Broccoli Rabe

Broccoli Rabe, also known as rapini, is a green cruciferous vegetable that has a slightly bitter taste. It is available year-round but is at its peak from fall to spring. Broccoli Rabe is commonly used in Italian and Chinese cuisines, often sautéed with garlic and olive oil or used in pasta dishes and soups. It is rich in vitamins A, C, and K, and also provides a good amount of fiber and iron.

Broccoli Rabe Synonyms

Rapini
Raab
Italian Broccoli
Chinese Broccoli

Broccoli Rabe Substitutes

Broccoli

Different Forms/Types of Broccoli Rabe

Fresh

Whole, unprocessed Broccoli Rabe, ideal for cooking in a variety of dishes.

Canned

Broccoli Rabe preserved in a can, typically in water or brine. It's a convenient option for long-term storage and quick meal preparation.

Frozen

Broccoli Rabe that has been blanched and then frozen to preserve its freshness. It's a convenient option when fresh Broccoli Rabe is not available.

Blanched

Broccoli Rabe that has been briefly boiled and then plunged into cold water to stop the cooking process. This method helps to soften the vegetable and reduce its bitterness.

How to Choose Broccoli Rabe

When purchasing fresh Broccoli Rabe, look for bunches that have vibrant green leaves and firm stems. Avoid any that have yellowing leaves, wilted stems, or signs of mold. For frozen or canned Broccoli Rabe, check the expiration date and ensure the packaging is intact without any signs of damage or leakage.

Cooking/Prep Tips for Broccoli Rabe

Broccoli Rabe, also known as rapini, is a leafy green vegetable that is known for its slightly bitter taste. To prepare, trim off the tough ends of the stalks and rinse thoroughly to remove any grit. Blanching Broccoli Rabe before cooking can help to reduce its bitterness. Simply plunge the vegetable into boiling water for a minute or two, then immediately transfer to an ice bath to stop the cooking process. When sautéing, be sure to cook the stems for a couple of minutes before adding the leaves, as they take longer to soften. Broccoli Rabe can also be grilled, roasted, or steamed, and is often paired with strong flavors like garlic, chili, and anchovy to balance its bitterness.

Shelf Life of Broccoli Rabe

Fresh Broccoli Rabe should be stored in the refrigerator, wrapped loosely in a plastic bag, and used within a few days for optimal freshness. If you've blanched the Broccoli Rabe, it can be stored in an airtight container in the refrigerator for up to a week. Frozen Broccoli Rabe should be kept in the freezer and used within 8-10 months. Canned Broccoli Rabe should be stored in a cool, dry place and once opened, any leftovers should be transferred to a non-metallic container, refrigerated, and used within two days.

Recommended Brands for Broccoli Rabe

fresh Broccoli Rabe: Andy Boy

canned Broccoli Rabe: Roland Foods

frozen Broccoli Rabe: Birds Eye

Cooking Techniques for Broccoli Rabe

Roasting: Roasting Broccoli Rabe gives it a slightly sweet, caramelized flavor. Toss the Broccoli Rabe in olive oil, season with salt and pepper, and roast in a preheated oven at 400°F (200°C) for about 15 minutes, or until the edges are crispy.

Blanching: Blanching Broccoli Rabe can help to reduce its bitterness. Boil the Broccoli Rabe for 1-2 minutes, then immediately transfer to an ice bath to stop the cooking process. This method also helps to preserve the vibrant green color of the vegetable.

Sautéing: Sautéing is a common method for cooking Broccoli Rabe. Heat some olive oil in a pan, add garlic or chili flakes for flavor, then add the Broccoli Rabe. Sauté until the leaves are wilted and the stems are tender.

Popular Broccoli Rabe Recipes

Orecchiette with Broccoli Rabe and Sausage
Broccoli Rabe with Garlic and Chili Flakes
Grilled Broccoli Rabe

Broccoli Rabe Nutritional Information (100g)

fat: 0.5 g
fiber: 2.7 g
sugar: 0.67 g
protein: 3.2 g
calories: 22 kcal
carbohydrates: 2.85 g

Flavor Combinations

Broccoli Rabe pairs well with strong flavors that can balance its bitterness. Garlic, chili, and anchovy are common pairings. It also works well with sausage, beans, and pasta. Lemon or vinegar can be used to add a touch of acidity, while ingredients like Parmesan cheese or toasted breadcrumbs can add a contrasting texture.

Allergen Information

While allergies to Broccoli Rabe are rare, they can occur. Symptoms may include skin irritation, respiratory issues, or gastrointestinal distress. Those with a Broccoli Rabe allergy should also avoid other cruciferous vegetables.

Ingredient Comparisons

Broccoli Rabe vs Broccoli

Recipes with Broccoli Rabe

Pasta with Broccoli Rabe and Sausage