Table of Contents Show
Broccoli rabe is a leafy vegetable from the cabbage family, but it is not related to broccoli cabbage. Presumably, it comes from a wild relative of the turnip. Externally, the vegetable consists of long, rather dense dark green shoots.
Rapini will be a real discovery for vegetarians, adherents of a healthy diet, and people who want to lose weight.
Taste qualities of broccoli rabe
The leaves have a characteristic taste of bitterness, but you should not immediately abandon this unique product in its properties. The leaves of broccoli rabe go well with a sweet, salty, and spicy taste.
The vegetable is known for its slightly bitter taste and is especially associated with Mediterranean cuisine. The taste of rabe broccoli is nutty as well as almond-flavored. At a young age, the stem is edible, but the base becomes more fibrous as the season progresses.
Broccoli rabe: pros and cons
Broccoli rabe has a rich vitamin and mineral composition. The vegetable is a source of vitamins A, C, and K. Also you can find potassium, calcium, and iron in it.
Broccoli rabe is rich in isothiocyanate compounds, which have a reputation for destroying cancer cells. Experts have conducted some studies and confirmed this fact. Among the beneficial properties, experts distinguish:
- The ability to serve as a preventive agent against cancer.
- Countering free radicals.
- Improvement of the cardiovascular system.
- Powerful antioxidant effect.
- Anti-inflammatory effect.
- Reducing the risk of coronary heart disease.
- Prevention of hypertension and stroke.
- Improvement of the digestive system.
- The ability to lower blood sugar levels.
- Promotes liver detoxification.
- Prevention of type 2 diabetes.
- Strengthening the immune system.
- Improved vision.
- Strengthening of the bone apparatus.
Experts have not identified any negative effects of broccoli rabe on the human body. The only drawback is the bitter taste, which can spoil the taste of the dish and be unpleasant for the taste buds.
How to get rid of the bitterness
The main drawback of rabe broccoli leaves is the bitter taste. It can greatly modify the taste of dishes and irritate the taste buds. Heat treatment of the leaves will soften their harsh taste and make it more acceptable for those who prefer tender greens.
To do this, quickly boil the leaves in a large volume of boiled water. Blanch for no more than a couple of minutes and remove as soon as they change their normal color to pale green.
Do you cut the stems off broccoli rabe?
Broccoli rabe is a sharp green leaf with small buds similar to broccoli. A significant step in cooking a vegetable is proper cleaning. Processing takes place like any cabbage vegetable. To begin with, thoroughly rinse the broccoli rabe from sand and debris.
Then follow the instructions to properly clean the vegetable:
- Take a large bowl and pour cold water into it. Soak the broccoli rabe in this bowl.
- Mix the greens in a bowl so that all the sand comes out of the cracks.
- Leave the broccoli rabe leaves in cold water for a few minutes. They will be able to absorb water.
- Rinse the leaves again. To do this, drain the water from the bowl and pour new freshwater.
- Dry the greens. To do this, put paper towels on plates and spread broccoli rabe on them.
- Cut off the ends of the stems. Cut an inch from each stem.
- Cut off all dirty or sluggish parts, there may be pathogenic bacteria.
Do you cook broccoli rabe with the leaves?
Professional chefs advise cooking broccoli rabe with the leaves and part of the stem. After proper washing and cleaning, the vegetable will be completely suitable for human consumption.
If you are worried that the stems will be crisp and stiff, then heat treatment will fix this problem. After frying or cooking, the stem will become soft and the leaves will decrease in size.
What part of broccoli rabe do you eat?
All aboveground parts of this plant are edible: a dense crispy stem, juicy leaves, and unopened inflorescences. You can eat the leaves, stems, and inflorescences of broccoli rabe. This vegetable is very popular in Mediterranean cuisine, it is used not only for salads but also for soups, pies.
Is broccoli rabe as healthy as broccoli?
Broccoli rabe has many prickly leaves that surround clusters of green buds resembling small broccoli heads. Many people often confuse these two vegetables: broccoli and broccoli rabe. Which of them is more beneficial?
- Broccoli rabe has a richer vitamin and mineral composition. The vegetable contains a large amount of vitamin K, iron, and calcium. Broccoli rabe can cover 100% of the body’s need for vitamin K.
- Broccoli contains more potassium and vitamin C.
- Broccoli rabe is more valuable for weight loss and health, as it contains less sugar, calories, and fats.
Thus, we can conclude: broccoli rabe is more beneficial for health because of its vitamin and mineral composition.
Is broccoli rabe a Superfood?
Superfood is a product with unique properties. His superpowers are provided by a chemical composition that includes vitamins, minerals, biologically active substances. Experts refer Broccoli rabe to the category of superfoods. Thanks to what you can consider a vegetable as a micro-greenery?
It’s all about the unique vitamin and mineral properties of the product. Broccoli rabe sprouts strengthen the immune system, reduce the risk of heart and vascular diseases, have an anti-cancer effect, and restore the alkaline-acid balance in the body.
Many nutrients contribute to this: iron, calcium, sodium, magnesium, and manganese.
Can broccoli rabe be eaten raw?
You can eat broccoli rabe raw, just like any other vegetable. The main thing is proper cleaning and flushing. You should wash the vegetable so that there is no sand and dirt left on them. To do this:
- Place the broccoli rabe in a bowl of cold water.
- Mix the leaves so that all the sand remains at the bottom of the bowl.
- Drain the water and fill the bowl with fresh water again.
What is the season for broccoli rabe?
Each vegetable has its own harvest season. Broccoli rabe is quite difficult to grow. If you want to buy a perfectly fresh and healthy product, contact the farmers.
It is significant to understand that the harvest season of broccoli rabe is from October to April. During this period, you can buy the freshest and ripest vegetables. For the rest of the year, you can freeze vegetables in the freezer.
Roasted broccoli rabe recipe
To cook fried broccoli rabe, prepare the necessary ingredients:
- broccoli rabe leaves – 1 kg
- baking soda – 0.5 teaspoons
- garlic – 3 cloves
- olive oil
- salt
Cooking Method:
- Peel and boil the turnip leaves in plenty of water.
- When the water boils, add half a teaspoon of baking soda and continue cooking until their stem breaks.
- Drain the water, squeeze them, cut the leaves, and put them in a saucepan with oil, garlic cloves, and salt.
- Cook, stirring, for about 10 minutes.
How to clean broccoli rabe
Cleaning and cooking different types of broccoli rabe are slightly different from each other. However, the general procedure for cleaning the leaves is the same:
- Sort the young shoots, inflorescences, and leaves, and cook them separately from each other.
- The leaves with their petioles are the toughest part of an adult plant; they need longer boiling. Approximately it may take about 20-25 minutes.
- After boiling, to prepare a side dish or filling for pies, heat broccoli rabe in a frying pan in olive oil with garlic and hot pepper.
Best way to cook broccoli rabe
The best way to cook broccoli rabe is to fry in lemon juice. To do this, prepare the necessary ingredients:
- 1 bunch of broccoli rabe
- 1-2 tablespoons olive oil
- 2 garlic cloves
- ¼ teaspoon red pepper flakes
- 110 grams of mozzarella
- ½ tablespoon freshly squeezed lemon juice
- 2 tablespoons chopped fried pistachios
- sea salt flakes for sprinkling
Preparation
- Bring salted water to a boil in a large saucepan. Blanch the broccoli rabe for 3 minutes, drain.
- In a large deep frying pan, heat 1-2 tablespoons of olive oil over medium heat. Put the garlic, cook for 30 seconds, then add the red pepper flakes and mix.
- Lay out the broccoli rabe and fry, shaking the pan and gently stirring, until the stems are soft, from 3 to 5 minutes.
- Transfer the rapini to a serving dish. Pick the burrata and arrange the pieces on top of the rapini.
- Sprinkle with slices of salted lemon, pistachios, and sea salt flakes. Drizzle with olive oil if desired and serve.
Broccoli rabe and sausage recipe
Another delicious recipe is stewed broccoli with sausages. Prepare the necessary ingredients:
- broccoli rabe – 200 grams
- tomato – 1 piece
- sour cream – 80 grams
- vegetable oil – 1 tablespoon
- sausages
- salt
- black pepper
Step-by-step cooking technology:
- Heat the oil in a frying pan and put the broccoli rabe, cut into inflorescences. If the vegetable is frozen, then defrost it beforehand.
- Spread the sliced sausages on top.
- Put the sliced tomato on the sausages.
- Pour sour cream over everything, add salt and pepper to taste. Cover the pan with a lid and stand on high heat for 1-2 minutes, then reduce the heat and simmer for 20-25 minutes.
How to cook broccoli rabe less bitter
If the broccoli is bitter, it means that it was frozen incorrectly. Cabbage should be blanched in salted water before freezing. Try to soak the cabbage in salted and acidified water before cooking, perhaps the bitterness will go away.
Sautéed broccoli rabe without blanching recipe
To fry broccoli rabe without blanching, prepare the following ingredients:
- 2 pounds of broccoli
- 1 large red bell pepper, cut into bite-sized strips
- 1 teaspoon dried basil, chopped
- teaspoon salt
- 3 garlic cloves, chopped
- 2 tablespoons olive oil
- crushed red pepper lemon
- slices
Step-by-step cooking technology:
- Rinse the broccoli rabe and peel off the spoiled leaves.
- Dry and coarsely chop the broccoli rabe leaves.
- In a shallow frying pan, cook and mix sweet pepper, basil, salt, and garlic. The frying time is 2 minutes.
- Using tongs, turn over and cook the vegetables for 4-6 minutes.
- Sprinkle with chopped red pepper. Serve with lemon slices.
How to blanch broccoli rabe
There are two ways to blanch vegetables — cooking and steaming. If you decide to cook, you need to bring a large, deep pot of water to a full boil. Next, immerse the broccoli in boiling water and cook for 3 minutes. If you have chosen to steam, then follow the instructions:
- Pour water into a deep saucepan and bring to a boil.
- Put the prepared pieces of broccoli rabe in a basket or steamed liner.
- Place in a pot of boiling water, close the pot and cook for 5 minutes.
Summary
Broccoli rabe is a superfood and a vegetable unique in its composition. In appearance, it bears a resemblance to broccoli, but its characteristics are more similar to a turnip. Experts say that broccoli rabe has no harmful properties. The only negative is the bitter taste. However, you can get rid of it during the cooking process.
There are many recipes for cooking broccoli rabe. The most popular of them are related to the blanching of the product. This process helps to make the vegetable soft and juicy. You can blanch broccoli rabe in 2 ways: cooking and stewing.
Choose the recipe that you like the most and start cooking broccoli rabe at home!