BROCCOLI RABE
Broccoli rabe has a peppery flavour, with slightly bitter undertones. It’s popular in Italian cooking, and is good in rich pasta dishes, or sautéed and used as an accompaniment to strong-flavoured savoury dishes. It has dark green leaves with thin green stalks and small flowers that resemble broccoli florets. All of the plant can be eaten, although thicker stalks should be discarded. Broccoli rabe is available all year round.
To Buy
Look for full-green coloured broccoli rabe, with not too many flowers. Leaves should look crisp and fresh.
To Store
Store broccoli rabe in a plastic bag in the crisper section of your fridge for 3 to 4 days.
To Prepare
Separate leaves and stalks, discarding the thicker stalks, then steam or boil.
Quick ideas with BROCCOLI RABE
- For a fresh side dish, boil sliced broccoli rabe until just tender then remove and drain. Saute in olive oil, crushed garlic and finely diced red chilli until well combined. Serve with chicken
- For a fresh side dish, cook diced bacon until crisp. Set aside. Cook broccoli rabe until tender. Set aside. Cook crushed garlic and red chilli in olive oil until aromatic then add breadcrumbs and cook until golden. Stir through broccoli rabe and bacon then serve with fish.
Nutritional Information:
Broccoli rabe is a source of vitamin C. Among other benefits, this vitamin helps with wound healing, as well as helping to maintain a healthy immune system. Broccoli rabe also has useful amounts of calcium and iron. Our bones require calcium throughout life and iron is needed for making red blood cells
| Quantity per serve (90mg) | Quantity per 100g | |
|---|---|---|
| Energy | 80kJ | 90kJ |
| Protein | 2.9g | 3.2g |
| Fat, total | 0.4g | 0.5g |
| -saturated | 0.0g | 0.0g |
| Carbohydrate | 2.6g | 2.9g |
| -sugars | 2.6g | 2.9g |
| Dietary fibre, total | 2.1g | 2.7g |
| Sodium | 30mg | 33mg |
| Vitamin C | 19mg | 21mg |
| Folate | 75mcg | 83mcg |
| Calcium | 100mg | 110mg |
| Iron | 1.9mg | 2.1mg |
| Potassium | 175mg | 195mg |
QUANTITIES STATED ABOVE ARE AVERAGES ONLY
PLEASE NOTE
This information may vary due to seasonal influences and varietal differences. This fact sheet is not a substitute for specific dietary advice.
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