, eggs, and avocado.

Ingredients
  • 2 eggs
  • 1/2 cup dehydrated asparagus
  • 1/2 avocado, sliced
  • 1/4 cup cherry tomatoes, halved
  • Salt and pepper to taste
Instructions
  1. 1. Rehydrate the dehydrated asparagus by soaking it in warm water for 15 minutes, then drain.
  2. 2. In a skillet, cook the eggs to your liking (scrambled or fried).
  3. 3. In a bowl, layer the rehydrated asparagus, cooked eggs, avocado slices, and cherry tomatoes, seasoning with salt and pepper.

Dehydrated Asparagus and Brown Rice Casserole

A wholesome casserole made with brown rice, rehydrated asparagus, and a blend of spices for a comforting meal.

Ingredients
  • 1 cup cooked brown rice
  • 1/2 cup dehydrated asparagus
  • 1 cup vegetable broth
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Rehydrate the dehydrated asparagus by soaking it in warm water for 15 minutes, then drain.
  2. 2. In a baking dish, combine cooked brown rice, rehydrated asparagus, vegetable broth, paprika, garlic powder, salt, and pepper.
  3. 3. Bake at 350°F (175°C) for 25-30 minutes until heated through.

Dehydrated Asparagus and Hummus Wrap

A healthy wrap filled with rehydrated asparagus, hummus, and fresh veggies, perfect for a quick lunch.

Ingredients
  • 1 whole grain wrap
  • 1/2 cup dehydrated asparagus
  • 1/4 cup hummus
  • 1/2 cucumber, sliced
  • 1/4 cup shredded carrots
  • Salt and pepper to taste
Instructions
  1. 1. Rehydrate the dehydrated asparagus by soaking it in warm water for 15 minutes, then drain.
  2. 2. Spread hummus over the wrap, then layer with rehydrated asparagus, cucumber slices, and shredded carrots.
  3. 3. Roll the wrap tightly, slice in half, and enjoy.

Dehydrated Asparagus and Feta Cheese Salad

A vibrant salad featuring rehydrated asparagus, feta cheese, and a balsamic vinaigrette for a burst of flavor.

Ingredients
  • 1/2 cup dehydrated asparagus
  • 1/4 cup feta cheese, crumbled
  • 2 cups arugula
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Rehydrate the dehydrated asparagus by soaking it in warm water for 15 minutes, then drain and chop.
  2. 2. In a bowl, combine arugula, rehydrated asparagus, and feta cheese.
  3. 3. Whisk together balsamic vinegar, olive oil, salt, and pepper, then drizzle over the salad and toss gently.

Dehydrated Asparagus and Lentil Stew

A hearty stew made with lentils, rehydrated asparagus, and spices, perfect for a filling dinner.

Ingredients
  • 1 cup lentils, rinsed
  • 1/2 cup dehydrated asparagus
  • 4 cups vegetable broth
  • 1 onion, chopped
  • 2 carrots, diced
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. Rehydrate the dehydrated asparagus by soaking it in warm water for 15 minutes, then drain.
  2. 2. In a pot, sauté onion and carrots until softened, then add lentils, vegetable broth, rehydrated asparagus, cumin, salt, and pepper.
  3. 3. Simmer for 30-35 minutes until lentils are tender.

Dehydrated Asparagus and Cauliflower Rice Stir-Fry

A low-carb stir-fry featuring cauliflower rice, rehydrated asparagus, and colorful vegetables for a nutritious meal.

Ingredients
  • 2 cups cauliflower rice
  • 1/2 cup dehydrated asparagus
  • 1 bell pepper, diced
  • 1 tablespoon soy sauce
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Rehydrate the dehydrated asparagus by soaking it in warm water for 15 minutes, then drain.
  2. 2. In a skillet, heat olive oil over medium heat, add cauliflower rice and bell pepper, and sauté for 5 minutes.
  3. 3. Add rehydrated asparagus, soy sauce, salt, and pepper, and stir-fry for another 3-4 minutes.

Dehydrated Asparagus and Sweet Potato Hash

A delicious and filling hash made with sweet potatoes, rehydrated asparagus, and spices, perfect for breakfast or brunch.

Ingredients
  • 1 sweet potato, diced
  • 1/2 cup dehydrated asparagus
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • Salt and pepper to taste
Instructions
  1. 1. Rehydrate the dehydrated asparagus by soaking it in warm water for 15 minutes, then drain.
  2. 2. In a skillet, heat olive oil over medium heat, add diced sweet potato, and cook until tender, about 10-12 minutes.
  3. 3. Add rehydrated asparagus, paprika, salt, and pepper, and cook for an additional 5 minutes, stirring occasionally.

Frequently Asked Questions (FAQ)

How do I rehydrate dehydrated asparagus?

Soak in warm water for 20-30 minutes until tender.

Can I use dehydrated asparagus in salads?

Yes, after rehydrating, it can be added to salads for extra flavor.

Is dehydrated asparagus as nutritious as fresh?

Yes, it retains most nutrients, but fresh asparagus has higher water content.

How should I store dehydrated asparagus?

Keep in a cool, dry place in an airtight container to maintain freshness.

Can I cook dehydrated asparagus?

Absolutely, it can be added to soups, stews, and casseroles.

Does dehydrated asparagus have a long shelf life?

Yes, it can last for several months to a year if stored properly.

Is dehydrated asparagus gluten-free?

Yes, it is naturally gluten-free.

What are the health benefits of dehydrated asparagus?

It is high in fiber, vitamins, and minerals, supporting digestive health and overall wellness.

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Comparisons
Dehydrated Asparagus vs Acorn Squash Dehydrated Asparagus vs Adria Blue Potatoes Dehydrated Asparagus vs Air Potato
Nutrients
Protein in Dehydrated Asparagus Calories in Dehydrated Asparagus Vitamin-c in Dehydrated Asparagus Magnesium in Dehydrated Asparagus
Featured Guides
Health Benefits of Dehydrated Asparagus Healthy Recipes with Dehydrated Asparagus
Rankings
Vegetables high in fiber Vegetables high in protein Vegetables low in carbohidratos Vegetables low in índice glucémico