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Spigarello Broccoli Leaf
Vegetables
Nutri-ScoreA

Spigarello Broccoli Leaf

Brassica oleracea var. italica

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Spigarello Broccoli Leaf provides 35 kcal, 3g of protein, 6g of carbohydrates, and 2g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Spigarello broccoli leaf is a leafy green vegetable known for its tender texture and slightly sweet flavor. It is rich in vitamins and minerals, making it a nutritious addition to various dishes.

Also known as:
Broccoli RaabRapini
Scientific NameBrassica oleracea var. italica
Region of OriginItaly
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories35 kcal
Water
91%
Fiber2g
Total9.4g
Protein
3g(32%)
Fats
0.4g(4%)
Carbohydrates
6g(64%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C89 mg (99%)
Vitamin K250 mcg (208%)
Vitamin A700 IU (14%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Calcium120 mg (12%)
Iron1 mg (6%)
Potassium450 mg (13%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, spigarello broccoli leaf helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High in vitamin K, it supports bone health and plays a crucial role in blood clotting.
✓Contains significant amounts of vitamin C, which boosts the immune system and promotes skin health.
✓Low in calories and high in fiber, it aids in digestion and helps maintain a healthy weight.

Possible Risks & Side Effects

!Individuals on blood-thinning medications should consult a healthcare provider before consuming large amounts due to its high vitamin K content.
!May cause digestive discomfort in some individuals if consumed in excessive quantities.

How to Prepare & Consume

Best enjoyed steamed or sautéed to preserve nutrients. Can also be added to salads or smoothies for a nutritional boost.

Smart Selection & Storage

How to Select

Choose vibrant green leaves without yellowing or wilting. Fresh spigarello should feel crisp and firm.

How to Store

Store in a plastic bag in the refrigerator's crisper drawer to maintain freshness for up to a week.

Myths vs Realities

MythEating too much broccoli can cause kidney stones.
RealityWhile broccoli contains oxalates, moderate consumption is safe for most people and can be part of a healthy diet.
MythAll leafy greens are the same nutritionally.
RealityDifferent leafy greens have varying nutrient profiles; spigarello broccoli leaf is particularly high in vitamins K and C.
MythCooking vegetables destroys all their nutrients.
RealityWhile some nutrients may be lost during cooking, methods like steaming can preserve many vitamins.

Healthy Recipes

Spigarello Broccoli Leaf Salad with Citrus Vinaigrette

A refreshing salad featuring tender spigarello leaves, vibrant citrus segments, and a zesty vinaigrette that elevates the flavors.

Ingredients
  • 4 cups spigarello broccoli leaves, washed and chopped
  • 1 cup orange segments
  • 1/2 cup sliced radishes
  • 1/4 cup red onion, thinly sliced
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the spigarello leaves, orange segments, radishes, and red onion.
  2. 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
  3. 3. Drizzle the vinaigrette over the salad, toss gently, and serve immediately.

Sautéed Spigarello with Garlic and Lemon

Quickly sautéed spigarello leaves with garlic and a splash of lemon juice, creating a simple yet flavorful side dish.

Ingredients
  • 4 cups spigarello broccoli leaves, chopped
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a large skillet over medium heat and add minced garlic, sautéing until fragrant.
  2. 2. Add the chopped spigarello leaves and sauté for 3-4 minutes until wilted.
  3. 3. Season with lemon juice, salt, and pepper before serving.

Spigarello and Quinoa Stuffed Peppers

Colorful bell peppers stuffed with a nutritious mixture of quinoa, spigarello leaves, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked quinoa
  • 2 cups spigarello broccoli leaves, chopped
  • 1/2 cup black beans, rinsed
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked quinoa, spigarello leaves, black beans, cumin, paprika, and salt.
  3. 3. Stuff the halved bell peppers with the quinoa mixture and place in a baking dish. Bake for 25-30 minutes.

Spigarello Pesto Pasta

A vibrant twist on traditional pesto, using spigarello leaves blended with nuts and olive oil, tossed with whole grain pasta.

Ingredients
  • 2 cups spigarello broccoli leaves
  • 1/2 cup walnuts
  • 1/4 cup grated Parmesan cheese
  • 1/2 cup olive oil
  • 8 oz whole grain pasta
  • Salt to taste
Instructions
  1. 1. Cook the pasta according to package instructions and reserve some pasta water.
  2. 2. In a food processor, blend spigarello leaves, walnuts, Parmesan, and olive oil until smooth.
  3. 3. Toss the pasta with the pesto, adding reserved pasta water as needed for consistency.

Spigarello and Chickpea Stir-Fry

A hearty stir-fry featuring spigarello leaves and chickpeas, seasoned with soy sauce and sesame oil for an Asian-inspired dish.

Ingredients
  • 2 cups spigarello broccoli leaves, chopped
  • 1 can chickpeas, drained
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 1 tablespoon sesame seeds
Instructions
  1. 1. Heat sesame oil in a pan over medium heat and add grated ginger, sautéing briefly.
  2. 2. Add chickpeas and spigarello leaves, stir-frying for about 5-7 minutes.
  3. 3. Drizzle with soy sauce, sprinkle sesame seeds, and serve warm.

Spigarello Broccoli Leaf Smoothie

A nutrient-packed smoothie blending spigarello leaves with banana, almond milk, and a hint of honey for natural sweetness.

Ingredients
  • 1 cup spigarello broccoli leaves
  • 1 banana
  • 1 cup almond milk
  • 1 tablespoon honey
  • 1 tablespoon chia seeds
Instructions
  1. 1. In a blender, combine spigarello leaves, banana, almond milk, honey, and chia seeds.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Spigarello and Feta Omelette

A protein-rich omelette filled with sautéed spigarello leaves and crumbled feta cheese, perfect for a healthy breakfast.

Ingredients
  • 3 eggs
  • 1 cup spigarello broccoli leaves, chopped
  • 1/4 cup feta cheese, crumbled
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk the eggs with salt and pepper.
  2. 2. Heat olive oil in a skillet, add spigarello leaves, and sauté until wilted.
  3. 3. Pour in the eggs, cook until set, sprinkle with feta, fold, and serve.

Spigarello Broccoli Leaf Soup

A comforting soup made with spigarello leaves, potatoes, and vegetable broth, pureed for a creamy texture without cream.

Ingredients
  • 2 cups spigarello broccoli leaves, chopped
  • 2 medium potatoes, diced
  • 4 cups vegetable broth
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until translucent.
  2. 2. Add potatoes and vegetable broth, bringing to a boil. Simmer until potatoes are tender.
  3. 3. Stir in spigarello leaves, cook for a few minutes, then blend until smooth. Season with salt and pepper.

Spigarello and Sweet Potato Hash

A hearty hash featuring roasted sweet potatoes and spigarello leaves, perfect for a filling breakfast or brunch.

Ingredients
  • 2 medium sweet potatoes, diced
  • 2 cups spigarello broccoli leaves, chopped
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Toss sweet potatoes with olive oil, paprika, salt, and pepper, and spread on a baking sheet.
  2. 2. Roast for 20-25 minutes until tender, then add spigarello leaves and roast for an additional 5 minutes.
  3. 3. Serve warm as a delicious hash.

Spigarello Broccoli Leaf Tacos

Delicious tacos filled with sautéed spigarello leaves, black beans, and topped with avocado and salsa for a healthy twist.

Ingredients
  • 8 corn tortillas
  • 2 cups spigarello broccoli leaves, chopped
  • 1 can black beans, rinsed
  • 1 avocado, sliced
  • 1/2 cup salsa
  • 1 tablespoon olive oil
Instructions
  1. 1. Heat olive oil in a skillet and sauté spigarello leaves until wilted.
  2. 2. Warm the corn tortillas in a separate pan or microwave.
  3. 3. Fill each tortilla with spigarello leaves, black beans, avocado, and salsa before serving.

Frequently Asked Questions (FAQ)

What is spigarello broccoli leaf?

Spigarello broccoli leaf is a variety of broccoli known for its tender leaves and mild flavor, often used in Italian cuisine.

How do I cook spigarello broccoli leaf?

You can steam, sauté, or stir-fry spigarello broccoli leaf. It pairs well with garlic and olive oil.

Is spigarello broccoli leaf nutritious?

Yes, it is rich in vitamins A, C, K, and minerals like calcium and iron, making it a highly nutritious vegetable.

Can I eat spigarello broccoli leaf raw?

Yes, it can be eaten raw in salads, but cooking enhances its flavor and digestibility.

How do I store spigarello broccoli leaf?

Store it in a plastic bag in the refrigerator, where it can last for up to a week.

What are the health benefits of spigarello broccoli leaf?

It supports bone health, boosts immunity, and aids digestion due to its high nutrient content.

Is spigarello broccoli leaf the same as broccoli rabe?

Yes, spigarello broccoli leaf is often referred to as broccoli rabe or rapini, though they can have slight differences in flavor.

Can I freeze spigarello broccoli leaf?

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

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Comparisons
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Nutrients
Protein in Spigarello Broccoli Leaf Calories in Spigarello Broccoli Leaf Vitamin-c in Spigarello Broccoli Leaf Magnesium in Spigarello Broccoli Leaf
Featured Guides
Health Benefits of Spigarello Broccoli Leaf Healthy Recipes with Spigarello Broccoli Leaf
Rankings
Vegetables high in vitamin-k Vegetables high in vitamin-c Vegetables low in carbohidratos Vegetables low in índice glucémico