Broccoli Rabe Growing in Popularity with U.S. Consumers

SPRINGFIELD, Mo. – Broccoli Rabe is a common vegetable in southern Italy that is gaining flavorful popularity in the U.S. according to Dr. Pam Duitsman, a nutrition and health education specialist with University of Missouri Extension.

“Studies show this vegetable contains compounds with the potential to protect against cancers of the stomach, lunch, esophagus, colon and breast,” said Duitsman. “It contains high levels of lutein and zeaxanthin, which are carotenoids shown to protective of the retina of the eye, and may slow age-related macular degeneration, and reduce risk of cataracts.”

This vegetable is a member of the brassica genus and is related to cabbage, kale, cauliflower and mustard. Despite the name, it doesn’t look like broccoli. Instead, it has ruffled, bright green leaves – which look similar to turnip greens (and is sometimes called turnip broccoli).

It has a taste that is bitter and nutty. It’s rarely eaten raw. While extremely low in calories, it packs a lot of nutrition, including loads of vitamin A, C, and K, folate, and many health-promoting phytonutrients.

How is Broccoli Rabe prepared? First, wash it thoroughly and remove stems and any discolored and wilted leaves. Every part of the broccoli rabe is edible, though the tough stem bottoms are usually discarded.

Broccoli rabe can be steamed, stir-fried, sautéed, or braised. Sauté with garlic and olive oil for a healthy side-dish. The season for broccoli rabe is late fall to early spring.

For more information on nutrition issues, go online to http://extension.missouri.edu or contact one of the nutrition and health education specialists working in the Ozarks: Christeena Haynes, (417) 345-7551; or Dr. Pam Duitsman, (417) 886-2059.

Information provided by MU Extension Southwest Region News Service.