If you’re looking for a new green vegetable to add to your cooking repertoire, spigarello might just be a perfect choice.
This Italian green is similar to broccoli rabe, but with a milder flavor and more tender leaves. It is also packed with nutrients, making it a great choice for health-conscious cooks. In this article, we’ll explore everything you need to know about it, including its health benefits and some delicious recipe ideas.
WHAT IS SPIGARELLO?
It is a leafy green vegetable that’s native to Italy. It’s part of the brassica family, which also includes other vegetables like broccoli, kale, and cauliflower.
It has thin stalks and tender, elongated leaves that are dark green in color. It’s often described as having a mild, sweet flavor that’s similar to broccoli or asparagus.
It has been a staple in the Italian cuisine for centuries. It’s now gaining popularity in the United States and can be found at many farmer’s markets and specialty grocery stores.
HEALTH BENEFITS OF SPIGARELLO
Like other brassica vegetables, it is incredibly nutritious. It’s high in vitamins C and K, as well as folate, which is essential for healthy cell growth. It also contains important minerals like calcium, potassium, and iron. Additionally, it is low in calories and high in fiber, making it a great choice for weight loss and digestive health.
Here are some of the nutritional benefits:
HIGH IN VITAMINS AND MINERALS
It is a rich source of vitamins A, C, and K, as well as calcium, iron, and potassium. These nutrients are essential for maintaining a healthy immune system, promoting strong bones, and regulating blood pressure.
ANTIOXIDANT
It contains high levels of antioxidants, which help to protect your body against free radicals and reduce the risk of chronic diseases such as cancer, diabetes, and heart disease.
LOW IN CALORIES AND CARBS
For those watching their calorie and carb intake, it is an excellent choice. One cup of cooked spigarello contains only 31 calories and 3 grams of carbs, making it a great option for anyone looking to maintain a healthy weight or manage their blood sugar levels.
HOW TO COOK SPIGARELLO
Cooking it is easy and versatile. Here are some popular ways to prepare it:
SAUTEED
Sauteing is a simple and delicious way to enjoy this vegetable. Heat some olive oil in a pan, add some garlic and red pepper flakes, and then add the spigarello. Cook for a few minutes until the leaves are wilted and tender.
ROASTED
Roasting brings out its natural sweetness and adds a crispy texture. Toss it with some olive oil, salt, and pepper, and roast in the oven at 400 degrees for 15-20 minutes.
STEAMED
Steaming is a great way to retain its nutrients and vibrant green color. Simply steam for 5-7 minutes until the leaves are tender but still slightly crisp.
SPIGARELLO RECIPES
It is a versatile ingredient that can be used in many different recipes. It can be sautéed, roasted, steamed, or grilled, and it pairs well with a variety of other flavors. Here are a few recipe ideas to get you started:
SPIGARELLO AND WHITE BEAN SOUP
This hearty soup is perfect for a chilly day. Sauté some diced onions and garlic in a pot until they’re soft, then add chopped spigarello and a can of white beans. Cover with vegetable broth and simmer until the spigarello is tender. Season with salt, pepper, and a squeeze of lemon juice.
SPIGARELLO AND PANCETTA PASTA
This Spigarello pasta dish is simple but flavorful. Cook your favorite pasta according to the package directions. Meanwhile, sauté diced pancetta in a pan until it’s crispy. Add chopped spigarello and cook until it’s wilted. Toss with the cooked pasta, a drizzle of olive oil, and a sprinkle of Parmesan cheese.
GRILLED SPIGARELLO SALAD
This salad is perfect for the summer grilling season. Toss the whole spigarello leaves with olive oil and seasonings of your choice (try garlic, lemon juice, and red pepper flakes). Grill on a hot grill until the leaves are charred and tender. Serve with a simple vinaigrette and crumbled goat cheese.
WHERE TO BUY SPIGARELLO
It can be hard to find this vegetable in some areas, but it’s becoming more popular in farmers markets and specialty grocery stores. Look for it in the produce section, or ask your local farmer if they grow it. You can also order spigarello seeds online and grow your own at home.
When selecting, look for stalks that are firm and brightly colored. The leaves should be fresh and free of any blemishes or discoloration. It is best to use it within a few days of purchase, as it tends to wilt quickly.
Also read: Egg Substitutes for Brownies
FAQ ABOUT SPIGARELLO
IS SPIGARELLO RELATED TO BROCCOLI REBE?
Yes, it is part of the same family as broccoli rabe.
WHAT DOES SPIGARELLO TASTE LIKE?
It has a mild, sweet flavor that’s similar to broccoli or asparagus.
WHERE CAN I BUY SPIGARELLO?
It can be found in some farmer’s markets and specialty grocery stores. You can also order spigarello seeds online and grow your own at home.
IS SPIGARELLO HEALTHY?
Yes, It is very healthy. It’s high in vitamins C and K, as well as folate, calcium, potassium, and iron. It’s also low in calories and high in fiber, making it a great choice for weight loss and digestive health.
CONCLUSION
It is a delicious and nutritious green vegetable that’s perfect for adding to your favorite recipes. Whether you prefer it sautéed, roasted, or grilled, it is sure to add a unique flavor and texture to your dishes. With its health benefits and versatility, it is a great choice for any cook looking to try something new.
So next time you’re at the grocery store or farmers market, be sure to try it out in your favorite dishes. You might just discover a new favorite superfood that you’ve been missing out on all along!
