Spaghetti with broccoli rabe is a seasonal first course of traditional southern Italian cuisine, simple yet with extraordinary flavor.
Today we prepare light spaghetti with broccoli rabe, garlic, oil, and chili pepper, tasty but digestible and light thanks to a series of precautions that also make them low glycemic impact: al dente pasta and raw olive oil.
A sort of spaghetti with garlic, oil, and chili pepper flavored with the rustic and slightly bitter touch of broccoli rabe.
Broccoli rabe is a typical vegetable of southern Italy, particularly appreciated in Puglia, Campania, and Sicily – family Brassicaceae, the same as broccoli and cabbage.
Harvesting generally takes place between October and April when the flower buds are tender and crunchy.
Broccoli rabe has a characteristic, intense, and slightly bitter flavor.
You can replicate with another slightly bitter vegetable typical of your territory.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 2People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 160 g spaghetti
- 1 bunch broccoli rabe
- as needed water
- 1 pinch salt
- 1 pinch baking soda
- 2 dried red chili peppers (whole)
- 4 stalks parsley
- 2 g garlic, oil, and chili pepper seasoning
- 1 drizzle extra virgin olive oil (raw)
- 1 pinch mixed peppercorns (with grinder)
Suggested Tools
- Pan non-stick
Preparation
Remove the damaged outer leaves and the hard, fibrous lower part of the stem.
Leave them whole.
Wash them thoroughly and drain.
Bring salted water to a boil in a pot.
Add the broccoli rabe and a pinch of baking soda to keep them bright green and blanch for 5 minutes.
Using a slotted spoon, remove the broccoli rabe and transfer them to a plate.
Wait until they are warm or cold then chop: a small portion into coarse pieces and the rest finely chopped with a knife.Save the cooking water from the broccoli rabe for cooking the pasta.
In a pan heat a couple of whole dried red chili peppers and some parsley stalks plus the garlic, oil, and chili pepper seasoning and turn off the heat.
Heat briefly until the ingredients release all their aromas and flavors.Remove the red chili peppers and parsley stalks from the pan.
With the heat off, add the broccoli rabe and some water released by the broccoli rabe on the plate then pour a splash of olive oil over the ingredients and mix.
Cook the pasta in the cooking water from the broccoli rabe if you saved it – remember, al dente – , rinse it under running water and drain.
Meanwhile, gently heat the garlic, oil, and chili pepper with broccoli rabe sauce – the oil should not fry.
Add the pasta to the pan with the sauce and mix.Plate.
Grind some more pepper.Your light spaghetti with broccoli rabe, garlic, oil, and chili pepper are ready.
Enjoy your meal!
Storage, Tips, and Variations
Use whole grain pasta to increase fiber content.
Alternatively, you can use short pasta shapes like penne or fusilli.
Or make the classic orecchiette with broccoli rabe.
FAQ
Can I use fresh garlic?
Yes, but fresh garlic heated dry without oil risks burning.
This method works better with the seasoning mix.
