Sautéed Garlic Broccoli Rabe

Sauteed Broccoli Rabe
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Sautéed garlic broccoli rabe is an easy recipe that packs a nutritional punch with tantalizing bittersweet deliciousness. Broccoli rabe has a crunchy texture that pairs well against buttery or creamy legumes. The garlic, lemon, and pepper flakes used in the recipe give a subtle tangy piquant flavor that complements the broccoli rabe.

Broccoli rabe is one of the vegetables I learned about after becoming vegan. I absolutely adore it. It is now a vegetable I include quite often in my dinners.

Broccoli Rabe

Broccoli rabe (also called raab or rapini) is a dark leafy green cruciferous vegetable that is a staple in Italian cuisine. Although the flower of broccoli rape slightly resembles broccoli or broccolini, they are very distant cousins in the Brassica family. In fact, broccoli rabe is actually a closer relative to turnips. It is known for having a distinctive nutty, bitter taste. I really like this taste, because it reminds me of the Nigerian bitter leaf soup I enjoyed so much as a child. 

How to choose: Look for bunches that have firmer, thinner stems, along with crisp, green leaves, and tightly packed, dark green florets with no trace of yellow. 

Storing: Place in a plastic bag, and chill in the vegetable drawer of your fridge for up to 7 days.

Sauteed Broccoli Rabe and vegetable Chickpea Stew

Nutrition Facts and Benefits of Broccoli Rabe 

Broccoli Rabe is a low caloric nutritional powerhouse. ‘You name it, it got it.’ 1 bunch, cooked (437g) has of only 109 calories. It contains more than 100% of your daily vitamin A, vitamin C, and vitamin K. Moreover, it supplies an ample amount of protein (16.7g), fiber (12.2g), calcium (516mg), iron (5.5mg), potassium (1499mg) and folate (310mcg) (1). Also, it is rich in phytochemicals which give protection against cancer (2). Here’s an article about the benefits of the vegan diet.

Instructions

  • Rinse the broccoli rabe and cut off any tough stems usually about 1 inch
  • Bring a large pot of water to boil over high heat. Add salt and broccoli rabe and boil for 1-2 minutes
  • Using a thong, remove the broccoli rabe and place in a large bowl of ice water to stop the cooking. Then transfer to a colander to drain
  • Heat olive oil in a saucepan over medium heat. Add minced garlic and cook for about 2 minutes. Add broccoli rabe, cook, tossing occasionally, for about 5 minutes. Season with salt and pepper flake. Sprinkle lemon juice and top with nutritional yeast.
  • Serve warm by itself or paired with legume and whole grain of choice.

For this dinner, I paired the sautéed garlic broccoli rabe with zucchini chickpea stew and coconut flavored brown rice.

This sauteed broccoli rabe pairs well with whole grains and legumes like Tomato Chickpea Stew and Jollof Rice

Want more vegetable inspiration? Check out our vibrant coconut ginger carrot soup.

Sauteed Broccoli Rabe and Chickpea Stew

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Sauteed Garlic Broccoli Rabe
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5 from 3 votes

Sautéed Garlic Broccoli Rabe

A versatile palate-pleasing dish that is an excellent way to boost your intake of calcium. Additionally, it provides more than your daily requirement of vitamin A, C, K plus much more.
Course Side Dish
Cuisine Italian
Keyword Easy, Gluten free, Vegetable
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 12 people
Calories 99kcal
Author Nnaja Okorafor, MD

Ingredients

  • 1 bunch broccoli rabe 437g
  • 2 tablespoons olive oil
  • 3 cloves garlic thinly sliced
  • 1/2 teaspoon red pepper flakes
  • juice of 1/2 lemon
  • nutritional yeast optional
  • salt to taste

Instructions

  • Rinse the broccoli rabe and cut off any tough stems usually about 1 inch
  • Bring a large pot of water to boil. Add salt and broccoli rabe and boil for 60 seconds
  • Using a thong, remove the broccoli rabe and place in a large bowl of ice water to stop the cooking. Then transfer to a colander to drain
  • Heat olive oil in a saucepan over medium heat. Add minced garlic and cook for about 2 minutes. Add broccoli rabe, cook, tossing occasionally, for about 5 minutes. Season with salt and pepper flake. Sprinkle lemon juice and top with nutritional yeast.
  • Serve warm by itself or paired with legume and whole grain of choice

Notes

The nutrition fact is an estimate calculated using a calorie counting application.
Nutrition Per Serving (Servings - 4): Calories 99, Total Fat 7.7g, Saturated fat 1g, Cholesterol 0mg, Sodium 85mg, Total Carbohydrate 6g, Dietary Fiber 4g, Total Sugars 2g, Protein 4.7g, Vitamin D 0mcg, Calcium 156mg, Iron 3mg, Potassium 305mg

Did you make this recipe? Tag @theveganri on Instagram and hashtag it #TheVeganri

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Christina
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Christina

5 stars
I made this for for lunch and I really liked it. I started my sauteing, then added a little bit of water

Pat
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Pat

5 stars
Can I saute it without boiling first?

Farah
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Farah

5 stars
Quick easy and delicious

Rose
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Rose

5 stars
This was to quick and easy. I liked how chewy it was. It was my first time trying broccoli rabe

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