You’re not alone if you thought broccoli rabe was closely related to broccoli, according to the University of Illinois, it’s actually more closely related the mustard plant. Its greens have a similar resemblance and taste to mustard or turnip greens with buds that look a bit like broccoli, hence the name. But broccoli rabe is more than just a slightly confusing time at the grocery store. It has great health benefits!
One cup of broccoli rabe, cooked, contains 7 grams of protein, 5 grams of fiber and high amounts of vitamin A (43% of the daily value), vitamin C (70% of the daily value) and folate (30% of the daily value). It also contains moderate amounts of calcium, iron and zinc, according to WebMD. The Lexington Medical Center notes that broccoli rabe can help to strengthen bones due to the levels of iron and zinc. It may also help lower blood sugar and prevent diabetes, decrease risk of heart problems, lower the risk of cancer and help eyes stay healthy.
When cooking, the University of Illinois suggests first blanching the broccoli rabe so that some of the bitterness is taken away and the stalks become softer for easier cooking. Then, the broccoli rabe can be grilled, sauteed or baked. Consider adding other ingredients such as caramelized onions, lemon, parmesan, garlic or sliced almonds to take this side dish to the next level. When purchasing, find firm stalks with a dark green color. The florets should also be closed and be the same dark green color. They will last three to five days in the fridge.
