Vegetable2 recipes
broccoli rabe.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
rapinibroccolettispring broccoliraabcime di rapabroccoli raab
SERVING
CALORIES
28
PROTEIN
3.2g
CARBS
2.9g
FAT
0.49g
FIBER
2.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories28.5kcal—
Protein3.2g6%
Carbohydrates2.9g1%
Fiber2.7g10%
Sugar0.42g1%
Total fat0.49g1%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water91.1g—
MINERALS
Sodium33mg1%
Potassium196mg4%
Calcium108mg8%
Iron2.1mg12%
Magnesium22mg5%
Phosphorus49mg4%
Zinc0.41mg4%
Copper0.06mg7%
Manganese0.26mg11%
Selenium0.80µg1%
VITAMINS
Vitamin A116µg13%
Vitamin C20.2mg22%
Vitamin D0µg0%
Vitamin E1.6mg11%
Vitamin K224µg187%
Thiamin (B1)0.16mg13%
Riboflavin (B2)0.10mg8%
Niacin (B3)1.1mg7%
Pantothenic acid (B5)0.25mg5%
Vitamin B60.18mg11%
Folate (B9)71µg18%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup130g
1 oz28.4g
1 lb453.6g
1 piece450g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin K for bone health
- ✓High in antioxidants like lutein and beta-carotene
- ✓Contains glucosinolates which may have anti-cancer properties
- ✓Good source of dietary fiber for digestive health
- ✓Rich in iron and folate to support blood health
COOKING TIPS
In the kitchen.
- 1Blanch in boiling water for 1-2 minutes before sautéing to reduce bitterness
- 2Sauté with garlic, olive oil, and red pepper flakes for a classic Italian preparation
- 3The entire plant—stems, leaves, and buds—is edible; just trim the very bottom of the stalks
STORAGE
Keep it fresh.
- Store unwashed in a perforated plastic bag in the refrigerator crisper drawer
- Best consumed within 3 to 5 days of purchase
- Can be blanched and frozen for up to 6 months
FAQ
Frequently asked questions.
How long does broccoli rabe last in the fridge?
Broccoli rabe typically lasts 3 to 5 days when stored in a plastic bag in the refrigerator crisper drawer.
How do I pick the best broccoli rabe?
Look for bright green leaves and stems with tightly closed dark green buds. Avoid any bunches with yellowing leaves or wilted stems.
What is a good substitute for broccoli rabe?
Broccolini, mustard greens, or kale are good substitutes, though they may be less bitter than broccoli rabe.
How do you clean broccoli rabe?
Rinse the bunch thoroughly under cold running water and trim about half an inch off the bottom of the woody stems.
Is broccoli rabe the same as broccoli?
No, despite the name, it is more closely related to the turnip family and has a much more bitter, pungent flavor profile.
Can you eat the stems of broccoli rabe?
Yes, the stems are completely edible. If they are very thick, you can peel the outer layer or slice them thinner to ensure they cook at the same rate as the leaves.
How do you make broccoli rabe less bitter?
The most effective method is to blanch it in salted boiling water for 2 minutes, then drain and shock in ice water before further cooking.
Is broccoli rabe high in calories?
No, it is very low in calories, providing only about 22 calories per 100g serving, making it nutrient-dense.
Can broccoli rabe be frozen?
Yes, it can be frozen if blanched first. Squeeze out excess moisture after blanching and store in airtight bags for up to 6 months.
What are common dishes using broccoli rabe?
It is famously used in Italian cuisine, particularly in Orecchiette with Sausage and Broccoli Rabe or as a side dish sautéed with garlic.
RECIPES
Cook with broccoli rabe.
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