Asparagus Torta "The Super-Food"

Asparagus Torta

This dish is full of nutrients and super tasty. It is easy to make too! Asparagus is famously known as "The Superfood" of the vegetarian diet. It is low-calorie and full of nutrients along with egg protein, which makes it the best one-dish meal. If you are one who thinks it's hard to have kids like this nutritious veggie then try this. I am sure everyone will lick their fingers. In this recipe, I used asparagus but you can replace it with any other veggie of your choice. If you want to avoid breadcrumbs, you can add almond powder instead. So make it and enjoy a super healthy and yummy dish with your loved ones.

Ingredients:

1/2 bunch of fresh asparagus

1/2 onion, chopped

1 garlic clove

4 eggs

1/4 cup gluten-free panko breadcrumbs

1/4 cup grated Parmesan cheese

1/8th tsp salt

Pepper, to taste

Butter greasing

the pie dish 

2 tbsp olive oil sautéing

Directions:

1. Preheat oven to 325-350°F.

2. Sautee chopped onions and garlic in olive oil over medium heat until glassy.

3. Add chopped asparagus and sauté until tender, remove from heat.

4. Whisk eggs together while asparagus is cooling.

5. Add sautéed vegetables, panko crumbs, grated parmesan, salt, and pepper to egg mixture and combine with a whisk.

6. Generously grease a glass or ceramic pie dish with butter and pour the mixture into the dish.

7. Bake for about 20 minutes or until firm and beginning to turn golden brown.

8. Cool and serve.

Asparagus Nutritional Facts and Benefits 

Asparagus is high in antioxidants and packs a powerful punch of healthy vitamins and minerals: fiber, vitamins A, C, E, and K and folate. It’s also a great source of copper, an essential trace mineral that aids in collagen formation, energy production, and iron absorption. This nutrient-dense vegetable is one of the best sources of natural inulin, a type of fiber that is not digested in the digestive tract. Instead, it acts as a probiotic which helps support healthy gut flora.