Broccoli Rabe - Facts & Tips

Broccoli Rabe: Cooking greens are a Southern tradition – and superstitiously thought to bring good luck for the upcoming year when eaten on New Year’s Day. They include any type of cabbage where the green leaves do not form a compact head. Collard, mustard, kale, swiss chard, and broccoli rabe are all varieties of cooking greens. Broccoli Rabe - Origin: Broccoli rabe was originally cultivated in the southern Mediterranean. It was brought to the United States in the 1920’s by Italian farmers. Broccoli rabe has been most popular in the Italian and Asian communities for the past several years.

Broccoli rabe looks similar to thin broccoli stalks with small clusters of buds and smooth leaves with sawtooth edges. Broccoli rabe has a somewhat bitter taste and should be cooked to help mellow that taste. It is an excellant source of vitamin C and also contains beta-carotene, fiber, and phytochemicals.

Broccoli Rabe - Availability: Broccoli rabe is available year-round (with the exception possibly being June and July) though its peek season is between late fall and early spring. It is grown in Quebec, California, Arizona, and other states.

Broccoli Rabe - Selection: Broccoli rabe can be found in a refrigerator case sprinkled with ice because it wilts very easily. When selecting this vegetable, choose firm, green, small stems with compact heads and flower buds that are tightly closed and dark green, not open or yellow.

Broccoli Rabe - Storage: Broccoli rabe should be stored in a refrigerator crisper unwashed, either wrapped in a wet towel or in a plastic bag for a maximum of three days. To keep it longer, blanch and freeze it.

Broccoli Rabe - Preparation: Prior to cleaning greens, any wilted or yellow leaves should be removed. Next, dunk greens into a bowl of tepid water a few times to clean. Drain and use a salad spinner to dry greens for use in salads. For use in cooking, it is not necessary to completely dry leaves.

Broccoli Rabe - Boiled or Simmered: Traditionally, greens are boiled or simmered very slowly with a piece of ham hock for an extended period of time until they are quite soft. This softens the texture and decreases some of their bitter flavor. Greens can also be steamed, microwaved, added to soups, salads, stews, and other dishes

Broccoli rabe is very bitter when raw so it is recommended to cook this vegetable.

To decrease the bitterness of greens, blanch them in boiling water for approximately one minute prior to cooking (though this does diminish some if their nutritional value), the color, flavor and texture will be preserved. Greens can than be sautéed (do not use aluminum or iron pans), or added to various dishes during cooking.

Broccoli Rabe - Tips:

• Chop cooking greens and add to salads.
• Stir-fry greens and add your favorite meat and Seasonings.
• Sliver greens and add them to broths, stews and soups — they are great for livening up the flavor of more mild vegetables.
• Chop cooked greens for use in stuffing, custards, and eye dishes.
• Combine chopped greens, pine nuts, and feta cheese with whole grain pasta drizzled with olive oil.
• Serve greens as a side dish. They can be served chilled with olive oil and lemon juice or sautéed with onions and garlic or other seasonings.
• Don’t forget to include greens with your New Year’s meal for good luck!