Broccoli Rabe - 250g
Broccoli rabe — also known as broccoli rapini or raab, broccoletti, spring raab, and Ruvo kale — is a leafy green vegetable that belongs to the Brassica genus, along with broccoli, cabbage, turnips, arugula, and kale, among others.
It is known for its bitter taste, and is particularly associated with Mediterranean cuisine.
Brassica vegetables are also known as cruciferous vegetables. These nutritional powerhouses have numerous health benefits.
Broccoli rabe has a nutty and slightly bitter taste similar to broccoli. It also has long, broccoli-like florets surrounded by kale-like leaves.
A 1-cup (170-gram) serving of boiled broccoli rabe provides:
Carbs: 5 grams
Fiber: 4.8 grams
Protein: 7 grams
Fat: 1 gram
Vitamin C: 70% of the Daily Value (DV)
Folate: 30% of the DV
Vitamin A: 43% of the DV
Iron: 12% of the DV
Calcium: 15% of the DV
Zinc: 8% of the DV
Broccoli rabe is a rich source of vitamins A, C, and folate. These have many uses in the body, including vision health, immune support, and the prevention of birth abnormalities, respectively.
It is also a good source of magnesium, which is required for energy production, and it contains a good amount of potassium, which helps regulate blood pressure.
In addition, it’s low in calories but packs a high amount of fiber and plant-based protein.
Broccoli rabe is particularly rich in sulfur-containing compounds called glucosinolates, just like other cruciferous vegetables.
Glucosinolates are arguably the most important compounds in broccoli rabe. They’re responsible for the vegetable’s characteristic taste, and they’re behind most of its health benefits.