per 100 grams
Carbohydrates 2.9 g
2.9%
Proteins 3.2 g
3.2%
Fats 0.5 g
0.5%
Water 92.6 g
92.6%
Sugar 0.4 grams
Fiber 2.7 grams
Trans Fats 0 ug
Ash 0.9 grams

Rapini

22 Calories per 100g

What is Rapini?

Rapini is a leafy green vegetable with a strong, nutty flavor and a slightly bitter taste. It is also known by its many other names, including broccoli raab, broccoli rabe, rapa, raab, and cavolo, to name a few. It is most commonly referred to as rapini in North America, however.

Rapini is an incredibly versatile vegetable enjoyed in many cultures. It originated in Italy and is used in both raw and cooked preparations. When cooked, its bitter flavor mellows and it develops a sweet, nutty flavor. This vegetable is gaining popularity among chefs for its unique flavor and texture.

Highly Nutritious Vegetable

Rapini is a highly nutritious vegetable. It contains Vitamins A and C, calcium, iron, and dietary fiber. It’s also a good source of antioxidants, including polyphenols and flavonoids. These compounds help to promote health and well-being since they reduce cell damage caused by free radicals.

Rapini is also a great source of Omega-3 and Omega-6 fatty acids, which are necessary for the body’s optimal functioning. It is a low-calorie food and can be eaten as part of a healthy diet due to its many nutritious components.

Health Benefits of Rapini

Rapini is a great source of dietary fiber which helps digestion and can regulate cholesterol levels. Eating a diet rich in dietary fiber can also be beneficial when it comes to weight control and blood sugar regulation.

It’s also rich in polyphenols and flavanoids, which can help reduce oxidative stress, protect against cardiovascular diseases, and reduce inflammation.

The antioxidants present in rapini have also been found to have anti-cancer properties. Research suggests that the polyphenols in rapini can help in preventing and treating tumors, as well as protecting healthy cells from cancer-causing chemicals.

Studies have also found that consuming rapini can help reduce the risk of type 2 diabetes. This is due to its polyphenols, which can reduce insulin sensitivity and help maintain it throughout the day.

Eating rapini may also reduce the risk of eye-related problems such as cataracts, night blindness, and age-related macular degeneration. This is thanks to its plentiful Vitamin A content, which can help protect the eyes from damaging ultraviolet rays.

Cooking with Rapini

Although rapini can be eaten raw, it is most commonly prepared as part of a cooked dish due to its bitter flavour. Rapini can be steamed, boiled, sautéed, or stir-fried. It’s also very versatile and can be incorporated into pasta dishes, soups, stews, salads, or other side dishes.

When prepping rapini, one should remove and discard any tough stalks and bruised leaves. Then, it should be washed thoroughly and the leaves should be cut into smaller pieces before cooking.

One of the simplest and most delicious ways to enjoy rapini is to sauté it with olive oil and garlic. The rapini will become tender and nutty and the garlic adds great flavor. Additionally, rapini can be added to pasta dishes, such as orecchiette with rapini and anchovies, or to soups, stews, and casseroles.

Conclusion

Rapini is a versatile, highly nutritious green vegetable with many health benefits. It is often referred to as broccoli raab, broccoli rabe, rapa, raab, and cavolo, and is most commonly referred to as rapini in North America. It has a strong, nutty flavor and a slightly bitter taste, which mellows and sweetens when cooked. It contains numerous vitamins and minerals, as well as dietary fiber, antioxidants, and Omega-3 and Omega-6 fatty acids. Rapini has been found to reduce oxidative stress, protect against cardiovascular diseases, reduce inflammation, and help reduce the risk of type 2 diabetes and eye-related problems. Rapini can be eaten raw or cooked, and can be incorporated into a variety of dishes, from pasta dishes to casseroles, soups and stews.