Yotam Ottolenghi’s Soba with Eggplant and Mango
Medically reviewed by Christiana George Updated Date: June 8, 2023
On lazy evenings, when dinner is only an afterthought, my parents like to steam eggplant until it’s soft. Until it became a soggy pulp, it always seemed to me, whose eggplant taste had been diluted to the point of extinction. Needless to say, growing up, I dreaded the sight of the bamboo steamer. (Actually, that’s not true at all. I love the steamer. It’s my favorite kitchen “utensil” because it makes possible the steaming of pork buns and sticky rice and eggs. But the steamer figured largely in bland suppers, so I was ambivalent.)
Alternatively, my dad, who is very forthcoming with oil, took great joy in frying eggplant up in the wok “yu xiang” style. That roughly translates to “fish-flavored,” a name that always mystified me because there is nothing fishy about the flavor. He would pour a nice deep layer of oil in the wok, turn the heat up high, and, when the oil was bubbling and snapping, hungry-fish-like, toss all the ingredients in, quick, stirring vigorously and with enough fervor so that everything cooked perfectly. The eggplant blistered and melted into succulent bites, all made possible by the oil. “The only thing eggplant is good for is soaking up oil,” my mom would say in disgust. She refused to eat this dish.
Because it’s true—these strange cylindrical bulbs—which originated from India apparently—certainly do require a lot of oil to cook up nice and soft.
I haven’t really touched eggplant since I left home. And it isn’t because I don’t love the deeply satisfying “fish-flavored eggplant.” I do. My mom, however, has infected me with a fear of oil. Oh, I shouldn’t point my finger at my mom. It’s not as if society as a whole doesn’t possess a deep phobia of oils and fats. We do. I do. But for the sake of delicious food, I think I can set aside that fear for special cases. Like eggplants.
In this recipe, Yotam Ottolenghi has you fry eggplant in what I consider a huge amount of oil. But what it turns out is soft, silky, and almost meaty; it revived my love for eggplant. I guess oil just has a way with it, by buttering it, caress after caress, and drawing out its flavor. Soft succulent morsels emerge from the bath.
Of course, deep-fried eggplant on its own is only deep-fried eggplant. Though admittedly delicious, it needs a little dressing up, something to balance out its heavy, concentrated texture and taste. And so, in his measured way, Ottolenghi sets it against cool, nutty soba noodles, a spicy, tangy sauce, cilantro, basil, and ripe mango. Imagine that! A mango, soft and sweet. It was an unlikely match, one I doubted more than once while slicing my mango, its fragrant juices, redolent of the intoxicating and exotic, running down my hands. But the matchmaker ultimately proved his unfailing craft. And I found myself wanting more eggplant.
SOBA NOODLES WITH EGGPLANT AND MANGO
From Plenty, by Yotam Ottolenghi, via Serious Eats
Serves 6
Ingredients:
1/2 cup rice vinegar
3 tablespoons sugar
1/2 teaspoon salt
2 garlic cloves, crushed
1/2 fresh red chile, finely chopped
1 teaspoon toasted sesame oil
Grated zest and juice of 1 lime
1 cup sunflower oil
2 eggplants, cut into 3/4-inch dice
8 to 9 ounces soba noodles
1 large ripe mango, cut into 3/8-inch dice or into 1/4-inch-thick strips
1 2/3 cup basil leaves
2-1/2 cups cilantro leaves, chopped
1/2 red onion, very thinly sliced
Directions:
In a small saucepan gently warm the vinegar, sugar and salt for up to 1 minute, just until the sugar dissolves. Remove from the heat and add the garlic, chile, and sesame oil. Allow to cool, then add the lime zest and juice.
Heat up the oil in a large pan and shallow-fry the eggplant in three or four batches. Once golden brown remove to a colander, sprinkle liberally with salt and leave there to drain.
Cook the noodles in plenty of water, stirring occasionally. Drain and rinse well under running cold water. Shake off as much of the excess water as possible, then leave to dry on a dish towel.
In a mixing bowl toss the noodles with the dressing, mango, eggplant, half of the herbs and the onion. You can now leave this aside for 1 to 2 hours. When ready to serve add the rest of the herbs and mix well, then pile on a plate or in a bowl.
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Is Asparagus Acidic? Asparagus and Acid Reflux
Asparagus is a beloved vegetable known for its unique flavor and nutritional benefits. But for individuals suffering from acid reflux, it raises a common question: Is asparagus acidic, and can it aggravate or alleviate acid reflux symptoms? In this article, we’ll explore the acidity of asparagus, its nutritional profile, and its potential effects on acid reflux sufferers.
Understanding Acid Reflux and Diet
What Is Acid Reflux?
Acid reflux occurs when stomach acid travels back up into the esophagus, leading to symptoms such as heartburn, regurgitation, and chest discomfort. This condition is often linked to dietary choices, making it vital to assess whether specific foods, like asparagus, trigger or alleviate symptoms.
How Diet Impacts Acid Reflux?
Certain foods are known to trigger reflux by:
- Relaxing the lower esophageal sphincter (LES), which normally prevents acid backflow.
- Increasing stomach acid production.
- Irritating the esophageal lining.
Dietary management is a cornerstone of acid reflux treatment, which means understanding the properties of each food, including asparagus, is crucial.
Is Asparagus Acidic or Alkaline?
The pH Level of Asparagus
On the pH scale, asparagus is considered a low-acid food with a pH ranging between 6.0 and 7.0, depending on its preparation. Foods with a pH above 7.0 are classified as alkaline, while those below 7.0 are acidic. Research suggests that asparagus sits near neutral, making it a mild choice for those monitoring their dietary acid intake.
Raw vs. Cooked Asparagus
The pH of asparagus can vary slightly based on its preparation:
- Raw asparagus retains more of its natural alkalinity and nutrients.
- Cooked asparagus (especially steamed or boiled) may have a softer texture, making it easier to digest for some individuals with reflux.
Alkaline Properties of Asparagus
While not fully alkaline, asparagus contains certain compounds that promote an alkaline environment in the body, which may help neutralize stomach acid and reduce reflux symptoms.
Nutritional Profile of Asparagus
Asparagus is not just a culinary delight; it’s a powerhouse of nutrients that contribute to overall health. Here’s what makes it stand out:
Key Nutrients in Asparagus
- Vitamins: Rich in vitamins A, C, E, and K, as well as folate.
- Minerals: Contains potassium, magnesium, calcium, and iron.
- Antioxidants: High levels of glutathione, an antioxidant that reduces inflammation.
- Fiber: Asparagus is a good source of dietary fiber, promoting healthy digestion.
- Prebiotics: Contains inulin, a prebiotic fiber that supports gut health.
Health Benefits of Asparagus
- Anti-Inflammatory Properties: Helps reduce inflammation, which may benefit individuals with acid reflux.
- Improved Digestion: Fiber and prebiotics in asparagus support healthy bowel movements and gut microbiota.
- Heart Health: Potassium and antioxidants promote cardiovascular health.
- Immune Support: High levels of vitamin C and other antioxidants boost immunity.
Asparagus and Acid Reflux: Potential Effects
Can Asparagus Trigger Acid Reflux?
While asparagus is not inherently acidic, it may still cause reflux in certain situations:
- Seasoning Choices: Adding acidic ingredients like lemon juice or vinegar during preparation could trigger symptoms.
- Overeating: Consuming large portions of any food, including asparagus, can put pressure on the LES and lead to reflux.
- Individual Sensitivity: Some individuals may have unique sensitivities that make asparagus a trigger food.
Benefits of Asparagus for Acid Reflux
For many, asparagus can be a reflux-friendly addition to their diet:
- Mildly Alkalizing: Asparagus helps create a less acidic environment in the stomach, which may alleviate reflux symptoms.
- Promotes Digestion: Fiber content aids in digestion, preventing bloating and constipation that can exacerbate reflux.
- Anti-Inflammatory Effects: May help soothe the esophagus and stomach lining.
How to Incorporate Asparagus into a Reflux-Friendly Diet
Tips for Cooking Asparagus
- Opt for Gentle Cooking Methods: Steaming or boiling preserves nutrients while making asparagus easier to digest.
- Avoid Trigger Ingredients: Skip acidic additions like lemon juice, garlic, or spicy seasonings.
- Pair with Alkaline Foods: Combine asparagus with alkaline-rich foods such as quinoa, sweet potatoes, or bananas to balance stomach acidity.
Portion Control
Stick to small to moderate portions of asparagus to avoid overwhelming the stomach. Eating smaller meals more frequently throughout the day can also help reduce reflux episodes.
Timing of Consumption
Avoid eating asparagus—or any food—close to bedtime, as lying down after a meal can increase the likelihood of reflux symptoms.
Alternative Vegetables for Acid Reflux Sufferers
If asparagus doesn’t sit well with you, consider these acid reflux-friendly alternatives:
- Zucchini: Mild and easy to digest, zucchini is a versatile vegetable for reflux sufferers.
- Cucumber: Naturally hydrating and alkaline, cucumber is a refreshing option.
- Broccoli: Rich in nutrients and low in acidity, broccoli is generally well-tolerated.
Related to Read: Zucchini Recipes
Lifestyle Changes for Managing Acid Reflux
Adopt Acid-Reflux-Friendly Eating Habits
- Chew food slowly and thoroughly.
- Avoid overeating by sticking to smaller meals.
- Maintain an upright posture for at least 2–3 hours after meals.
Avoid Common Trigger Foods
Limit or eliminate highly acidic, fatty, or spicy foods like tomatoes, citrus fruits, fried foods, and chocolate.
Manage Stress Levels
Stress can exacerbate acid reflux by increasing stomach acid production. Incorporate relaxation techniques such as yoga, meditation, or deep breathing exercises.
What the Experts Say About Asparagus and Acid Reflux?
Nutritional Research on Asparagus
Research highlights asparagus as a vegetable rich in anti-inflammatory compounds and gut-friendly prebiotics. While direct studies on its effect on acid reflux are limited, its overall properties make it a potential ally in a reflux-friendly diet.
Recommendations from Nutritionists
Many nutritionists recommend asparagus as a low-acid vegetable suitable for most people with acid reflux. However, they emphasize the importance of individual tolerance and moderation.
Asparagus Recipes: Asparagus Tempura
Roasted Asparagus With Miso Butter And A Poached Egg
Conclusion
So, is asparagus acidic? Not exactly. With its near-neutral pH and alkaline-promoting properties, asparagus is generally a reflux-friendly food. For most individuals, it can be safely included in a reflux management plan, provided it’s prepared and consumed thoughtfully.
However, acid reflux triggers vary from person to person. It’s essential to monitor your body’s response to asparagus and make adjustments as needed. Incorporating this nutritious vegetable alongside other lifestyle changes can help you better manage acid reflux and enjoy a balanced diet.
FAQs
1. Is asparagus good for acid reflux?
Yes, asparagus is generally good for acid reflux due to its low acidity and digestive benefits. However, individual tolerance may vary.
2. Can cooking asparagus reduce its acidity?
Cooking asparagus doesn’t significantly change its pH, but steaming or boiling can make it easier to digest, potentially reducing reflux symptoms.
3. Are there vegetables better than asparagus for acid reflux?
Vegetables like zucchini, cucumber, and broccoli may be better suited for some individuals, depending on personal tolerance.
4. Does asparagus cause gas or bloating?
Asparagus contains inulin, a prebiotic fiber, which can cause gas or bloating in some people, especially if eaten in large amounts.
5. Should I eat asparagus raw or cooked for acid reflux?
Cooked asparagus is usually easier to digest and less likely to trigger reflux symptoms compared to raw asparagus.
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