Broccoli rabe provides plenty of flavor and nutrition

Last week, I went looking for an interesting vegetable to add to the menu and found a beautiful bunch of broccoli rabe (pronounced “rob”). With abundant, deep-green leaves, thin stems and small florets (see photo), it’s not surprising that people assume it is related to broccoli or perhaps broccolini. However, these are three different plants, each with unique flavor profiles and preferred preparation techniques.

The most familiar is broccoli, with its thick stalks and large florets, found in the produce aisle as well as in the freezer section. Many people prefer just using the florets, since cooking the stalks to a tender consistency often renders the florets a mushy mess. You’ll find broccoli served steamed or roasted, sometimes under a cheesy sauce, or raw as a feature on a crudité platter.

Broccolini, sometimes called “baby broccoli” because of its comparatively smaller size, is actually a hybrid, cultivated as a cross between standard broccoli and Chinese kale. Its stalks are slender and tall, without many side leaves, and topped with small florets of tight buds. Its flavor is similar to broccoli, although some people find it sweeter. Cooking it to a crisp-tender consistency is best, either steamed or sautéed.

Finally, broccoli rabe (or raab) is not at all related to the first two vegetables, but is a member of the turnip family. It has several names, including rapini, rappone, rapa, Italian turnip and Chinese broccoli. All the parts of the plant are edible — florets, stems and leaves — and all share a somewhat strong, sharp taste, similar to mustard greens. The most common preparation is a simple sauté stovetop to soften the texture and let the signature flavor shine. 

According to food historians, the vegetable originated from a turnip hybrid at some point during the Middle Ages. We know for certain that the plant found its way to the United States in the late 1920s, when it was first imported by D’Arrigo Brothers Italian growers. It wasn’t until the 1960s that the vegetable was commercially produced and the D’Arrigo Brothers company trademarked the name “broccoli rabe.”

Many recipes call for using the entire stalk, first discarding any thicker bottom ends and peeling off any discolored leaves. Some preparations suggest blanching the stalks before sautéing, to soften them more swiftly. According to the gentleman ahead of me in line at Lloyd’s, all I needed to do was toss them into a skillet with olive oil, lots of garlic, salt and some chopped (hot) red peppers.

Most of the recipes you find for broccoli rabe will pair it with rich, heavy ingredients capable of standing up to the strong flavor; favorites include garlic, anchovies and soy sauce. I’ve included a recipe for a traditional sauté with lots of garlic, as well as a similar approach with Asian seasonings. The first recipe keeps the bitter notes front and center, while the blanching step in the second recipe softens the sharpness.

No matter what name you choose to call it, the nutritional qualities of broccoli rabe are impressive. It’s low in calories, high in fiber, rich in antioxidants, and an excellent source of vitamins and minerals. Give it a try; you may enjoy its assertive flavors, especially as a companion to a creamy pasta dish or highly seasoned steak.

Sautéed Broccoli Rabe

Asian Broccoli Rabe*

Trim and discard 2 inches from broccoli rabe stems; remove and discard any discolored leaves. Roughly chop into 1-inch pieces; set aside. Bring a large pot of water to a boil. Add the broccoli rabe and cook for 2 minutes; drain in a colander. In a small bowl, whisk together the soy sauce, rice wine vinegar, sesame oil and sugar; set aside. In a large skillet, heat oil over medium until shimmering. Add the garlic, red pepper flakes and ginger, and cook for a minute. Increase the heat to medium-high; add the chopped broccoli rabe and the soy sauce mixture. Stir to combine; cook until the broccoli rabe is tender and the sauce has thickened, about 3 minutes. Yield: 4 servings. *Adapted from Cooks Illustrated.