Broccoli rabe is a green, cruciferous vegetable also known as rapini, broccoli raab, or broccoli de rape. Broccoli rabe, unlike broccolini, does not belong to the same family as broccoli. It belongs to the Brassica family and is more closely linked to turnips, despite the fact that it is frequently prepared like leafy greens.
Long broccoli stalks with spinach leads and tiny broccoli-like florets at the apex appear on this veggie. The stems, leaves, and florets are all edible, and this vegetable is nutrient-dense, simple to prepare, and loaded with health benefits.
Broccoli rabe has a harsh taste when consumed raw, thus cooking and seasoning it is advised. Broccoli rabe is commonly stir-fried and is said to have originated in Asia. It was later popularised in Italian cooking, where it was combined with pasta, but it also makes a great side dish when you want to add some greens to your meal.
Broccoli Rabe Nutrition Facts
Broccoli rabe’s nutritional value varies depending on whether it’s raw or cooked, as well as the size of the dish. The USDA provides the following nutritional information for 1 cup (40g) of raw, chopped broccoli rabe.
Only 1.14g of carbs and much less sugars are found in one cup of raw, chopped broccoli rabe (0.38g). Fiber accounts for the bulk of the carbohydrates in broccoli rabe, with nearly 1 gramme per serving. A fiber-rich diet has been linked to improved digestion and heart health. 2 Broccoli rabe may be a beneficial source of nutrients to add to low-carb diets due to its low carb content. This will be especially beneficial in controlling diabetes and preventing blood sugar rises.
Broccoli rabe has just minimal quantities of fat and zero milligrammes of cholesterol, making it a poor source of beneficial fats such as omega-3 fatty acids. Larger portions of cooked broccoli rabe, on the other hand, can help you get more of these important fatty acids. The vegetable is good for low-fat and low-cholesterol diets.
This cruciferous vegetable, which contains 1.27 grammes of protein per cup of raw broccoli rabe, should not be your primary source of protein. To make a balanced dinner, stir fried the veggie with lean meats like beef, fish, pig, chicken, or tofu.
Vitamins and Minerals
It’s no surprise that broccoli rabe is high in nutrients because it’s a green leafy vegetable. Vitamin K, vitamin A, vitamin E, and vitamin C are among the vitamins found in broccoli rabe. Calcium, iron, magnesium, phosphorus, and potassium are all minerals found in broccoli rabe. It’s also high in folate, which is necessary for healthy cell development and is especially vital during pregnancy.
May Lower Risk of Neural Tube Defects
Folate and its synthetic counterpart, folic acid, have been proven to prevent neural tube abnormalities, brain, spine, and spinal cord birth defects. At the molecular level, the folate content of broccoli rabe may help prevent neural tube abnormalities. One cup of broccoli rabe has around 8% of the daily required folate consumption. Women who may get pregnant should eat a folate-rich diet and consider supplementing with this vital mineral, according to the CDC.
May Improve Cognitive Function
Broccoli rabe has a high vitamin K content. One cup of broccoli rabe has around 75% of the daily required vitamin K consumption. Appropriate vitamin k level shows a favourable association with cognitive performance in healthy older individuals, according to a 2020 study including 320 men and women aged 70 to 85. 4 Maintaining appropriate vitamin K levels in the body by eating foods high in vitamin K has also been linked to enhanced heart and bone health.
May Reduce Risk of Cancer
One of several Brassica veggies is broccoli rabe. Brassica crops, such as rapini broccoli, have been proven to possess phenolic chemicals that can serve as antioxidants in studies. 6 Consuming antioxidant-rich veggies offers several health advantages, since antioxidants have been linked to a lower risk of cancer and protection against free radicals.
May Promote Weight Loss
Broccoli rabe has a naturally low calorie, fat, and carbohydrate content. It also fits into a number of diets, including vegan, gluten-free, and keto. People with a variety of health objectives, including those who wish to reduce weight in a healthy, long-term approach, can benefit from broccoli rabe.
Broccoli rabe can be cooked or eaten raw. Before eating your veggies, make sure they’re clean. Cons