Growing up in an Italian family, the fresh smell of this vegetable cooking would get my complete attention.
It was never referred to as broccoli rabe it was always called Rapini in Italian (one and the same just in Italian).
I can remember hearing the spatter of the rapini hitting the pan into the warmed heated oil and then that fragrant smell of garlic hit me, which made my mouth water for some.
The anticipation would kill me waiting to eat this!
You would have to be very patient as the broccoli rabe would saute' in that pan for quite a while, and that aroma was so hard to resist not eating before they were tender enough.
That sandwich between two thick pieces of crusty Italian bread saturated with garlic oil and hot pepper was beyond describing.
I make it often and the health benefits of this delicious vegetable are endless.
If you need to get green leafy vegetables into your dietary menu, this is the first one I would try.
Scroll down to the bottom of this wonderous delicious sauteed Italian sandwich green, don't miss trying this one.
Health Benefits
Also known as broccoletti di rape, Italian broccoli, rabe, rape, brocoletto, broccoletti, cima di rabe, rapini, friarielli and American gai lan—broccoli rabe is simply a non-heading variety of broccoli.
This member of the prolific mustard clan has flavorful leaves and clusters of tiny, broccoli-like buds. In Italian, broccoli rabe means “turnip-broccoli.”
Like its cousins, the cabbage and the cauliflower, broccoli rabe is a vegetable with all the good that is a great source of antioxidants that help protect against cancer. It’s high in fiber and rich in vitamins A, C, and K, as well as potassium, calcium, and iron.
So yes, it's extremely healthy to eat. Maybe that's why Grandma lived to 94!
Italians love this vegetable.
It has been difficult to make this a favorite vegetable in the Italian/American households because of its sometimes has a bitter bite.
I can tell you from my past experiences, broccoli rabe is far superior to conventional broccoli, as many gourmets believe also.
Cooking Tips
Broccoli rabe is cooked by steaming or boiling first ( at least that's how we did it and I will explain why).
It often retains dirt particles and pesticides.
Grandma always said to boil the dirt off first and kill the bacteria on it.
This also took any of the bitterness out if they were on the older side of growth.
The bitterness can be alleviated also by, boiling them slowly on low for about a half-hour, then shocking them, in cold water.
Anyway, not everyone does that step and just adds the washed rapini to a hot pan of oil to saute.
After Grandma or mom would boil them, they would then saute these in olive oil with a boatload of garlic cloves, we also add a little crushed red pepper for heat.
These were often served as a side dish with baked sausage peppers and potatoes.
The Family
My brother John is a big fan of broccoli rabe and he always orders his pizza with broccoli rabe and sausage ( he even gets extra sauce on the side).
When we get together for family dinners, I always make either a broccoli rabe and sausage roll or pizza.
They are both winners in our family and if you haven't tried using this unique vegetable in combination with sausage, you're truly missing out.
It's great just sauteed but a step up and gourmet with various style pizzas.
Cleaning the Stems
The cleaning of this is very important as the stems are tough and should be trimmed close to the top, and remove the thick stem areas with a paring knife.
The bitterness can be alleviated by, boiling slowly on low for about a half-hour, it also kills any bacteria and bugs that may live in the leaves. I then rinse them in water before sauteed in oil and garlic.
Other Recipes To Try Using Broccoli Rabe
Broccoli rabe sauteed, tastes great, however, there are some over-the-top fabulous ways to use this leafy delicious vegetable with cavatelli with broccoli rabe pasta on a topping for pizza, sausage roll fillings, broccoli rabe with pasta ceci soup, wagon wheel broccoli rabe soup,
Broccoli Rabe with Pasta Ceci Soup
Wagon Wheel Broccoli Rabe Soup
Growing Up In the 1960s.
These greens were always on our table.
Living in Utica, New York, this was a staple in several Italian homes and still is.
We always had a big dish of greens on the table to add to the Sunday Sauce or on top of our pasta.
It was just known for adding a little richness of flavor to the meal.
Looking back on all the great recipes mom and grandma made with broccoli rabe, it's one of my all-time favorite memories to keep the traditions going.
Cavatelli and Broccoli Rabe Pasta
Broccoli Rabe and Sausage Roll
Give this Healthy Vegetable A Try
No matter which way it's served it's a win-win in our home, hope you like some of our version and try them
There are many recipes that combine this delicious healthy vegetable, often missed.
Ingredients You Will Need for Broccoli Rabe
- medium bunches broccoli rabe
- extra-virgin olive oil first cold-pressed
- garlic cloves minced,
- salt, and pepper to taste
- crushed red pepper flakes to taste
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Printable Recipe Below For Broccoli Rabe
Broccoli Rabe
Yield: 4
prep time: 25 Mcook time: 15 Mtotal time: 40 M
Here are the best ways to use this delicious sauteed broccoli rabe. It's a leafy green vegetable of the broccoli family and perfects on pasta, pizza, in fillings and so much more. Mom and grandma used broccoli rabe even in soups! Here is a round-up of photos with recipe links to get you started and how to cook it.
ingredients:
- 2 medium bunches of broccoli rabe (about 1 pound), trimmed and chopped and rinsed
- 1/4 cup extra-virgin olive oil first cold-pressed
- 3 garlic cloves minced,
- 1/2 teaspoon salt
- crushed red pepper flakes to taste
instructions:
How to cook Broccoli Rabe
- Place broccoli rabe in a large saucepan; cover with water. Bring to a boil and cook 1/2 hour, drain. (This will kill anything that may be living in those leaves).
- Rinse very well boiling them.
- Note: I add the broccoli rabe wet to the pan carefully after warming the oil on low heat and the sauteed garlic has browned, it will splatter, so be very careful.
- Turn the heat up to medium-low heat, after the garlic is browned add the broccoli rabe.
- Saute garlic till just starting to turn golden, not brown.
- Add, salt, pepper, and crushed red pepper flakes.
- Simmer on very low, around 10 minutes, until fragrant and tender.
- Serve on crusty Italian bread or over pasta, rice, fillings for pizza dough, pizza toppings, and in soups.
Calories
228
228
Fat (grams)
19
19
Sat. Fat (grams)
9
9
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