Broccoli Rabe- Rapini
Broccoli Rabe also known as rapini is a green, leafy cruciferous vegetable that belongs to the same plant family as broccoli but they are slightly bitter.
Broccoli rabe is a rich source of vitamin C, vitamin K, vitamin A, and glucosinolates, as well as iron, folate, calcium, magnesium, potassium, and zinc. There is also a decent amount of dietary fiber and even trace amounts of omega-3 fatty acids.
Nutrition Value of Broccoli Rabe
Amount Per 100 grams
- Calories 22
- Total Fat 0.5 g
- Cholesterol 0 mg
- Sodium 33 mg – 1% RDA
- Potassium 196 mg – 5% RDA
- Total Carbohydrate 2.9 g
- Dietary fiber 2.7 g – 10% RDA
- Sugar 0.4 g
- Protein 3.2 g – 6% RDA
- Vitamin A 52% RDA
- Vitamin C 33% RDA
- Calcium 10% RDA
- Iron 11% RDA
- Vitamin B-6 10% RDA
- Magnesium 5% RDA
Nutrition Health Benefits of Rapini
10 Nutrition Health Benefits of Rapini
1. Reduces Cancer Risk
Rapini contains anti-cancer phytochemicals known as indole-3-carbonyl. The phytochemical is found to counter the adverse effects of free radicals and inhibit subsequent cellular damage. Likewise, a study shows that consuming cruciferous vegetables such as rapini may help reduce the odds of developing certain types of cancer.
2. Heart Health
Rapini contains potent anti-inflammatory constituents such as folate and vitamin C that reduce the levels of homocysteine, a harmful amino acid that damages the arteries and increases the risk of developing coronary heart disease.
3. Aids in Weight Loss
Rapini is low in calories and is packed with nutritious benefits. The fiber in rapini provides a satiety feeling, one feels fuller for longer thereby reducing cravings and prevents overeating thereby helps in weight loss.
4. Regulates Blood Sugar
Soluble fiber dissolves in water to form a gel-like material that lowers blood cholesterol and glucose levels. Combining rapini with a high carbohydrate meal will reduce the insulin response, which in turn will prevent both hyper and hypoglycemia.
5. Strengthens Bones
Rapini’s bone-strengthening properties are the outcome of its vitamin K content. One half-cup serving contains 169 micrograms of vitamin K1, a daily dose enough to keep your bones from thinning. A study of 72,327 nurses found that those consuming 109 mcg of vitamin K1 a day had a lower risk of hip fracture over 10 years.
6. Acts as a Detox
Rapini is one of the many cruciferous vegetables that contain sulfur. Sulfur contains a specific compound called methyl sulfonyl methane (MSM) that assists the detoxification of the liver. Dr. Usha reported the effectiveness of MSM to reduce inflammation in arthritis patients.
7. Foetal Development
Rapini has folate which helps prevent the risk of neural tube defects and severe abnormalities of the brain and spinal cord. Insufficient folate in pregnant women causes adverse effects on brain development on an unborn child. 100 grams of Rapini provides 83 mcg of folate which means 21 percent of daily recommended intake.
8. Collagen Production
Vitamin C acts as an antioxidant that prevents free radicals damage. Vitamin C plays a vital role in collagen production which is a protein that forms tissue and bone in the body and assists the healing process of wounds and cuts. It is involved to regulate immune reactions and metabolism of stress hormones. Insufficient presence of Vitamin C results in fatigue, mood changes, joint and muscle aches, dental conditions, weight loss, dry skin, hair and bruising.
9. Eye Care
Rapini has vitamin A which is essential for healthy growth as well as development, cell recognition, vision, immune function, and reproduction. The people who consume twice dark green leafy vegetables have experienced lower chances of cataracts.
10. Brain Health
Rapini contains manganese which supports the development of brain functions. It assists the healing process of injury. Manganese plays a vital role in glutamine metabolism and DNA polymerase. It protects cells from oxidative stress and also activates enzymes that have a vital function in the metabolism of carbohydrates, amino acids, and cholesterol.
Rapini Recipes
Pasta with Rapini and Garlic
Ingredients
- 1/2 lb whole wheat spaghetti (or favorite pasta
- 1 tablespoon extra virgin olive oil
- 5 cloves fresh garlic, chopped, sliced or crushed
- 1 bunch fresh rapini, cleaned and roughly chopped.
- A teaspoon of crushed red pepper
- Grated Parmigiano or Romano cheese, 1 tablespoon
- Kosher salt to taste
Procedure
- In a large pot, boil spaghetti according to package directions.
- While pasta is cooking, in cast iron (or heavy skillet) pan, heat olive oil on medium and add garlic for about 30 seconds.
- Toss in rapini and cook for about 4-5 minutes, or until slightly tender. If pasta sticks to the pan, add about ¼ cup of pasta liquid and continue to toss. You can also use wine.
- When pasta is ready, transfer directly from pot to pan with rapini using tongs; toss until combined. Add a little more olive oil if necessary.
- Add kosher salt and crushed red pepper to taste.
- Transfer to a serving platter and toss with more Parmigiano cheese.
- Serve immediately!
Broccoli Rabe Pizza
Ingredients
- 1 pound (454 grams) store-bought or homemade pizza dough, preferably whole wheat, at room temperature
- 2 tablespoons extra-virgin olive oil
- 1 large clove garlic, minced
- 1/4 teaspoon crushed red pepper flakes
- 3/4 pound (375 grams) broccoli rabe (about 1 bunch), thick stems removed
- Flour, for dusting
- Cornmeal, for dusting
- 8 ounces (250 grams) part-skim mozzarella cheese, coarsely grated (it will be soft and tricky to grate but that’s okay)
- 1/4 cup (2 ounces or 60 grams) pitted Niçoise olives
Instructions
- Preheat the oven to 550°F (290°C) or whatever its highest temperature and let it go for at least 45 minutes.
- Shape the dough into a ball, cover with a clean kitchen towel, and let rest for 30 minutes.
- In a small bowl, combine the oil, garlic, red pepper flakes, and salt and let it meld for 30 minutes to let the flavors harmonize.
- Bring a large pot 3/4 full of salted water to a boil over high heat. Add the broccoli rabe and cook until tender, 2 to 3 minutes. Drain under cold running water. Gently squeeze as much water as you possibly can from the broccoli rabe and then roughly chop it into bite-size pieces.
- Lightly flour a work surface. Roll out the dough into around 13 to 14 inches (33 to 35 centimeters) in diameter. Generously dust a pizza peel or rimless baking sheet with cornmeal and place the dough round on it. Working quickly, spread the cheese evenly over the dough, leaving a 3/4-inch (2-centimeter) border uncovered. Top evenly with the broccoli rabe and the olives.
- Brush the plain border with some of the seasoned oil and then drizzle with more oil. Immediately slide the pizza from the peel onto the baking stone.
- Bake until the crust is crisp and browned 8 to 10 minutes. Remove from the oven, brush the edge of the crust with any remaining oil, and slice. Serve immediately
Frequently Asked Questions About Rapini
What is Rapini in English?
It is still known as rapini or broccoli rabe
What is Rapini good for?
It is a source of vitamin K and Vitamin A which are necessary for the human body.
Is rapini the same as mustard greens?
They are closely related belonging to one family, Brassica Rapa. However, the mustard is bitter than Rapini.
How do you take the bitterness out of rapini?
Boiling the greens before sauteing will get rid of the bitterness and still makes the stalks tender.
How do you eat rapini?
You can eat all parts of rapini, although the stems take longer to cook than the rest plant.
Is rapini a cruciferous vegetable?
It is the best known cruciferous vegetable. Cruciferous vegetables are vegetables of the family Brassicaceae(also called Cruciferae) with many genera, species, and cultivars.
What is broccoli rabe called in the UK?
The vegetable is known as Rapini or Turnip Tops.
Is rapini good for diabetes?
Yes, it is. The vegetable improves insulin sensitivity.
How do you keep rapini fresh?
Wrapping it in a paper towel and store in a perforated plastic bag in the refrigerator.
How long should you boil rapini?
Two to three minutes or until the leafy vegetables are crisp-tender
Can you eat rapini flowers?
They might be removed or eaten raw by themselves. Additionally, they can be used as a salad or in pesto