The vegetable/lettuce section of a supermarket or farmers market easily overwhelms me. All the various leaves end up blend into one another and have so many names that I usually end up staring blankly at a swatch of shades of green. Confused and lost, I used to simply walk to the washed/prepared lettuce, pick up some mixed baby greens and call it a day. Over time though, I have become familiar with a few of these. Broccoli rabe is one that now stands out to me.
Broccoli Rabe.
Even though there seems to be quite a few recipes using it, (I used it last week with sausage and pasta) when I first went to purchase it, I couldn’t even find it! I was afraid I would have to go to a fancy store or travel to a market. Turns out, my local grocery had plenty of it, they just called it something else: Rapini.
Broccoli rabe, rapini, raab, rabe, rapa, rappone, and turnip broccoli are all names you may come accross. Don’t worry, it’s all the same. I don’t even look for the name anymore, I just look for its distinctive shape.
Despite the name, it is actually unlike broccoli. It is more closely related to the cabbage and turnip families.
Broccoli rabe is a leafy green vegetable with a long stalk and small florets (resembling loose broccoli) at the top. It has a mildly bitter taste that can be diminished by blanching (briefly boiling, then shocking in ice water). Common preparations for this dish include roasting, boiling, steaming, and sauteing.
Broccoli rabe is commonly found in Italian cuisine and seems to be becoming more common in dishes in the United States. A version of the plant is also found in Chinese cuisine.
Cut Broccoli Rabe.
How to Choose
Look for bright colored green leaves and tight florets at the top of the stalk. The florets are best if they have not begun to open. If you see a few with the yellow flowers peeking though, it’s fine, but go for the tightest bunches you can find. (The yellow florets are edible, and if you look closely, my bunch had a few that were opening to reveal the yellow.) The stalks should be firm and not too thick.
How to Store
As with any leafy green, it is best eaten as fresh as possible. If storage is necessary place it in a plastic bag and store in your vegetable drawer in your refrigerator. It should keep for about a week.
Preparation
The leaves and stalks should be rinsed and drained before using. The tough lower end of the stalks should be trimmed or peeled. The plant is generally cut into 1 to 2 inch segments before cooking.
Cooking Tip
As mentioned earlier, if you find the bitter flavor too strong, boil it for 30-60 seconds and shock in ice water. You can then proceed cooking it as directed. A simple dish that allows the flavor to shine calls for sauteing in olive oil with a pinch of red pepper flakes and minced garlic.
Substitutions
In my experience, broccoli actually generally makes for a poor substitute. Broccoli is milder in flavor and does not contribute the same bitterness and texture of broccoli rabe. Large leaf greens, like spinach, mustard, kale, and turnip greens can be used in place of broccoli rabe in most recipes.
Nutrition
Like most other bright colorful vegetables, broccoli rabe comes packed with nutrients. It is a good source of fiber and 220g contains about 75 calories. It is a source of vitamins A, C, and K, as well as potassium, calcium, iron, thiamin, riboflavin, folate, zinc, manganese, and beta-carotene. As a bonus, it has several plant compounds like isothiocyanate, which help bread down some carcinogens before they cause harm.
Broccoli Rabe.
sources include: NC state, InfoZine, and
Nutrition Data.
0 comments
