Nourishments—

Broccoli Rabe: Something To Rave About

By Nancy K. Crevier

Descended from a wild herb similar to the turnip, broccoli rabe is one vegetable I became familiar with later in life, and one I wish I had come across much earlier. Also known as broccoli raab or rapini, this leafy green has been popular in the Orient and the Mediterranean for hundreds of years.

A member of the Brassica family of plants, Broccoli rabe is actually not as closely related to broccoli as it is to mustard greens or the turnip. But the tight fists of buds at the top of the slender, dark green stems are similar enough to broccoli florets to understand why it is assumed to be more than a kissing cousin to the more familiar broccoli. Unlike broccoli, however, rabe is mainly a bouquet of broad, saw-toothed leaves.

It is also considerably more pungent, even bitter, than broccoli. For many, rabe is not always love at first bite. Yet there is something oddly addictive about the flavor. Perhaps it is knowing how nourishing this vegetable is that makes it so palatable.

Broccoli rabe is very high in vitamins A, C, E and K, as well as B6. It is an amazing source of calcium and iron, as well as dietary fiber, all the while remaining low in saturated fats and calories. A bunch big enough to make 3 cups of rabe contains only 144 calories. Rabe is also high in beta-carotene, known to be an anti-inflammatory.

This robust green is at its best from autumn through springtime. Look for bunches of rabe that are dark green, with no yellowed buds or leaves. Firm but pliable stems are desirable when selecting fresh rabe. Like most greens, when stored loosely in a plastic bag, it should keep for three to four days.

As cute as those buds are balanced at the top of those delicate stalks, broccoli rabe is not a great choice for a raw crudité plate. The strong flavor is mellowed substantially by cooking, and it lends itself well to braising techniques. The stalk does not need to be peeled, but if cut into two-inch lengths and cooked a bit longer than the tops and leaves, any toughness is eliminated.

Broccoli rabe is a taste worth acquiring and one that takes a very short time to do so. Open wide and say “ahh.”

Rabe with Garlic

1 bunch broccoli rabe

4 cloves garlic, minced

2 Tbs extra virgin olive oil

1 tsp crushed red pepper

¼ Cc unsalted vegetable or          

    chicken broth

Salt

Wash rabe thoroughly and cut off bottom half-inch of stems.

Cut stems into two inch lengths and steam for about 2 minutes.

Coarsely chop leaves and buds and place in pan with stems. Continue to steam until bright green.

Drain and rinse under cold water. Pat excess water off.

In large pan, heat oil and red pepper. Add garlic and sauté over medium heat just until garlic begins to soften, but not brown. Toss in rabe and coat with the garlic and oil. Add broth, cover and cook for about 5 minutes or until tender. The rabe should remain a vibrant green. Remove from heat and salt to taste. More or less garlic and pepper can be added to taste. Serve hot.

Yield: two to three servings.