Broccoli Rabe: How to Grow in the Tower Garden, Harvest, and Enjoy This Nutrient-Packed Green

Broccoli Rabe: How to Grow in the Tower Garden, Harvest, and Enjoy This Nutrient-Packed Green

Broccoli Rabe, also known as Rapini, is a leafy green vegetable with edible florets that resemble small broccoli heads. Despite its name, Broccoli Rabe is more closely related to turnips than to broccoli. This nutrient-dense vegetable is a staple in Mediterranean and Asian cuisines and is loved for its slightly bitter flavor and versatility in the kitchen.

1. How to Grow Broccoli Rabe in the Tower Garden
2. Nutritional Benefits of Broccoli Rabe
3. How to Prepare and Cook Broccoli Rabe

How to Grow Broccoli Rabe in the Tower Garden

Broccoli Rabe is a cool-season crop that grows best in early spring and fall. It thrives in temperatures between 50°F and 75°F, but you can grow it in temperatures in excess of 85°F in a Tower Garden! Here’s how you can grow it successfully:

Growing Conditions

• Sunlight: Prefers full sun but can tolerate partial shade. Aim for 5 or more hours of direct sunlight.
• Watering: Nothing special here. Set the timer to I if indoor or O if outdoor.

Planting Broccoli Rabe

1. Direct Sowing: Place 1-2 seeds in each rockwool cube or purchase seedlings ready to go into the Tower Garden.
   
   
2. Germination: Seeds typically sprout within 5 to 7 days.
   
   
3. Thinning: Once seedlings are a few inches tall, transplant to the Tower Garden.
   
   
4. Fertilizing: Add nutrients to the Tower Garden as outlined here.

Harvesting

Broccoli Rabe is ready for harvest in about 40-50 days. The best time to harvest is when the florets are small, and the leaves are tender. Cut the stems about 5 inches from the top before the florets fully bloom to ensure the best flavor. Harvest leaves once a week, removing no more than a third.

Nutritional Benefits of Broccoli Rabe

Broccoli Rabe is a powerhouse of essential vitamins and minerals. It is particularly rich in:

• Vitamin A – Supports vision and immune health.
  
  
• Vitamin C– Aids in collagen production and boosts immunity.
  
  
• Vitamin K – Essential for blood clotting and bone health.
  
  
• Iron – Helps transport oxygen in the blood.
  
  
• Calcium – Supports strong bones and teeth.
  
  
• Fiber – Aids in digestion and supports gut health.

With its low calorie count and high nutrient density, Broccoli Rabe is an excellent addition to a healthy diet.

How to Prepare and Cook Broccoli Rabe

Preparing Broccoli Rabe

1. Washing: Rinse thoroughly under cold water.
   
   
2. Trimming: Cut off any tough ends of the stems and remove any yellow or wilted leaves.
   
   
3. Blanching (Optional): To reduce bitterness, blanch in boiling water for 1-2 minutes and then transfer to an ice bath.

Cooking Broccoli Rabe

• Sautéing: Heat olive oil in a pan, add minced garlic, and cook Broccoli Rabe until tender. Finish with salt, pepper, and a squeeze of lemon juice.
• Steaming: Place in a steamer basket over boiling water for about 5 minutes until tender.
• Roasting: Toss with olive oil, salt, and red pepper flakes, and roast at 400°F for 10-15 minutes.
• Adding to Dishes: Broccoli Rabe pairs well with pasta, beans, eggs, and meats. Try incorporating it into omelets, sandwiches, or stir-fries.

Final Thoughts

Broccoli Rabe is a delicious and nutritious green that’s easy to grow and incredibly versatile in the kitchen. Whether you sauté it with garlic or toss it into your favorite pasta dish, it’s a fantastic way to add a burst of vitamins and minerals to your meals. Give it a try in your Tower Garden or traditional garden for a homegrown source of this powerhouse vegetable!