At a Glance Rapini, also called broccoli rabe (or raab), is a delightfully bitter member of the Brassica family.Although rapini looks a bit like a stretched-out, leafier version of broccoli, it is probably a closer descendant of turnip or mustard greens.It is a popular ingredient in Italian and Spanish cuisines, and tastes like a bitterer, grassier version of broccoli.Rapini resembles a tall, gangly version of broccoli and is most popular in Italian and Spanish cuisines.The brilliant green plant has long, slender but sturdy stems that are topped with tiny florets, plus a mess of jagged-edged leaves.Once cooked, rapini will look like a delightfully wild tangle and will taste like a bitterer, grassier, nuttier version of broccoli.However, it may be tastiest when purchased during the late fall and early winter, as rapini crops touched with frost will often taste sweeter and less bitter. .
Broccoli Rabe Nutrition Facts and Health Benefits
The stems, leaves, and florets are all edible, and this vegetable is nutritious, easy to cook, and associated with many health benefits.Later it became commonly used in Italian cooking where it is mixed with pasta, though it also makes for an excellent side dish when you want to add some greens to your plate.The nutritional content of broccoli rabe depends on whether it is raw or cooked as well as the serving size.The following nutrition information is provided by the USDA for 1 cup (40g) of raw, chopped broccoli rabe.Consuming larger servings of cooked broccoli rabe can increase your intake of these essential fatty acids, however.Pair the vegetable with lean proteins such as beef, fish, pork, chicken, or tofu in a stir fry to have a balanced meal.It is also a rich source of folate which is important for healthy cell growth, making it crucial during pregnancy.The folate content in broccoli rabe may help prevent neural tube defects at the cellular level.Research has shown that Brassica vegetables, including rapini broccoli, contain phenolic compounds that can act as antioxidants.Consuming raw broccoli rabe may yield a more bitter taste, so a quick blanch is recommended for a milder flavor.Broccoli rabe is commonly used in Asian and Italian cooking, though it can be incorporated in many types of cuisine and healthy recipes.If you are new to broccoli rabe, try blanching or sauteeing it with olive oil, and serving as a side dish with your favorite protein source. .
Massaged Broccoli Rabe Salad
A few Fridays ago, I drove out to Green Dirt Farm in Weston, Missouri.We picked up our cheese plate and our wine glasses and headed down to the basement, making friends with a few ladies on a birthday trip on the way.Broccoli rabe has a powerful flavor all its own, so I massaged it with a dash of salt to reduce it a little bit, although this salad is nothing short of bold.Freshly toasted sunflower seeds, crisp celery, salty Parmesan and sweet dried cranberries round it out.It’s bursting with nutrition benefits and a unique flavor that I’ve really learned to love.Massaged Broccoli Rabe Salad with Sunflower Seeds & Cranberries Print save Author: Cookie and Kate.Then, just toss in crisp celery, salty Parmesan, toasted sunflower seeds and sweet dried cranberries.grated Parmesan cheese ¼ cup dried cranberries Lemony dressing 3 tablespoons olive oil.In a small bowl, whisk together the olive oil, lemon juice, mustard, garlic and salt until emulsified.Add the chopped celery, grated Parmesan, toasted sunflower seeds and dried cranberries to the serving bowl.This post was created in partnership with Andy Boy and I received compensation for my participation. .
Massaged Broccoli Rabe Salad
In a small bowl, whisk together the olive oil, lemon juice, mustard, garlic and salt until emulsified.Add the chopped celery, grated Parmesan, toasted sunflower seeds and dried cranberries to the serving bowl.Get the scoop on Broccoli Rabe: recipes, health benefits, & nutrition information. .
How to Buy and Use Broccoli Rabe
If you end up with thick-stemmed broccoli rabe despite your best efforts otherwise, simply shave or peel a bit of the stem like you would with beefy asparagus stalks.Its flavor is nutty, similar to mustard or turnip greens, and bitter in varying degrees—it can change depending on your taste buds, how it’s prepared, and its age.Sauté it with garlic, ginger, soy sauce, Shaoxing wine, and a spoonful of sugar to help soften the bitter flavor of cooked broccoli rabe.Stop the cooking by immediately transferring it to a bowl of ice cold water, which will preserve its crisp texture and bright color.An entire pound of spicy sausage and a large bunch of sautéed broccoli rabe is tossed with a chunky pasta noodle like rigatoni for this 30-minute weeknight dinner recipe.Cook the broccoli rabe over medium-heat with olive oil and tomato paste in a large pot; after a few minutes, the vegetable will start to wilt and turn bright green. .
Sautéed Broccoli Rabe Recipe
I featured it in the Sides section of my latest cookbook, Love & Lemons Every Day, but I recently realized that there are no broccoli rabe recipes on the blog.Red pepper flakes, garlic, and a big squeeze of lemon juice brighten the tender bitter greens.In this recipe, we’ll cook it well past al dente to soften its tough stems and mellow its bitter flavor.Sure, blanching is an extra step, but it actually saves you time in the long run, as it quickly softens the thick stems.Finish cooking the rapini by sautéing it with olive oil, garlic, and red pepper flakes until it’s completely tender.I love its slightly bitter flavor in this hearty winter pasta made with plant-based sausage, orecchiette, and Parmesan cheese. .
Why Broccoli Rabe is the #1 Weight Loss Superfood
Its cruciferous cousin may get all the love, but broccoli rabe (also known as rapini) is a nutrient-packed superfood worth seeking out on your next grocery run.You also want to look for firm, dark green florets that are tightly compact," says Rachel Stahl, RD, CDN, a NYC-based registered dietitian.The acid in lemons helps break down the cell walls in broccoli rabe, tenderizing the leaves and making them less bitter," says Stahl."You can combine broccoli rabe or other dark, leafy green vegetables with other vitamin C-rich foods, including citrus fruits, strawberries, tomatoes and bell peppers," she adds.Broccoli rabe has two grams of fiber per cup, keeping you fuller longer, quelling cravings and helping you lose weight.Broccoli rabe offers powerful anti-inflammatory nutrients, such as folate and vitamin C. The veggie has ten times more folic acid than blueberries."Vitamin K is important in the body because it plays a key role in blood clotting," says Stahl.In addition to boosting bone health, rabe also detoxes the liver, thanks to its high sulfur content.Although rabe lacks that nutrient, it can be part of a D-rich dinner: "One of my favorite ways to enjoy broccoli rabe is tossed with whole-grain pasta, minced garlic, sundried tomatoes, white beans, and fresh basil," says Stahl."I serve this with a drizzle of olive oil and lemon juice with freshly ground black pepper and grated Parmesan cheese.".Broccoli rabe also contains lutein, an antioxidant that works to shield your retinas from damaging free radicals.And file this under amazing: "It may help fight cancer, due to high levels of glucosinolates, which your body converts into cancer-fighting molecules," says Stahl."Broccoli rabe is known to have a bitter taste when raw, which is why I love to steam or sauté it with 2 teaspoons of olive oil and season with fresh garlic, pepper, and a pinch of salt," says Stahl, who recommends removing the tough ends of the stems before cooking.Blanching the veggie — bringing it to a boil, then transferring to an ice bath — releases flavor.Here are three of our favorite recipes for broccoli rabe, compliments of Andy Boy, a California-based produce company:.Low in sodium and clocking in with only 216 calories per serving, this tasty smoothie is also loaded with 60% of your recommended daily value of Vitamin C. It already contains 4 grams of protein, but to boost it further, add one of these natural, plant-based protein powders.We've never met a rapini side dish we didn't like, but this one takes the cake for total mouthwatering deliciousness.Fermented foods like kimchi can be a boon for a flat belly and healthy gut.Here, kimchi gets savory flavor from miso, garlic, chili powder and green onion.¼ Cup Korean chili powder (kochukaru), or to taste.Sprinkle with a generous amount of kosher salt, 1 tablespoon of sugar, and toss.While the greens are brining, combine the garlic, ginger, kochukaru, miso paste, and remaining tablespoon of sugar.This healthy comfort food spotlights broccoli rabe, with tanginess and kick from red chili pepper flakes, garlic and lemon.We love that it has 30 grams of protein per sandwich, 30% of your recommended daily value of iron and 20% of your DV of vitamin A.Sauté the garlic and chili flakes in the olive oil over medium high heat in a large skillet or dutch oven until fragrant, about 2 minutes.Add 1/2 cup water to the pot, cover, and gently simmer for 1 hour.If the pan is dry add just a bit of water to keep the broccoli rabe from scorching.
Can Dogs Eat Broccoli Rabe? Is Broccoli Rabe Safe For Dogs
You may be asking this because you’re curious about giving a new treat to your dog, or maybe your pup got into the veggie drawer and had a broccoli rabe snack.When cooked, broccoli rabe, sometimes called rapini, has tons of beneficial qualities for your pup.It has a distinct flavor that some dogs really enjoy, which is an added bonus considering all of the vitamins and minerals it supplies your pup.Folates are important in cell growth and function and aid in boosting your dog’s immune system.Because Vitamin K is absolutely essential to your pup’s health, broccoli rabe is a wonderful treat for your four-legged friend.You might also consider baking broccoli rabe and peppering the crispy leaf onto your dog’s normal meal as a treat. .
How to Cook Broccoli Rabe
It loves strong flavors like garlic, sausage, and red pepper.If you think of it as a leafy green, instead of broccoli, you’ll quickly understand it.You know how kale and collard greens have a bitter bite but are wonderful?It’s a flavorful vegetable that’s great sautéed and served as a side dish or added to pasta and sandwiches.My preferred method of cooking broccoli rabe is to first blanch it in salted water.After blanching, drain the broccoli rabe, and then sauté in olive oil with a generous amount of garlic.It sounds odd but broccoli rabe tastes best a little overcooked.You can purchase broccoli rabe at most grocery stores and farmers’ markets.Broccoli has thick stalks that are topped with large florets.Broccoli rabe is a leafy vegetable with thin stalks and a few buds here and there.If you dislike the bitter flavor of broccoli rabe, then replace it with spinach.The best way to reduce the bitterness is simply to cook broccoli rabe for a while.Like collards or turnip greens, it’s almost impossible to overcook broccoli rabe.Run it under cool water and move the stalks apart to remove any dirt.Place the broccoli rabe on a cutting board and trim off about 1/4 to 1/2 off the stem. .