Grown in the United States, China, and the Mediterranean, broccoli rabe is a Future 50 Food that’s harvested in just 7 to 8 weeks. Half a cup of Broccoli Rabe provides an excellent source of Vitamin K and is a source of folate and Vitamin C. It’s a powerhouse vegetable that makes any good-for-you dish even better!
The flower heads, leaves, and stems are all edible, and broccoli rabe has a slightly more bitter taste than traditional broccoli with earthy and nutty undertones. Its flavor profile pairs well ingredients like parsley, lemongrass, and other Future 50 Foods such as red cabbage.
When it comes to cooking broccoli rabe, you can boil, sautée, stir-fry, gratinate, steam, roast, or blanch it. It’s a popular ingredient in Italian, Galician, and Portuguese cuisines, and delicious as a side dish or added to a main. For a flavorful side, blanch then sautée broccoli rabe with olive oil, garlic, and chili flakes. For a tasty main, add it to pasta fillings, sauces, pizzas, Asian dishes, omelets, vegetarian quiches, and so much more. The serving ideas for this green cruciferous vegetable are endless.