Walking through the backyard the other day I suddenly realized the broccoli raab (rob) my daughter planted a few weeks ago is starting to go to seed/flower. I looked back in the blog to see what day I told my dear readers the seeds were going in the ground, and apparently I forgot to mention it – faux pas on my part. After the fact, I will point out that, having pulled the dried-up cucumber and melon plants out of the raised beds, I bought seeds for vegetables that like colder weather – spinach, mustard greens, and broccoli raab – and thought I’d give them a shot.
I think they were planted mid-September. The woodchucks ate the spinach and mustard greens not long after they started looking like beautiful little plants, but for some reason they left the broccoli raab to flourish.
Broccoli raab is a very leafy green plant that grows a few tiny florets that look like baby broccoli. You eat all of the leaves, narrow stems, and little florets. If there aren’t any baby broccoli-like pieces in your raab, it doesn’t matter because it’s perfectly fine to just use the leaves. I’m pointing to one of the tiny broccoli-looking parts, and behind that is the pile of leaves and narrow stems that I will chop. I didn’t cut the plants back to the ground, just snipped off the bushiest leaves and left the rest to keep producing, then removed any thick stems before chopping.
Broccoli raab is one of the foods highest in potassium, and contains glucosinolates which have found to be particularly effective against stomach, lung, colon, breast and prostate cancers. Studies show that women who eat more cruciferous vegetables are less likely to be diagnosed with breast cancer.[1] This recipe is slightly modified from one in the January/February 2014 Vegetarian Times (pg. 71).
Quinoa with Broccoli Raab
1 C quinoa, rinsed and drained
2 C chopped broccoli raab
2 T lemon juice
1 T balsamic vinegar
1 t grated lemon or orange zest
3 T extra virgin olive oil
3 chopped green onions (1/2 C)
1/3 C dried cranberries
1/4 C chopped fresh parsley
2 T chopped pecans
Pine nuts for garnish
Bring 2 cups water to a boil in large saucepan. Add quinoa, reduce heat to medium-low, and simmer, covered, 8 minutes. Add broccoli raab and 1/2 cup water; cover, and cook 8 more minutes, or until broccoli raab is tender. Remove from heat, and let stand 5 minutes.
Meanwhile, whisk together lemon juice, vinegar, and zest in large bowl. Whisk in oil until blended. Add green onions, cranberries, parsley, and pecans. Add the quinoa mixture and stir until well combined. Sprinkle with pine nuts to garnish or add a sprig of something leafy like cilantro or mint.
[1] “Cruciferous Vegetable Intake After Diagnosis of Breast Cancer and Survival: a Report From the Shanghai Breast Cancer Survival Study,” Nechuta SJ, Lu W, Cai H, et al, Abstract #LB-322 in Annual Meeting of the American Association for Cancer Research; Mar 31-Apr 4, 2012.
