16 Broccoli Rabe Recipes That Prove Just How Versatile This Vegetable Really Is (2024)

FAQs

Why is broccoli rabe so good? ›

My go-to fave is broccoli rabe. It's loaded with vitamins A, C, and K, and also packs in minerals like calcium, folate, and iron, just to name a few.

This green vegetable is highly nutritious; it's rich in beta-carotene (vitamin A), vitamin C, folate and potassium, and is a good source of dietary fiber. Look for broccoli rabe at your local farmers market or grocery co-op and bring home a new vegetable to try!

While Chinese broccoli and broccolini are both in the same family as the regular old broccoli you're familiar with, broccoli rabe is something else entirely. It's actually more closely related to a turnip, even though it has those little buds, similar to those found on broccoli florets.

Broccoli rabe is actually a distant cousin to the turnip. It's high in vitamins A, C and K, and contains healthy amounts of potassium, iron and calcium.

Rapini or broccoli rabe (/rɑːb/) is a green cruciferous vegetable, with the leaves, buds, and stems all being edible; the buds somewhat resemble broccoli, but do not form a large head. Rapini is known for its bitter taste, and is particularly associated with Mediterranean cuisine.

Furthermore, broccoli rabe offers powerful anti-inflammatory nutrients, such as folate and vitamin C. The veggie has ten times more folic acid than blueberries. Glucosinolates may improve heart health by reducing inflammation and oxidative stress in your artery walls.

How Do You Reduce the Bitter Taste of Broccoli Rabe? The easiest way to rid broccoli rabe of some of its bitter flavor is by blanching it first. Just a quick dip in boiling water extracts enough of the bitterness and jumpstarts the cooking.

You can enjoy broccoli rabe either cooked or in its raw form, depending on your taste. Just keep in mind that the bitter taste may be more evident if you eat it raw. Broccoli rabe is widely used in Italian and Asian dishes and is typically either cooked or sauteed.

Broccoli rabe contains 50% more gastrointestinal health boosting fiber than kale. I told you, you may just be sporting a broccoli rabe bag this summer. Orange veggies are awesome, but greens are a good way too to get in the uber antioxidant, Vitamin A, also.

The deliciously bitter stems, leaves, and nutty, broccoli-esque buds are all edible, easy to cook, and often sautéed, braised, and roasted in Italian dishes.

What does broccoli rabe mean in Italian? ›

Broccoli rabe, known in Italian as rapini, is a green vegetable that looks like leafy broccoli but is more closely related to the turnip.

Most likely descended from a wild herb that grew in the Mediterranean and Asia, today, broccoli rabe is grown across the globe and available throughout the year, with peak supplies in the late fall through early spring depending on location.

For dishes that don't require a lot of cooking or are eaten raw, it'll be better to substitute tender broccoli rabe substitutes, like arugula and spinach. For dishes that require more cooking, Chinese broccoli and broccolini may be better substitutes.

The stalks should be firm and can be slightly flexible. Store broccoli rabe in a plastic bag in the refrigerator for up to 3 days.

Broccoli rabe can be cooked & eaten whole. stems from the leaves. Chop them into 2-inch bite-size pieces. The stems take longer to cook.

For a quick and easy high-protein meal, sautéed broccoli rabe is the perfect side. Not only does it pair well with a piece of wild salmon or grilled chicken, its high fiber content will keep your digestion humming, which helps with protein absorption and keeps you full.

The entire plant is edible and requires thorough washing and blanching before being cooked. Broccoli rabe can be prepared as a side dish, often to accompany pork-based entrees, or served on sandwiches, pasta, or even pizza and burgers.

It also has generous amounts of immune-boosting vitamins A (21 percent) and C (13 percent), iron (5 percent) and lutein, which is beneficial for eyesight. It also works to cleanse the body: 33.2 micrograms (8 percent) of folate help with liver function, and 1 gram of fiber promotes digestion.