Aloo Asparagus is a flavorful, spiced, and tasty Indian-inspired dish made with asparagus and potatoes. Super quick and simple, this Indian Asparagus stir-fry is made with some basic spices and tastes absolutely delicious.
Though asparagus is not common in Indian cuisine, it is widely available in grocery stores in the United States during the spring and summer.
However I have been keen on creating an Indian asparagus stir fry version. So I tried the same recipe as my Aloo Beans with asparagus.
It turned out so good, and my husband approved that it was worthy of sharing on the blog. So here is the recipe for you all to enjoy!
This is a vegan and gluten-free recipe, and it can be made paleo or low carb by skipping potatoes.
Benefits Of Asparagus
You wouldn't want to miss out on this seasonal must-have after you have read about its health benefits!
- Low Calorie: Half a cup of asparagus gives only 20 calories making it a tasty guilt-free snack.
- Loaded With Nutrients: Asparagus is a powerhouse of nutrients. It's high in vitamin K (the vitamin that helps your blood clot) and contains good amounts of vitamin A and C, folate, iron, and some B vitamins. It is also rich in fiber, which has been linked to weight loss.
- Diuretic: Asparagus contains high levels of amino acid asparagine, which acts as a diuretic. This can actually aid in the reduction of high blood pressure. It also contains potassium, that can also help lower high blood pressure.
- Antioxidant: Antioxidants found in asparagus include vitamins C and E, flavonoids, and polyphenols. Antioxidants minimize your risk of chronic disease by preventing the formation of damaging free radicals.
- Improves Digestive Health: Asparagus is abundant in fiber, which promotes regularity and digestive health while also lowering your risk of heart disease, hypertension, and diabetes.
- Supports Healthy Pregnancy: Asparagus is abundant in folate (vitamin B9), a substance that can help prevent neural tube abnormalities during pregnancy.
Want more Vegan Recipes? Check out this collection of 65+ Vegan Indian Recipes.
- Oil: You can use any oil of your choice. I use canola or avocado oil.
- Cumin seeds: A staple whole spice in South Asian cuisine that adds a fragrant, nutty flavor to the recipe.
- Hing (Asafoetida): Dried and powdered tree resin, an essential spice in Indian cuisine. It adds smooth, umami flavors and a little bit goes a long way. Many varieties contain gluten, but gluten-free versions are available too.
- Potato: We love to add potatoes to any indian stir fry. If you want to make this dish low calorie, feel free to skip the potatoes.
- Green Chilli: I typically use Thai green chilli. Adjust this according to liking or skip it to make it kid friendly.
- Garlic: Finely dice the garlic for this stir fry.
- Asparagus: Look for fresh green spears of asparagus. Jump to the tips section on how to buy.
- Spice powders: You’ll need turmeric powder, Kashmiri red chilli powder, coriander powder, garam masala, and dry mango powder (amchur powder). All these spices can be bought at the Indian grocery store or online at Amazon.
How To Cook Asparagus Indian Style?
Usually asparagus is eaten plain or with olive oil, salt, and pepper.
It is also roasted and tossed in spices like dill, all spice, as well as herbs like marjoram.
But cooking it with Indian spices takes this neutral-tasting vegetable to the next level. By cooking it differently, you can add variety to your everyday meals. Here's how I made this easy recipe:
- Heat some oil in a pan or kadai. Add some cumin seeds (jeera) to it. Fry till they start to splutter. Also add a pinch of asafoetida (heeng).
- Add diced potatoes to the pan. Fry them for 5-6 minutes, till they start to brown very slightly.
- Now add chopped asparagus to the pan.
- Next add turmeric powder (haldi), red chilli powder, coriander powder and salt.
- Cover the pan with a lid and cook for 5-10 minutes till the potatoes and asparagus are cooked on medium heat. Then sprinkle garam masala powder and amchur powder on top.
- Mix everything well and cook for 2 minutes. Serve hot!
Selecting and Storing:
When shopping for green asparagus, look for spears with compact tips and smooth stalks that are a rich green colour for the majority of their length.
The spears must be firm and can be thin or thick. Look for tender stems for freshness and maturity. Avoid spears that are pale and woody all the way through. A woody base is fine as it will be trimmed off.
Refrigerate your asparagus in its entirety. Wrap the ends in a damp paper towel and place them in a plastic bag to keep them fresh and moist.
It is best to consume them as soon as possible- generally within 3 days from purchase.
Wash the spears only when you're about to eat or cook them. Otherwise, bacteria may grow on them while they are stored in the refrigerator.
Prepping and Cooking:
Trim the white, woody ends of asparagus spears usually by ¼ inch.
When the spears are cooked, they should be slightly crisp. If they've lost their bright green color, you've overcooked them.
Asparagus cooks quickly, so have all your ingredients handy by the stove. Overcooking them will result in flavor loss and the destruction of some nutrients and texture.
For these stir fry recipes which are super easy to make, I typically like to make a small quantity, so that there are not much leftovers.
However if you have any leftovers, let the Aloo Asparagus cool down completely, then transfer to an air tight container and refrigerate for up to 3 days.
I do not recommend to freeze this, as the texture of the asparagus and potatoes will change.
How to serve?
You can even enjoy it as a side dish with sambar and steamed rice.
Hope you give this easy recipe a try! Don't forget to share how it turned out in comments or share a picture with #pipingpotcurry
Indian Asparagus Stir Fry (Aloo Asparagus)
- 1 tablespoon Oil
- 1 teaspoon Cumin seeds (Jeera)
- ⅛ teaspoon Asafoetida (Hing) optional
- 1 Potato medium, peeled and cut into ½ inch pieces
- 1 Green chili pepper optional
- 3 cloves Garlic finely diced
- 250 grams Asparagus fresh and cut into 2 inch pieces, bottom white part discarded
- ½ teaspoon Garam Masala
- 1 teaspoon Dry Mango powder (Amchur)
- Heat some oil in a pan or kadhai on medium heat. Add some cumin seeds to it. Fry till they start to splutter. Also add a pinch of asafoetida.
- Add diced potatoes to the pan. Fry them for 2-3 minutes till they start to brown very slightly.
- Add the garlic, and cook for one more minute.
- Now add chopped asparagus and spices to the pan. Give it a good stir.
- Cover the pan with a lid and cook for 5-8 minutes till the potatoes and asparagus are cooked.
- Add garam masala powder and amchur powder. Mix everything well and cook for 2 minutes.
- Aloo asparagus is ready. Serve it hot with any Indian bread like roti or on the side of dal rice.
- Asparagus cooks quickly, so have all your ingredients handy by the stove.
- Store leftovers in the refrigerator in an airtight container for up to 3 days.
Note: Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.