Whole Wheat Pasta with Broccoli Rabe

17/11/2023

Whole wheat pasta with broccoli rabe is a healthy and tasty dish that combines the sweetness of whole wheat pasta with the slightly bitter taste of broccoli rabe. Here is the recipe:

Ingredients

320 g of whole wheat pasta (short pasta like orecchiette or penne is preferred)
600 g of broccoli rabe
2 cloves of garlic
4 tablespoons of extra virgin olive oil
Red chili pepper (dry or fresh, as preferred)
Salt to taste
Black pepper (optional)
Anchovies in salt or oil (optional, can be omitted for a vegetarian version)

Preparation

Begin by cleaning the broccoli rabe: remove the toughest outer leaves and the thick, tenacious stems, keeping only the tender parts and the florets. Wash everything thoroughly under cold running water.
Bring a pot of salted water to a boil. Add the broccoli rabe and boil for about 5-10 minutes. The cooking time depends on the tenderness of the rabe.
Meanwhile, in a frying pan, heat the extra virgin olive oil and add the peeled garlic and chili pepper. If you want to use anchovies, add them now, letting them dissolve in the hot oil.
Drain the broccoli rabe, keeping the cooking water, and add them to the pan with oil, garlic, and chili pepper (and anchovies), to flavor everything for a few minutes.
In the same water used for the broccoli rabe, cook the whole wheat pasta following the package instructions to achieve an al dente texture.
Drain the pasta and add it to the broccoli rabe seasoning in the pan. Season with salt and black pepper if you like, and mix well all the ingredients on high heat for one minute.
Serve the whole wheat pasta with broccoli rabe hot, with a drizzle of raw extra virgin olive oil if desired.

Curiosity

In Pugliese tradition, orecchiette with broccoli rabe are a classic of the local cuisine. The use of whole wheat pasta is a more modern variation that offers a higher fiber content and a lower glycemic index, making this dish more nutritious and also suitable for those following specific diets.