Broccoli rabe, pronounced “rob,” belongs to the cruciferous family of vegetables. Broccoli rabe is also known as rapini.
While the buds of broccoli rabe resemble broccoli to some extent, it does not form a large head. Despite the similarity, broccoli rabe is not the same as broccoli and is actually more closely related to turnips than broccoli.
Broccoli rabe is eaten throughout the world but is especially popular in Italian cuisine. It has a bitter flavor and pairs well with strong flavors, like sausage and garlic.
You can eat the entire broccoli rabe plant. Nothing has to go to waste! This green offers not only a unique and delicious flavor but also an opportunity to teach your family the value of using an entire plant rather than wasting parts of it.
Broccoli rabe is easy to cook. While there are various cooking methods, you should always blanch it first. This decreases the bitterness, preventing it from overpowering the rest of the dish.
Broccoli rabe also has many health benefits. It has a high water volume, which is great if you struggle to drink enough water throughout the day.
Broccoli rabe is high in vitamins, including A, C, and K. Just a single cup of the vegetable will meet your daily guideline amount of vitamin K.
Broccoli rabe is high in fiber, keeping you full for longer and keeping your digestive system healthy. Rapini also contains antioxidants that help fight cancer and improve skin health.
Despite these pros, broccoli rabe is relatively expensive. Additionally, it is not always easy to find in local supermarkets. Here are some substitutes for broccoli rabe:
Broccoli Rabe Substitutes
1. Escarole
Escarole, or broad-leaved endive, is a green that belongs to the chicory family and resembles lettuce. It makes an excellent substitute for broccoli rabe since its leaves are also bitter.
Escarole can be eaten raw or cooked. The outer leaves are usually cooked since they are very bitter. The inner leaves are often used for salad.
Like broccoli rabe, escarole is rich in vitamins, including A and C. Escarole is also high in fiber, containing some minerals.
Dandelion greens are another excellent alternative to broccoli rabe. Much like broccoli rabe, you can eat the entire dandelion greens plant. Dandelion greens have an earthy, bitter flavor.
Dandelion greens can also be eaten either raw or cooked. Dandelion greens are very healthy. They are rich in antioxidants and help reduce both inflammation and blood pressure.
Dandelion greens also keep the blood glucose level in a healthy range and promote both healthy bones and skin.
3. Arugula
A low-key substitute is this green vegetable. Arugula, or rocket, is famous for its peppery, tart, bitter flavor. It is a great addition to a salad.
Arugula is high in important nutrients, including calcium, potassium, folate, vitamin C, vitamin K, and vitamin A.
Arugula keeps you hydrated, keeps your bones strong, fights cancer, and aids in weight loss. It is also a good source of fiber.
These belong to the cruciferous family like rapini. Mustard greens are generally described as being quite peppery, much like arugula.
Mustard greens are incredibly versatile and can be used both raw or cooked. They have similar health benefits to broccoli rabe, making them an excellent substitute for health benefits and flavor composition.
Chinese broccoli is closely related to thick-stemmed broccoli. It makes a good substitute for broccoli rabe, as it also has a slightly bitter flavor.
Chinese broccoli has its own unique health benefits, as it is a rich source of beta carotene and vitamin E. Much like Rapini, Chinese broccoli is high in fiber.
Collard greens are a member of the cabbage family. They have a tough stem that is usually removed and disposed of. Collard greens also have a bitter flavor, much like rapini.
They help keep cholesterol levels in check. They also contain magnesium, which helps combat depression.
Conclusion
Green leafy vegetables are not considered the cornerstone of a healthy meal for nothing. They contain high levels of nutrients, many of which cannot be found in other food groups. Leafy greens should form a part of your daily diet.
Broccoli rabe is a leafy green that is both incredibly healthy and delicious. Since you might not always be able to find broccoli rabe in your supermarket, we have put together a list of substitutes for you.
Escarole, dandelion green, arugula, mustard greens, Chinese broccoli, and collard greens all have a similar flavor profile to broccoli rabe. This is a bitter, peppery flavor. Similarly, all the substitutes have a wide range of health benefits.
We suggest alternating between these different kinds of leafy green to treat yourself to both a range of textures and nutrients. Let us know which broccoli rabe substitute is your favorite in the comments below.