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Healthy and Sustainable Food
 Broccoli Rabe
DATES AVAILABLE:
New England: June through late November
Mid-Atlantic: April through November
BRIEF DESCRIPTION:
Also known as “rapini,” “raab,” or simply “rabe,” broccoli rabe (Brassica rapa var. rapifera, Brassicaceae) is a green leafy vegetable of Central Asian origin. It is in the same family as broccoli, but is not a type of broccoli as the name implies and is in fact more closely related to the turnip. Indeed, the name broccoli rabe has its roots in the Italian phrase “broccoletti di rape” meaning “little stalks of turnip.” Instead of a large head filled with florets like broccoli, broccoli rabe has small flowery stalks surrounded by green spiky leaves. It grows well in cool weather and is one of the first spring vegetables available after a long winter.
VARIETIES:
“Sessantina Grossa” grows to over a foot tall, is available early in the season, and has large buds and tender shoots. “Quarantina,” from Italy, is a smaller rabe that is available in the fall.
USING BROCCOLI RABE:
Wash broccoli rabe under cool running water to thoroughly remove traces of sandy soil. Trim either the ends of the stems or the entire stem to the leaves before cooking. The stems are suitable for eating if desired and do not need to be peeled. Broccoli rabe is bitter and nutty and can be boiled or blanched and then steamed or sautéed with a small pat of butter or olive oil. It is a good addition to blander foods like tofu and pasta.
NUTRITIONAL INFORMATION:
One cup of raw chopped broccoli rabe has only nine calories, yet supplies 112% of the daily requirement for vitamin K. It is also an excellent source of beta-carotene, a good source of vitamin C, and contains folate and manganese.
STORAGE:
General: Broccoli rabe is best when used as soon after harvest as possible. It can also be kept sealed in plastic in the refrigerator for up to five days before use. Wrap lightly in a damp paper towel, then enclose in a perforated plastic bag.
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