Membership Required

Broccoli Rabe and Wild Rice Salad

Broccoli Rabe and Wild Rice Salad

Serves: 5

Category: Salads, Dressings, Dips and Sauces

Average Rating: 
Rated by: 3 members

Rate it: 
(Give a recipe one to five stars. Click the appropriate star to submit your rating)

Broccoli raab is a leafy cruciferous vegetable with small broccoli-like buds and a slightly bitter flavor. It is very popular in Italy where it is often served steamed or lighlty sauteed.

Print Add Add To My Grocery List


4 cups water
1 cup wild rice
1/2 pound broccoli rabe, hollow stems discarded
3 cloves garlic, thinly sliced and chopped
1 cup fresh snow or sugar snap peas, strings removed and chopped
1 red bell pepper, chopped
1/2 teaspoon grated lemon peel
1/2 cup currants
1/4 cup chopped fresh parsley
1 1/2 tablespoons chopped fresh tarragon
1 tablespoon Dr. Fuhrman's VegiZest or other no sodium soup base
1/2 tablespoon fresh lemon juice
1/2 teaspoon jalapeno chili pepper, seeded and finely chopped
romaine lettuce, shredded or spring mix , if desired


Bring water to boil in large saucepan. Add rice; reduce heat to medium/high. Cook until just tender, stirring occasionally, about 40 minutes.

In 1/4 cup water, sauté broccoli rabe and garlic until tender about 7 minutes.Add snow peas, bell pepper, and lemon peel and sauté 3 more minutes.

Drain rice if necessary and place in large bowl. Mix remaining ingredients into rice. Serve warm or cold.

If desired, serve on a bed of shredded romaine lettuce or spring mix.

Calories 200; Protein 8 g; Carbohydrates 43 g; Total Fat 0.9 g; Saturated Fat 0.1 g; Cholesterol 0 mg; Sodium 38 mg; Fiber 5.6 g; Beta-Carotene 1323 ug; Vitamin C 87 mg; Calcium 87 mg; Iron 2.8 mg; Folate 104 ug; Magnesium 92 mg; Zinc 2.5 mg; Selenium 2.8 ug

Comments (5):



04/19/2007 09:26 PM

Rated this recipe:

This had a very interesting flavor. We both enjoyed it, although it took a short while
to get used to it. Wild rice and broccoli rabe make a very nice combination.


03/30/2008 12:45 PM

Rated this recipe:

Delicious. I used dried figs in place of currants and omitted the broccoli rabe.


07/07/2012 12:58 AM

Rated this recipe: (no rating)

Marvelous. I made no changes in the recipe and found this recipe unusual. It tastes better the next day.
This comment was last edited on 07/07/2012 01:25 AM


05/07/2013 05:59 PM

Rated this recipe:

Sorry but this dish was a rare clunker amongst Dr Fuhrman's normally delicious meals. It was bitter and sour. I didn't have snow peas so used edamame and they were really the only edible part of the meal.


11/11/2015 01:51 PM

Rated this recipe: (no rating)

If you find broccoli rabe too bitter for your taste, blanche it a couple minutes - then drain and dry well - and use in recipes as directed.