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5 from 11 votes

Broccoli Rabe with White Beans

Course: main course
Cuisine: Italian
Keyword: corn-free, gluten-free, grain-free, nut-fee, plant based, soy-free, vegan, wheat-free, yeast-free
Servings: 2 servings
Calories: 308kcal
Author: Judy DeLorenzo

Equipment

  • Large skillet with lid

Ingredients

  • 1 pound broccoli rabe, picked when young and tender
  • 2 Tablespoons olive oil
  • 4 garlic cloves, diced or sliced
  • 1/8 teaspoon freshly ground black pepper
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon Himalayan sea salt
  • 15-ounce can cannellini beans, do not drain the juice

Instructions

  • Put the broccoli rabe into a large bowl or pot of cold water and swish around. Let it soak undisturbed for 5 to 10 minutes to give any released dirt a chance to sink to the bottom (a colander can be used as a weight to keep the broccoli rabe submerged). Lift the broccoli rabe from the water, place it in a colander, and rinse one more time, then drain.
  • If necessary, trim the end of the stems and remove any discolored leaves.
  • Heat the oil in a large skillet over medium-high heat with a bit of garlic.
  • When the garlic begins to gently sizzle add the remaining garlic, peppers, and salt. Cook, stirring often, for a few minutes until the garlic softens.
  • Stir in the cannellini beans with juice and just bring to a simmer.
  • Add the broccoli rabe and cover the pan. Cook for two minutes, then toss the broccoli rabe using two wooden spoons or a pair of tongs. Recover the pan and let it cook for another minute or two. Taste to be sure the stems are cooked tender; adjust the seasonings if desired.

Notes

 

If you are worried about flatulence

  • Drain the juice from the cannellini beans
  • When you add the beans to the skillet, also add 1/4 cup of vegetable broth.

 

If you are NOT using fresh-picked young and tender broccoli rabe

You may want to add the following steps to ensure the rabe comes out tender and not bitter:
  • Peel the tougher stems.
  • Chop the stems in halves or thirds; keep the leaves and buds intact.
  • Blanche the prepared broccoli rabe for two minutes then plunge into ice water.
  • Now the broccoli rabe is ready to be used in the main recipe.

Nutrition

Calories: 308kcal | Carbohydrates: 27g | Protein: 18g | Fat: 15g | Saturated Fat: 2g | Sodium: 382mg | Potassium: 1465mg | Fiber: 13g | Sugar: 2g | Vitamin A: 6021IU | Vitamin C: 48mg | Calcium: 416mg | Iron: 12mg