Pan-Stewed Broccoli Rabe Grandma Lina’s Recipe Revealed! Pan-stewed broccoli rabe belongs to the category of humble side dishes, but it’s incredibly rich in history and flavor, of rural origin.

They are simply seasoned in the pan with a few common ingredients (often garlic, olive oil, and chili pepper) that manage to give the dish a unique and unmistakable taste.

This preparation particularly comes from Apulian cuisine (where it’s often used to dress the famous orecchiette) and Campanian cuisine (where they are called friarielli), but it’s now widely loved and made throughout Italy.

The Stewed Broccoli Rabe are extraordinarily versatile. They are not just a simple side dish, but can easily become the true stars of your meal:
With the addition of sausage, they transform into a rich version that becomes a satisfying second course with a rustic and intense flavor.
Enjoy the broccoli rabe hot or warm alongside any meat main course, from skewers to grilled pork.
They are the ideal ingredient to combine with pasta, from the classic Orecchiette with Broccoli Rabe to more creative reinterpretations.
Their beauty is that they are delicious in every way: hot, warm, or at room temperature

Difficulty: Very Easy
Cost: Very Economical
Preparation time: 15 Minutes
Portions: 4 People
Cooking methods: Stovetop
Cuisine: Italian
Seasonality: Fall, Winter, and Spring

127.72 Kcal

calories per serving

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Energy 127.72 (Kcal)
Carbohydrates 5.73 (g) of which sugars 0.02 (g)
Proteins 1.42 (g)
Fat 11.50 (g) of which saturated 1.64 (g)of which unsaturated 0.00 (g)
Fibers 2.76 (g)
Sodium 783.19 (mg)

Indicative values for a portion of 160 g processed in an automated way starting from the nutritional information available on the CREA^* and FoodData Central^** databases. It is not food and / or nutritional advice.

^* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ^** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov

Ingredients

Pan-Stewed Broccoli Rabe

2.2 lbs broccoli rabe (Choose the most tender leaves and buds.)
to taste extra virgin olive oil
2 cloves garlic (Whole (in their skins) or sliced according to taste.)
to taste chili pepper (Adjust the quantity based on the desired level of spiciness.)
to taste salt
1/4 cup water (To prevent sticking.)

Tools

Steps

Pan-Stewed Broccoli Rabe

Thoroughly clean the broccoli rabe, removing the tougher and fibrous parts of the stalks.
Take only the most tender and green leaves and buds.
Wash the broccoli rabe thoroughly under cold running water to remove any soil residues.
There’s no need to blanch them first, but let them drain well.
In a large high-sided pan (or pot), pour the EVO oil. Heat over medium heat.
Add the garlic cloves (crushed or in their skins) and the chili pepper (whole or in pieces).
Let them fry for about 2 minutes, until the garlic is golden.
If using garlic in its skin, you can remove it at this stage.
Add the broccoli rabe to the pan. Considering their volume, at first, they will seem like too much, but they will drastically reduce during cooking.

Add a pinch of fine salt and stir briefly to season.

Cover the pan with a lid.
This step is crucial: the heat and steam will quickly wilt the vegetables, releasing their natural water.
Cook over low heat for about 25/30 minutes. Stir occasionally.
Check that the bottom doesn’t dry out too much. If necessary, add 1/4 cup of hot water. Cooking is complete when the leaves are tender, and the natural water has almost entirely evaporated, leaving a thick sauce.
Serve the Stewed Broccoli Rabe piping hot, perhaps accompanied by toasted or rustic bread, perfect for soaking up the cooking juices!
Enjoy your meal.

Notes and Curiosities

They are rich in health benefits.

Among their greatest health benefits is their purifying and detoxifying effect.

They are precious allies in eliminating waste and toxins from our bodies, thanks to their composition being rich in water.

Moreover, they are a source of important and powerful antioxidants and help in the fight against free radicals.

They are also anti-anemic, useful against anemia due to their iron and vitamin C content.

In short, a food not to be underestimated.

How to make garlic bruschetta.

Ideal Method (grill/pan): Heat a cast iron griddle or grill on the stove. Toast the slices of bread on both sides until they are well browned and crispy on the outside but still soft inside.
Alternative Method (oven): Arrange the slices on a baking sheet and bake at 392°F, flipping them halfway through cooking.
Rub the Garlic:
Once removed from the heat or oven, while the slices are still warm, take the peeled garlic clove.
Vigorously rub the surface of the bread (only one side of the bruschetta) with the garlic. The heat of the bread will soften it and release the aroma, leaving a light fragrant “cream”.
Season and Serve:
Generously drizzle each bruschetta with a generous splash of Extra Virgin Olive Oil raw.
Adjust with a pinch of salt and, if you like, a grind of pepper.
Serve the bruschetta immediately while they are still warm and fragrant.

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