If you love tangy snacks and want to stick to your DASH Diet, pickled asparagus can become a tasty staple in your kitchen. Naturally low in calories, asparagus is packed with vitamins and minerals, especially when you keep the salt in check. Plus, pickling helps preserve its bright flavor and distinctive crunch. You’ll be surprised how simple this recipe really is.
DASH (Dietary Approaches to Stop Hypertension) encourages foods rich in potassium, calcium, and magnesium while limiting sodium and saturated fat. By prepping your own pickled asparagus, you get to control the sodium level, making it a heart-friendly addition to your weekly meal rotation.
Ingredients
- 1 pound fresh asparagus spears (trimmed)
- 1 cup water
- 1 cup vinegar (white or apple cider)
- 1 tablespoon salt (preferably a lower-sodium option)
- 2 teaspoons sugar (optional if you want extra sweetness)
- 2 cloves garlic (peeled and smashed)
- 1 teaspoon black peppercorns (optional for a mild kick)
- ½ teaspoon red pepper flakes (optional for those who like more heat)
Directions
- Prep your asparagus
Rinse the asparagus under cool running water and trim the tough ends. Pat the spears dry to remove excess moisture. - Make the brine
In a small saucepan, combine the water, vinegar, salt, and sugar (if using). Bring this mixture to a gentle boil, stirring until the salt dissolves nicely. - Fill your jars
Place the garlic cloves, peppercorns, and red pepper flakes (if you’re using them) into a clean, heat-resistant jar. Stand the asparagus spears upright in the jar so they fit snugly. - Pour the brine
Carefully pour the hot brine over the asparagus, leaving a little space at the top of the jar. Gently tap the jar on the counter to release any trapped air bubbles. - Seal and store
Seal your jar with a lid, then let it cool to room temperature. Pop it in the fridge for at least 24 hours before tasting. The flavor intensifies over a few days, so feel free to wait if you can!
Nutrition facts
Each serving of pickled asparagus (about 5–6 spears) typically contains:
- Around 20–30 calories
- Less than 1 gram of fat
- About 3 grams of carbohydrates
- 1–2 grams of fiber
- A small but helpful dose of vitamins A and C
Since you control the salt, you can keep sodium levels within the recommended range for the DASH Diet. Keep in mind, these values can vary based on the exact ingredients and serving size you choose.
Final thoughts
Pickled asparagus is a quick kitchen project that delivers a real punch of flavor. You can enjoy these crunchy spears in salads, sandwiches, or straight from the jar when you need a guilt-free snack. By adjusting the salt and sweeteners, you make them fit perfectly into your DASH Diet goals. Give the asparagus a few days to pickle, and you’ll have a fresh, tangy treat to brighten up any meal.
Frequently asked questions (FAQs)
- Can I use different types of vinegar?
Absolutely. White vinegar and apple cider vinegar both work great. Rice vinegar adds a slightly sweeter taste if you prefer a milder tang. - How long does pickled asparagus last in the fridge?
It generally keeps well for up to 2 weeks, though you’ll usually finish it sooner because it’s so tasty. - What if I don’t like spicy food?
Skip the pepper flakes and stick with garlic and peppercorns for a milder flavor. Feel free to experiment with fresh herbs like dill or rosemary for an extra twist. - Can I pickle other vegetables using the same method?
Yes. Green beans, carrots, or even sliced cucumbers work well with this brine. Just adjust cooking times and jar sizes as needed.
Ingredients
1 pound fresh asparagus spears (trimmed)
1 cup water
1 cup vinegar (white or apple cider)
1 tablespoon salt (preferably a lower-sodium option)
2 teaspoons sugar (optional if you want extra sweetness)
2 cloves garlic (peeled and smashed)
1 teaspoon black peppercorns (optional for a mild kick)
1/2 teaspoon red pepper flakes (optional for those who like more heat)
Directions
- Prep your asparagus: Rinse the asparagus under cool running water and trim the tough ends. Pat the spears dry to remove excess moisture.
- Make the brine: In a small saucepan, combine the water, vinegar, salt, and sugar (if using). Bring this mixture to a gentle boil, stirring until the salt dissolves nicely.
- Fill your jars: Place the garlic cloves, peppercorns, and red pepper flakes (if you’re using them) into a clean, heat-resistant jar. Stand the asparagus spears upright in the jar so they fit snugly.
- Pour the brine: Carefully pour the hot brine over the asparagus, leaving a little space at the top of the jar. Gently tap the jar on the counter to release any trapped air bubbles.
- Seal and store: Seal your jar with a lid, then let it cool to room temperature. Pop it in the fridge for at least 24 hours before tasting. The flavor intensifies over a few days, so feel free to wait if you can!
