What is broccoli rabe? In brief, broccoli rabe is a leafy vegetable especially valued in Italian cuisine. Its well known for its pleasantly bitter flavor, which is tempered by a hint of nuttiness. This quick guide to broccoli rabe has tips on buying and prepping, with plenty of plant-based recipes.
Popular in Mediterranean cuisine, broccoli rabe is known by many names including rapini and Italian broccoli, and is alternatively spelled raab. It’s best showcased in simple preparations.
Is broccoli rabe related to broccoli? Despite having “broccoli” in its name, it isn’t a cruciferous cousin of regular broccoli, but rather, a relative of turnips and mustard greens. Broccoli rabe isn’t generally eaten raw and is best showcased in simple sautés like this one.
These greens grow in leafy clusters that present with narrow stems, abundant leaves, and tiny, broccoli-like dark green florets. All are edible, and usually, you need only trim away about 1/4 from the bottom of the stalks.
How to buy and store broccoli rabe
Broccoli rabe is available in supermarkets and produce markets nearly year-round. Look for bunches that are a uniform, deep green color from leaf to stem, with no yellowing and discoloration (including no yellow flowers)
Store unwashed broccoli rabe in a plastic produce back in your refrigerator’s crisper drawer, where it will keep for up to a week. Like with all fresh produce, however, you should aim to use it within a day or two.
How to prep broccoli rabe
Prepping broccoli rabe is simple. Trim about an inch away from the stem bottoms. If any part of the stems look a bit woody, peel with a vegetable peeler, just as you would broccoli. But ususally this isn’t necessary.
Then, cut the stems into approximately 1-inch lengths, and chop the leafy part coarsely. It’s all usable. Give everything a rinse in a colander, and proceed to use as directed in recipes.
Broccoli rabe nutrition notes
This vegetable has a lot going for it! It’s low in calories and carbs, yet is rich in fiber, Vitamins A, C, & folate, and minerals calcium, iron, & zinc. See its complete nutrition profile here.
The Simple Way to Cook Broccoli Rabe
To temper the bitterness, broccoli rabe can be blanched prior to further preparation, but for those who love it, the bitterness, which is fairly mild, is pretty much the point. Try it both ways to see what your palate prefers.
This simple recipe following will go into more detail on best way to cook broccoli rabe — or at least, my favorite way! But if you’re looking for a few simple tips, here are the basics:
1 Trim any woody ends from a bunch of broccoli rabe and cut into large bite-sized pieces. Cut any thicker stalks in half lengthwise to ensure even cooking. Place in a colander and rinse well.
2 To blanch broccoli rabe (optional): If you do go the blanching route to make less bitter, simply bring water to a boil in a medium-size pot (because this vegetable usually comes in small bunches), drop the chopped broccoli rabe into it for 30 to 45 seconds. Drain into a colander.
3 Heat a large skillet or stir-fry pan. Add chopped garlic to your heart’s content (chopped shallots are great, too) and sauté over medium-low heat for a minute or two, or until golden.
4 Stir the broccoli rabe. Sauté until bright green and tender but still firm over medium heat for 5 to 8 minutes, adding small amounts of water as needed, just to keep the skillet moist (if you have a bottle of white wine open, that adds extra flavor).
5 Season with salt and pepper (or red pepper flakes). Serve straight from the pan or transfer to a covered serving dish.
That’s it in a nutshell. If you want to add pine nuts or almonds, you can dry-sauté them first in the same skillet, then set aside. Adding a small amount of raisins is a traditional Mediterranean touch that tempers broccoli rabe’s strong flavor. Or, see the first recipe below for this easy preparation.
Recipes using broccoli rabe
Easy Sautéed Broccoli Rabe with Garlic and Pine Nuts: This easy sauté is a perfect example of how to cook broccoli rabe to bring out its best quality. Embellished with plenty of garlic and toasted pine nuts or almonds, this simple broccoli rabe recipe is a quick year-round side dish.
Skillet Broccoli Rabe with White Beans and Mushrooms: This is earthy preparation of broccoli rabe with white beans (cannellini) and mushrooms is good served on its own in shallow bowls with crusty bread, or over pasta or polenta.
Penne with Broccoli Rabe and Chickpeas: If you love the slightly bitter, slightly sweet taste of broccoli rabe, you’ll love Laura Theodore’s easy, tasty penne with broccoli rabe recipe. Here, it’s combined with chickpeas and garlic to make a simple dish that will wake up your taste buds.
More plant-based broccoli rabe recipes
- Broccoli Rabe with Caramelized Onions
- Vegan Broccoli Rabe Pesto Pasta
- Vegan Sausage Pasta with Broccoli Rabe
- Broccoli Rabe and Chive Pesto
- Garlicky Broccoli Rabe with Vegan Tempeh Sausage
See more of our Good Food Guides.
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