Roasted Broccoli Rabe
Try this simple recipe for getting your greens in! This Roasted broccoli rabe is an easy side dish that goes well with anything and adds a unique flavor to the dinner table.
Roasting the luscious green vegetable crisps the ends and enhances their natural bitter flavor. Roasting vegetables is probably one of the simplest ways to cook them, so I do it 3-4 times a week. I love broccoli, but I make this Roasted Broccoli Rabe for a unique twist when I want to try something different.
If you’ve never had roasted broccoli rabe, you are missing out on some intense and delicious flavor! Roasted broccoli rabe has an entirely different taste and texture than sautéed broccoli rabe. Its bitterness is mellowed out a little. Stems become tender and chewy. However, the leaves are everything to me. It’s very delicious and healthy too.
Scroll down to the bottom of the post for the detailed recipe, including cooking instructions and an ingredient list. However, if you’re unfamiliar with broccoli rabe, be sure to read the blurb.
What is Broccoli Rabe?
Rapini or broccoli rabe is a cruciferous vegetable that is edible from the leaves, buds, and stems. Large, darker green leaves adorn the top of the long slender stalk, with tiny round buds, resembling broccoli florets. While it resembles broccoli or broccolini in appearance, it is botanically similar to turnips and tastes like turnip or mustard greens.
Rapini is frequently used in Mediterranean cuisine. In addition, it is a popular ingredient in Italian-American kitchens in the United States.
Broccoli Rabe Nutritional Value
It’s no surprise that broccoli rabe is full of nutrients because it’s a green leafy vegetable. A wide range of vitamins and minerals can be found in broccoli rabe, such as vitamin K, A, E, and C. It contains more than half of the daily required amount of vitamins C and A.
In broccoli rabe, you’ll find minerals including calcium and iron as well as magnesium and phosphoric acid. It is also a good source of folate, and it is also rich in proteins than most other veggies.
Broccoli Rabe Health Benefits
Nutrient-rich Broccoli rabe provides various health benefits.
Reduces Disease Risk
Broccoli rabe contains a high concentration of fiber, vitamins, and minerals, as well as antioxidants and phytochemicals that have been shown to help lower cholesterol, reduce the risk of heart diseases, and may help lower the risk of cancer. In addition, broccoli rabe’s carotenoids may act as antioxidants, slow down the damage caused by free radicals before they can cause harm.
Reduces Neural Tube Defect Risk
Human studies have indicated that folic acid and folate can help prevent neural tube malformations, brain and spine birth disorders. Folate in broccoli rabe can prevent neural tube abnormalities in developing babies by protecting cells from damage. Folate is present in broccoli rabe at 8% of the daily required amount (cup).
Good for Skin Health
Green vegetables such as broccoli rabe contain phytochemicals and antioxidants that can help protect your skin from UV damage by neutralizing free radicals in your body and slowing the deterioration of vital skin components such as collagen and elastin. So, goodbye to toxins, hello to glowing skin!
May Boost Cognitive Function
Vitamin K is abundant in broccoli rabe. About 75% of the total of the daily required vitamin K consumption can be found in one cup of broccoli rabe. There is a link between optimal vitamin k status and improved cognitive performance in healthy older persons, according to the results of a study that included 320 women and men aged 70 to 85. In addition, eating vitamin K-rich foods has been linked to better heart and bone health.
May Help Lose Weight
Broccoli rabe has fewer calories, fat, and carbohydrates than other types of broccoli. It’s also vegan, gluten-free, and even keto-friendly. People who desire to reduce weight healthily should use broccoli rabe to achieve their goals.
How to Make Roasted Broccoli Rabe?
As I have mentioned above that this recipe is simple and easy. You need the following few ingredients and instructions to follow. And, it’s ready.
Ingredients
- 1 pound broccoli rabe
- 1 tablespoon olive oil
- ½ teaspoon garlic powder
- ¼ teaspoon salt
Instructions
- Preheat oven to 400 degrees F.
- Line baking sheet with parchment paper and lightly spray. Set aside.
- Trim broccoli rabe, cut off ends. Wash and drain using a colander. Pat dry with a clean towel and place in a large bowl.
- Toss the broccoli rabe with olive oil, garlic powder, and salt.
- Place them in a single layer and bake for 10 minutes.
- Turn over the broccoli rabe and bake for another 10 minutes or until the edges are crisp. Serve immediately.
Recipe Notes
- You may be wondering whether you can roast the broccoli rabe stalks after cutting in bite-size chunks rather than the whole stalks. You certainly can; because once the Rapini has been roasted, the fibrous stems become more difficult to cut. However, by pre-chopping it, you can simply pop the pieces into your mouth when they arrive on your plate.
- Avoid overcrowding the baking sheet; otherwise, everything will steam instead of roast.
- If you find that the taste is a little boring for you, you can spice it up with a little cayenne pepper.
- If you have any leftovers, they’ll keep in the refrigerator for a few days. Then, to restore some crispiness, reheat in an air fryer or oven.
- .This is an excellent accompaniment to any main course. I frequently serve it with pasta.
- This recipe can be made with regular broccoli as well. Cut the head into bite-size pieces and increase the cooking time by 5 to 10 minutes.
Try this recipe for Roasted Broccoli Rabe, and don’t forget to leave your feedback in the comments section!
Other Roasted Vegetables
- Roasted Beets With Chimichurri Sauce
- Broccolini
- Oven Roasted Zucchini And Squash
- Asparagus And Potatoes Roasted
- Roasted White Sweet Potatoes
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Roasted Broccoli Rabe
Ingredients
- 1 pound broccoli rabe
- 1 tablespoon avocado or olive oil
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
Instructions
- Preheat oven to 400 degrees F.
- Line baking sheet with parchment paper and lightly spray. Set aside.
- Trim broccoli rabe, cut off ends. Wash and drain using a colander. Pat dry with a clean towel and place in a large bowl.
- Toss the broccoli rabe with olive oil, garlic powder, and salt.
- Place them in a single layer and bake for 10 minutes.
- Turn over the broccoli rabe and bake for another 10 minutes or until the edges are crisp. Serve immediately.
Roasted broccoli is one of my faves, but haven’t tried roasting broccoli rabe. Will try it next time.
Broccoli rabe is new to me, but looks to make a delicious dish.
I was amazed that broccoli has so many health benefits. I must try some of this. Because it does have my curiosity up.
I have never tried roasted broccoli rabe, which is surprising since I love broccoli! I will have to try this!
I’m a big broccoli fan and this sounds great. I’m not used to seeing so many leafy parts. YUM!!!!!!
Broccoli is my favorite vegetable! I am sure I will love this vegetable dish too!
I’ve never heard of broccoli rabe before today. I’m not sure if I will like it but I’ll have to give it a try.
This looks absolutely delicious and healthy! I would really love to try this out!