Mediterranean Diet Steamed Broccoli Rabe

Elevate your vegetable side dish game with this vibrant and nutrient-packed Mediterranean Diet Steamed Broccoli Rabe! This quick and easy recipe combines the tender earthiness of broccoli rabe with the bold flavors of garlic, extra-virgin olive oil, and a touch of heat from red pepper flakes. Steamed to perfection in just 10 minutes, this dish retains its beautiful green color and signature slightly bitter taste, balanced by a squeeze of fresh lemon juice for a zesty finish. Ideal for those following a Mediterranean diet, this healthy and flavorful side pairs beautifully with grilled fish, roasted chicken, or hearty grain-based dishes. Perfect for weeknight meals or elegant dinner spreads, this recipe proves that simple ingredients can shine with bold, delicious flavors.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 bunch broccoli rabe
• 2 tablespoons extra-virgin olive oil
• 3 cloves garlic
• 0.25 teaspoons red pepper flakes
• 0.5 teaspoons sea salt
• 0.25 teaspoons black pepper
• 0.5 lemon
• 0.5 cups water

Directions

Step 1

Rinse the broccoli rabe thoroughly under cold water to remove any dirt. Trim off the tough ends of the stems and cut the stalks and leaves into roughly 2-inch pieces.

Step 2

Peel and thinly slice the garlic cloves.

Step 3

In a large skillet with a lid, heat 2 tablespoons of extra-virgin olive oil over medium heat.

Step 4

Add the sliced garlic and sauté for 1-2 minutes, stirring constantly, until fragrant and lightly golden. Be careful not to burn the garlic.

Step 5

Add the red pepper flakes and stir for 30 seconds to release their flavor.

Step 6

Pour 1/2 cup of water into the skillet, then immediately add the broccoli rabe. Stir to combine, ensuring the greens are coated with the oil and garlic mixture.

Step 7

Cover the skillet with a lid and let the broccoli rabe steam for 5-7 minutes, or until tender but still vibrant green. Stir occasionally to ensure even cooking.

Step 8

Remove the lid and let any excess water evaporate, cooking for an additional 1-2 minutes if necessary.

Step 9

Season the broccoli rabe with sea salt and black pepper to taste.

Step 10

Transfer to a serving dish and finish with a squeeze of fresh lemon juice before serving.

Nutrition Facts

Serving size	(438.6g)

Amount per serving	% Daily Value*
Calories	318.9

Total Fat 28.5g	0%
Saturated Fat 4.0g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1250.3mg	0%
Total Carbohydrate 12.8g	0%
Dietary Fiber 8.9g	0%
Total Sugars 2.8g
Protein 9.2g	0%

Vitamin D 0IU	0%
Calcium 303.3mg	0%
Iron 4.9mg	0%
Potassium 582.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 74.5%

Protein: 10.7%

Carbs: 14.9%