Spaghetti with broccoli rabe is a seasonal first course from the typical cuisine of southern Italy, simple yet extraordinarily flavorful.
Today we prepare spaghetti with broccoli rabe, garlic, oil, and chili pepper light, tasty yet digestible and light thanks to a series of tips that also make them low glycemic impact: al dente pasta and raw oil.
A sort of spaghetti with garlic, oil, and chili pepper flavoured 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.
The harvest generally takes place between October and April when the inflorescences are tender and crunchy.
Broccoli rabe has a characteristic, intense, and slightly bitter flavor.
You can replicate with other slightly bitter vegetables typical of your area.
- 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 preparation
- 1 drizzle extra virgin olive oil (raw)
- 1 pinch mixed peppercorns (with grinder)
Suggested Tools
- Knife
- Cutting Board
- Skillet non-stick
Preparation
Remove any damaged outer leaves and the tough, fibrous lower part of the stem.
Leave them whole.
Wash them thoroughly and drain.
In a pot, bring salted water to a boil.
Add the broccoli rabe and a pinch of baking soda to keep them bright green and blanch for 5 minutes.
With a skimmer, remove the broccoli rabe and transfer them to a plate.Set aside the broccoli rabe cooking water for the pasta cooking.
Wait until they are lukewarm or cold then cut them: a small portion coarsely and the rest finely chopped with a knife.
In a skillet, heat a couple of whole dried red chili peppers and some parsley stalks plus the garlic, oil, and chili pepper preparation, then turn off the flame.
Briefly heat enough for the ingredients to release all their aromas, fragrances, and flavors.With the flame off, add the broccoli rabe and a bit of water released by the broccoli rabe on the plate then pour a base of extra virgin olive oil over the ingredients and mix.
Remove the red chili peppers and parsley stalks from the skillet.
Cook the pasta al dente in the broccoli rabe cooking water if you have kept it, drain it and rinse briefly under running water.
Meanwhile, slightly heat the garlic, oil, and chili pepper with broccoli rabe sauce – the oil should not fry.
Pour the pasta into the skillet with the sauce and mix.Plate.
Grind a bit more pepper.Your spaghetti with broccoli rabe, garlic, oil, and chili pepper light is ready.
Enjoy your meal!
Pasta with broccoli rabe is a carbohydrate-source vegetarian first course that is easy to balance by adding a protein source and vegetables to compose a balanced meal or single-dish that helps maintain stable blood sugar levels.
Storage, Tips, and Variations
Use whole wheat pasta to increase fiber content.
As an alternative to spaghetti, you can also use short pasta shapes like penne or fusilli.
Or make the classic orecchiette with broccoli rabe.
FAQ (Frequently Asked Questions)
Can I use fresh garlic?
Yes, but fresh garlic heated dry without oil risks burning.
This method works better with the preparation.
