Warm Broccoli Rabe Salad

Warm Broccoli Rabe Salad

Boiled broccoli rabe with a lemon vinaigrette.

It was the Italian immigrants who introduced broccoli rabe to North America at the beginning of the 20th century. This vegetable, related to broccoli, has scattered clusters of tiny buds with little yellow flowers on its stalks. When it is steamed, broccoli rabe has a pungent, bitter flavour. Hence it is preferable to boil it in a large quantity of water to reduce its bitterness.

4 servings
Preparation 5 min
Cooking 5 min

130 calories per serving 


Ingredients

600 g broccoli rabe    
3 tbsp extra virgin olive oil   45 mL
1 tbsp lemon juice, freshly squeezed   1/2 lemon
1 pinch salt [optional]   0.1 g

Method

  1. Prepare the broccoli rabe: remove any tough portions of the stalks and wash well. Blanch in a pot with plenty of salted water until al dente, about 3 min.
  2. Meanwhile, pour the oil and lemon juice into a salad bowl, then beat, using a fork, until the vinaigrette is emulsified. Drain the broccoli rabe, then transfer it to the bowl. Toss well, then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (130g)

Amount

% DV*

* DV = Daily Value

Calories

130

Fat

11 g

17 %

Saturated 1.5 g
+ Trans 0 g

7 %

Cholesterol

0 mg

Sodium

65 mg

3 %

Carbohydrate

4 g

1 %

Fibre

3 g

13 %

Sugars

1 g

Protein

4 g

Vitamin A

70 %

Vitamin C

70 %

Calcium

10 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Calcium, Fibre, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Vitamin B2, Vitamin B6, Zinc
Good source of :
Manganese, Potassium, Vitamin B1
Excellent source of :
Folacin, Vitamin A, Vitamin C, Vitamin E, Vitamin K
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Vegetables | Side dishes | Artery-healthy | Halal | Heart-healthy | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegan | Vegetarian

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!