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Avril contributor recipe: Asparagus rustic pie by Hubert Cormier

Avril contributor recipe: Asparagus rustic pie by Hubert Cormier

It’s almost asparagus season! When cooked right, this vegetable can add color and refinement to any dish. It’s popularity is growing year after year. In fact, Canadians consume nearly 2 pounds of asparagus yearly, an increase of more than 350% over the last 30 years.

Asparagus, like any good green vegetable, contains impressive amounts of vitamin K, thus playing a role in blood clotting while helping to maintain good bone health. This vegetable is an excellent source of vitamin K and folate (only when cooked) and a source of thiamine, riboflavin, vitamin A, vitamin E, iron, copper and manganese.

Did you know that weight being equal, asparagus contains almost as many antioxidants as a glass of red wine. The main antioxidants found in asparagus are lutein and zeaxanthin, part of the carotenoid family, and help reduce the risk of some cancers and cardiovascular disease.

Asparagus can be eaten raw, although most people prefer to steam it, thus preserving vitamins and minerals. For my part, I like to use a peeling knife and make pretty ribbons that I just add to my salads. Otherwise, I like to blanch them for a few seconds in boiling water and serve them with classic crudités accompanied by dip or hummus. Try green or white Quebec asparagus in your favourite dishes, risottos, pasta, soups or salads. Choose asparagus with a firm, shiny and brittle stem and with a compact and purplish tip. These are good indicators of the maturity and freshness of asparagus. When in season, they are just packed with flavour!

Finally, I invite you to try this delicious asparagus pie recipe. With its bright colors and fresh ingredients, your taste buds will be in heaven. The dough looks rustic with its uneven contours. Take this opportunity to switch up flours. I chose to add whole-wheat flour, but legume flour such as chickpea flour would also work.

Rustic tart with asparagus

INGREDIENTS

Dough

- 500 mL (2 cup) all-purpose flour

- 250 mL (1 cup) whole-wheat flour

- 125 mL (½ cup)) cold butter cubes

- 125 mL (½ cup) cold water

- 1 egg

- 5 ml (½ teaspoon) of salt

Garnish

- A bunch of local asparagus

- A few branches of fresh parsley

- Salt and pepper to taste

- 4 slices of prosciutto

- 1 beaten egg for egg wash

Ricotta sauce:

- 375 ml (1 ½) cup of milk

- 30 ml (2 tablespoons) flour

- 2 chopped garlic cloves

- 60 ml (¼ cup) grated parmesan cheese

- 125 ml (½ cup) ricotta cheese

- Salt and pepper

 

PREPARATION

  1. Preheat oven to 400 ° F.
  2. Using a blender, pulse the dry ingredients for the dough.
  3. Add butter, egg and water alternately until a ball of dough is obtained.
  4. Set aside
  5. Remove the tough part of the asparagus.
  6. In a saucepan, mix cold milk and flour.
  7. Bring to a boil.
  8. As soon as the first bubbles appear, remove from heat and add the other ingredients.
  9. Set aside
  10. Roll out the dough as finely as possible and place on a baking sheet lined with parchment paper.
  11. Spread sauce and add prosciutto over the dough.
  12. Add the asparagus and fold the dough one to two inches inwards.
  13. Brush dough with egg wash.
  14. Bake for 25-30 minutes.
  15. Remove from oven and add the parsley leaves and red onion.
  16. Serve hot with a side salad.

(Hubert’s tip: Use the extra sauce to pour over the pie when serving!)

 

Nutritional values ​​(per serving)

Calories: 312 – Fat: 9.1 g – Saturated fat: 4.8 g – Cholesterol: 47 mg – Sodium: 440 mg – Carbohydrates: 40 g – Fiber: 3 g – Protein: 16 g

Preparation time: 30 minutes / Cooking time: 25 to 30 minutes / Yield: 6 to 8 servings

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About Hubert Cormier

Title: Nutritionist

Hubert Cormier is a young and dynamic nutritionist (member of the Ordre Professionnel des diététistes du Quebec) passionate about the world of health and nutrition. He shares his findings and knowledge via social media or through traditional media such as television, radio, magazines or books.