Garlic Lemon Broccoli Rabe

GF V DF VG NF SF Mar 22, 2025

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Broccoli, broccoli rabe, and broccolini are all cruciferous vegetables. But don't get them confused; they're all distinct foods. Broccoli rabe, also called rapini, is known for being leafier and significantly more bitter. I found some broccoli rabe on sale the other day and decided I wanted to try it, as I've only ever had it once from a restaurant. Blanching the broccoli rabe is important for reducing the bitterness, as well as preserving it's green color and nutrients, such as Vitamin K, Vitamin C, and Folate

- 1 lb (454 g) Broccoli rabe
- 1 small head (35 g) Garlic, fresh
- 1 tbsp (15 g) Extra virgin olive oil
- 1/2 tsp (0.5 g) Red pepper flakes
- 2 tbsp (30 g) Lemon juice

1. Bring a large pan (14") of heavily salted water to a boil over high heat. Prepare a strainer in the sink

2. Meanwhile, trim part of the stem ends off of the broccoli rabe, and cut into a large dice. Finely chop the garlic, and set aside

3.

4. When boiling, add in the broccoli rabe, and boil for 2 minutes. Remove to a strainer, and rinse with cold water to stop the cooking

5.

6. Using the same pan, heat olive oil over medium heat. Cook the garlic until fragrant and lightly browned, about 2 minutes. Toast the red pepper flakes for about 30 seconds

7.

8. Add in the broccoli rabe, and saute for about 10 minutes with occasional stirring, until tender. Remove from heat, season with salt and pepper to taste, and finish with lemon juice

https://www.poormanprotein.com/recipes/broccoli-rabe

Description

 Broccoli, broccoli rabe, and broccolini are all cruciferous vegetables. But don't get them confused; they're all distinct foods. Broccoli rabe, also called rapini, is known for being leafier and significantly more bitter. I found some broccoli rabe on sale the other day and decided I wanted to try it, as I've only ever had it once from a restaurant. Blanching the broccoli rabe is important for reducing the bitterness, as well as preserving it's green color and nutrients, such as Vitamin K, Vitamin C, and Folate

Time

Prep Time:

10 minutes

Cook Time:

20 minutes

Total Time:

30 minutes

Cost

Total Cost:

Cost per Serving:

$0.42

Ingredients

Serving(s)

1 lb Broccoli rabe
1 small head Garlic, fresh
1 tbsp Extra virgin olive oil
1/2 tsp Red pepper flakes
2 tbsp Lemon juice

Instructions

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1. Bring a large pan (14") of heavily salted water to a boil over high heat. Prepare a strainer in the sink
2. Meanwhile, trim part of the stem ends off of the broccoli rabe, and cut into a large dice. Finely chop the garlic, and set aside

3. When boiling, add in the broccoli rabe, and boil for 2 minutes. Remove to a strainer, and rinse with cold water to stop the cooking

4. Using the same pan, heat olive oil over medium heat. Cook the garlic until fragrant and lightly browned, about 2 minutes. Toast the red pepper flakes for about 30 seconds

5. Add in the broccoli rabe, and saute for about 10 minutes with occasional stirring, until tender. Remove from heat, season with salt and pepper to taste, and finish with lemon juice

Nutrition Facts

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Servings: 4

Calories: 73

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Total Fat: 4.4g (6 %)
 Saturated Fat: 0.6g (3 %)
 Polyunsaturated Fat: 0.7g
 Monounsaturated Fat: 2.8g
Cholesterol: 0mg (0 %)
Sodium: 39mg (2 %)
Total Carbohydrate: 6.6g (2 %)
 Fiber: 3.3g (12 %)
 Net Carbs: 3.3g
 Total Sugar: 0.7g
Protein: 4.2g (8 %)

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Vitamin B12: 0.0mcg (0 %)
Vitamin D: 0.0mcg (0 %)
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Calcium: 139mg (11 %)
Iron: 2.59mg (14 %)
Magnesium: 28mg (7 %)
Potassium: 265mg (6 %)

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Glycemic Index

:

30.8

Glycemic Load

:

1.9

Sources of Inspiration

https://www.loveandlemons.com/broccoli-rabe-recipe/#wprm-recipe-container-53745

https://www.thekitchn.com/broccoli-rabe-23105240#post-recipe-230120001

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