three bowls

I received Broccoli Rabe in my produce delivery this week and I’m pretty sure I’ve never cooked it before.  So I needed to get to know this new veggie.

AKA: Broccoli Rabe apparently has outstanding warrants because it is also called Broccoli Raab or Rapini. Species: Brassica Rapa. 

Appearance: It has spiky leaves around a small bud which appears similar to a head of broccoli.  The bud sometimes blooms small yellow flowers, which are edible.

Taste: It’s got a bitter, mustardy, peppery flavor that might be why, according to the Food Network’s website, it has not been especially popular in the US (has been used more as animal fodder). It’s used more commonly in Italian cuisine.  While it’s associated with broccoli due to its appearance and name, it’s actually a lot like turnip greens. 

Growing Season/Area: It’s available all year, but the cold weather tempers its bitterness somewhat, so fall and winter might be the best time to enjoy it.  According to How to Pick a Peach by Russ Parsons, in the US, it mainly comes from the California, starting in the Imperial Valley in the fall and winter, moving north to Salinas in the summer.  Some is also imported from Mexico. 

Buying: Food Network says to look for thin stalks and avoid bunches showing a white core at the base of the stem.  Body + Soul says “Look for vibrant green leaves and plump stems; avoid bunches with yellowed leaves, flowering buds, or dry-ended stalks. Smaller-leaved plants are younger and therefore milder and more tender than larger-leaved specimens. And take a sniff; a "cabbage-y" smell is a clue they're past their prime.”

Storing: Most sources appear to agree that it should be stored in a plastic bag in the crisper drawer.  Russ Parsons says it’s sensitive and spoils quickly, so cook it the day you buy it.  Most others say you have about 4-5 days.  I couldn’t find any notes on whether this is one you can wash in advance or if it’s best to wait until you use it, so your guess is as good as mine. 

Preparation: You can eat the stalks of broccoli rabe, so you can just trim off the tough ends.  Joy of Cooking says you can treat the buds like broccoli, and the leaves like chard or kale.  It lends itself well to many styles of cooking like sautéing, braising, or steaming.  Body + Soul says that you can cut down the “bite” of the veggie by blanching it first.

Pairs well with:  Italian flavor profiles and components seem to go well with broccoli rabe: garlic, strong cheeses, red pepper flakes, pasta, etc.

Substitutions: Chinese broccoli, dandelion greens, Swiss chard, kale, mustard greens, fiddlehead fern, nettles, sorrel, turnip greens.

Nutrition:  According to Body + Soul:

The big news with broccoli rabe is its cancer-preventing potential. Like all Brassicas, it's a rich source of glucosinolates, which your body converts to cancer-fighting sulforophanes and indoles. Studies show that these compounds are particularly effective against stomach, lung, and colon cancers, and promising research hints at protective effects against breast and prostate cancers as well.

A 3 1/2-ounce serving of broccoli rabe provides more than half your daily requirement of antioxidant-rich vitamins A and C, both of which fight off dangerous free radicals that can cause damage to your body's cells.The bitter green is also a good source of folate (a B vitamin that protects against birth defects and heart disease), not to mention potassium, fiber, and calcium.

Recipe ideas:

• Spicy Broccoli Rabe with Pine Nuts
• Rabe with Garlic and  Pecorino Romano Cheese
• Garlicky Broccoli Rabe
• Broccoli Rabe with Bulgur and Walnuts (I made this - it's awesome!  More soon in a Recipe Result)