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Spigarello
Vegetables
Nutri-ScoreA

Spigarello

Brassica oleracea var. italica

Clinical Encyclopedia

Spigarello is a leafy green vegetable related to broccoli, known for its tender leaves and rich nutrient profile. It is often used in Italian cuisine and is prized for its flavor and health benefits.

Scientific NameBrassica oleracea var. italica
Region of OriginItaly
Popular Comparisons:
Spigarello VS Acorn SquashSpigarello VS Adria Blue PotatoesSpigarello VS Air PotatoSpigarello VS GarlicSpigarello VS AlexandersSpigarello VS Aloe Vera

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories35 kcal
Water
91%
Fiber2g
Total9.5g
Protein
3g(32%)
Fats
0.5g(5%)
Carbohydrates
6g(63%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in vitamins A, C, and K, spigarello supports immune function and skin health.
✓Contains antioxidants that help reduce oxidative stress and inflammation in the body.
✓High in fiber, which aids in digestion and promotes a healthy gut.
✓Low in calories, making it an excellent choice for weight management.

Possible Risks & Side Effects

!Individuals with a history of kidney stones should moderate their intake due to oxalate content.
!May cause digestive discomfort in sensitive individuals if consumed in large quantities.

How to Prepare & Consume

Best enjoyed steamed or sautéed to preserve nutrients; can also be used in salads when young and tender.

Smart Selection & Storage

How to Select

Choose spigarello with vibrant green leaves and firm stems; avoid wilted or yellowing leaves.

How to Store

Store in a plastic bag in the refrigerator, and consume within a week for optimal freshness.

Myths vs Realities

MythSpigarello is just a type of broccoli.+
RealityWhile related, spigarello has distinct characteristics and flavor profiles that set it apart from broccoli.
MythCooking destroys all the nutrients in spigarello.+
RealityWhile some nutrients may be lost during cooking, methods like steaming can preserve many vitamins.
MythSpigarello is only available in Italy.+
RealitySpigarello can be found in various markets worldwide, especially in areas with Italian cuisine influence.

Healthy Recipes

Spigarello and Quinoa Salad

A refreshing salad combining the earthy flavors of spigarello with protein-packed quinoa and a zesty lemon dressing.

Ingredients
  • 1 cup cooked quinoa
  • 2 cups spigarello, chopped
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely diced
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, spigarello, cherry tomatoes, and red onion.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss gently to combine.

Spigarello Stir-Fry with Tofu

A quick and nutritious stir-fry featuring spigarello and crispy tofu, perfect for a healthy weeknight dinner.

Ingredients
  • 1 block firm tofu, cubed
  • 3 cups spigarello, chopped
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 garlic clove, minced
  • 1 teaspoon ginger, grated
  • Sesame seeds for garnish
Instructions
  1. 1. Heat sesame oil in a pan over medium heat and add cubed tofu, cooking until golden brown.
  2. 2. Add garlic and ginger, stirring for 1 minute before adding spigarello.
  3. 3. Pour in soy sauce and stir-fry until spigarello is tender. Garnish with sesame seeds before serving.

Spigarello and Chickpea Soup

A hearty and comforting soup packed with spigarello and chickpeas, perfect for a nutritious meal.

Ingredients
  • 1 can chickpeas, drained
  • 4 cups vegetable broth
  • 2 cups spigarello, chopped
  • 1 onion, diced
  • 2 carrots, diced
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion, carrots, and garlic until softened.
  2. 2. Add vegetable broth, chickpeas, cumin, salt, and pepper, bringing to a boil.
  3. 3. Stir in spigarello and simmer for 10 minutes until tender.

Spigarello Pesto Pasta

A vibrant pasta dish featuring a unique spigarello pesto, perfect for a healthy twist on classic Italian flavors.

Ingredients
  • 2 cups spigarello, blanched
  • 1/4 cup walnuts
  • 1/4 cup Parmesan cheese
  • 2 cloves garlic
  • 1/2 cup olive oil
  • 8 oz whole grain pasta
  • Salt to taste
Instructions
  1. 1. Blend spigarello, walnuts, Parmesan, garlic, and olive oil in a food processor until smooth.
  2. 2. Cook pasta according to package instructions, then drain.
  3. 3. Toss pasta with spigarello pesto and season with salt before serving.

Spigarello and Sweet Potato Hash

A colorful and filling breakfast hash featuring spigarello and sweet potatoes, perfect for a healthy start to your day.

Ingredients
  • 2 medium sweet potatoes, diced
  • 2 cups spigarello, chopped
  • 1 onion, diced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 2 eggs (optional)
Instructions
  1. 1. Heat olive oil in a skillet and add diced sweet potatoes, cooking until tender.
  2. 2. Add onion and spigarello, cooking until spigarello is wilted.
  3. 3. Season with salt and pepper, and top with fried or poached eggs if desired.

Spigarello and Feta Stuffed Peppers

Delicious bell peppers stuffed with a mixture of spigarello, feta cheese, and brown rice for a wholesome meal.

Ingredients
  • 4 bell peppers, halved and seeded
  • 2 cups spigarello, chopped
  • 1 cup cooked brown rice
  • 1/2 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat oven to 375°F (190°C).
  2. 2. In a bowl, mix spigarello, brown rice, feta, olive oil, salt, and pepper.
  3. 3. Stuff the mixture into halved bell peppers and bake for 25-30 minutes until peppers are tender.

Spigarello and Lentil Salad

A protein-rich salad combining spigarello and lentils, dressed with a tangy vinaigrette for a nutritious meal.

Ingredients
  • 1 cup cooked lentils
  • 2 cups spigarello, chopped
  • 1/4 cup red onion, diced
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked lentils, spigarello, and red onion.
  2. 2. In a separate bowl, whisk together apple cider vinegar, olive oil, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss to combine.

Spigarello and Egg Frittata

A healthy frittata packed with spigarello and eggs, perfect for breakfast or a light lunch.

Ingredients
  • 6 eggs
  • 2 cups spigarello, chopped
  • 1/2 cup milk
  • 1/2 cup cheese (optional)
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat oven to 350°F (175°C).
  2. 2. In a skillet, heat olive oil and sauté spigarello until wilted.
  3. 3. In a bowl, whisk eggs, milk, salt, and pepper, then pour over spigarello. Cook for a few minutes before transferring to the oven to bake until set.

Spigarello Smoothie

A nutrient-packed smoothie featuring spigarello, banana, and almond milk, perfect for a healthy breakfast or snack.

Ingredients
  • 1 cup spigarello, chopped
  • 1 banana
  • 1 cup almond milk
  • 1 tablespoon almond butter
  • 1 tablespoon honey (optional)
Instructions
  1. 1. Combine spigarello, banana, almond milk, almond butter, and honey in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Spigarello and Avocado Toast

A trendy and nutritious avocado toast topped with sautéed spigarello, perfect for a quick and healthy meal.

Ingredients
  • 2 slices whole grain bread
  • 1 avocado, mashed
  • 1 cup spigarello, sautéed
  • Salt and pepper to taste
  • Red pepper flakes (optional)
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. Spread mashed avocado on each slice and top with sautéed spigarello.
  3. 3. Season with salt, pepper, and red pepper flakes if desired.

Frequently Asked Questions (FAQ)

What is spigarello?

Spigarello is a leafy green vegetable closely related to broccoli, known for its tender leaves and unique flavor.

How do you cook spigarello?

Spigarello can be steamed, sautéed, or added to soups and salads for a nutritious boost.

What are the health benefits of spigarello?

It is rich in vitamins A, C, and K, and provides antioxidants and fiber, supporting overall health.

Can you eat spigarello raw?

Yes, young and tender leaves can be eaten raw in salads.

How do you store spigarello?

Store spigarello in a plastic bag in the refrigerator to maintain freshness for up to a week.

Is spigarello the same as broccoli rabe?

While similar, spigarello has a milder flavor and is less bitter than broccoli rabe.

What nutrients are in spigarello?

Spigarello is high in vitamins C and K, calcium, and iron, making it a nutrient-dense vegetable.

Can spigarello be frozen?

Yes, blanch spigarello before freezing to preserve its color and nutrients.

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Comparisons
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Nutrients
Protein in Spigarello Calories in Spigarello Vitamin-c in Spigarello Magnesium in Spigarello
Featured Guides
Health Benefits of Spigarello Healthy Recipes with Spigarello