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!

Blanching is key to making rapini/broccoli rabe less bitter. You can blanch it in a pot of boiling water for 60 to 90 seconds or steam it with a little water for a few minutes in a covered skillet before sauteeing. Both methods work well, but I prefer to boil it first.

Broccoli rabe is the common name for the vegetable rapini, a close relative of the turnip, which closely resembles broccoli and broccolini. Particularly dense in Vitamin A (one serving is nearly 20% of the daily value), the vegetable is commonly used in Italian, Italian-American, and other cuisines.

If you don't have broccoli rabe on hand or can't find it in grocery stores near you, replace it with other veggies fresh kale, regular broccoli florets, or baby spinach.

Which is healthier, broccoli rabe or spinach? A. As per the data, we can observe that Vitamin B1 is higher in broccoli rabe. On the other hand, vitamin K, vitamin A, folate, manganese, magnesium, potassium, copper, vitamin C, and iron are higher in spinach.

That means you can enjoy things like bananas, potatoes, and many of your greens such as collard greens, spinach, & mustard greens. However, foods like broccoli rabe, asparagus, oranges, orange juice, & mangoes are foods that are all high in potassium and should be avoided if at all possible.

Broccoli rabe can reduce inflammation and oxidative stress in the body. Broccoli rabe has lutein, which works to protect the retinas from damaging free radicals.

Broccoli rabe is very low in sodium. Broccoli rabe, as part of a low sodium diet, may reduce the risk of high blood pressure.

Broccoli rabe's bitter flavor comes from chemical compounds known as glucosinolates, which are found in other bitter greens like kale, collard greens, and mustard greens.

Do you soak broccoli rabe? ›

The stalks, leaves, and blossoms of the plant are all edible—you'll just want to trim off the base of the stem, as it can be woody. 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.

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. Vitamin A equiv.

In Puglia, it's called “cime di rapa.” In Tuscany, it's "rapini" and in Lazio, it's “friggitelli.” Yet the most common Italian name for this particular vegetable comes from Campania – “friarelli.” But in English, it's broccoli rabe.

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.

It's Brimming With Vitamins and Minerals

Just 3.5 oz of broccoli rabe (a little more than two cups) contains more than half your daily values of vitamins A and C. In fact, broccoli rabe has more than 350% more vitamin A than blackberries, and five times more vitamin A than summer squash.

A nutrition superstar, rapini satisfies more than 50% of your daily recommended value of vitamins C and A. It also delivers iron and vitamin K, which is important for bone strength. It's also just one step beneath regular broccoli (but in line with spinach) for protein content.

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.

Being cruciferous vegetables, both broccoli rabe and broccolini have plenty of nutrients to support overall good health, including vitamins C, E and K. Cruciferous vegetables contain fiber, carotenoids and glucosinolates, which may help protect our bodies from different types of cancers.