Recipe Guide for Italian Friarielli in Olio di Girasole

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Friarielli in Olio di Girasole 

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Course Side Dish

Cuisine Italian

Equipment

• Equipment Needed
• Large skillet or sauté pan with lid
• Tongs or a spatula
• Cutting board
• Knife
• Colander

Ingredients

  

• Ingredients
• 1 lb 450 g friarielli (broccoli rabe or rapini)
• 1/4 cup sunflower oil olio di girasole
• 3 –4 cloves garlic sliced
• 1 –2 dried chili peppers crumbled (optional, for a bit of heat)
• Salt to taste

Instructions

 

• Step-by-Step Instructions
• Prepare the Friarielli
• Rinse the friarielli under cold water, removing any dirt. Trim the tough ends, and separate any thick stems from the leaves. This step is essential to ensure even cooking and a balanced texture in the final dish.
• Blanch the Friarielli (Optional Step)
• If you prefer a milder bitterness, bring a large pot of water to a boil, and add a pinch of salt. Add the friarielli and blanch for about 1–2 minutes. Then, immediately drain and rinse under cold water. This blanching step is optional but can reduce the bitterness slightly if you prefer.
• Infuse the Oil
• Heat the sunflower oil in a large skillet over medium heat. Add the sliced garlic and chili peppers, if using. Sauté for 2–3 minutes, or until the garlic becomes fragrant and lightly golden. This adds depth to the dish without overpowering the delicate taste of the friarielli.
• Add the Friarielli
• Let me show you how I make this step sing! Carefully add the friarielli to the skillet, stirring to coat it in the garlic-infused oil. Season with a little salt to start. Reduce the heat to low and cover the skillet.
• Cook and Stir Occasionally
• Cook the friarielli for about 10–15 minutes, stirring occasionally to prevent sticking. The greens should soften and turn a vibrant dark green. If they seem too dry, add a splash of water to the pan. The sunflower oil keeps them tender and flavorful, with just the right amount of richness.
• Adjust Seasoning and Serve
• Taste and adjust salt if needed. Serve warm as a side dish or alongside Italian sausage, roasted meats, or pasta for a complete meal.
• Recipe Variations and Tips
• Substitute Oil: Olive oil can replace sunflower oil for a different, slightly richer flavor. However, based on my overall experience, sunflower oil lets the friarielli's flavor take center stage.

Friarielli, also known as broccoli rabe or rapini, is a popular Italian side dish often enjoyed in southern Italy. This traditional recipe involves gently cooking the friarielli in sunflower oil, or “olio di girasole,” which allows the vegetable’s robust and slightly bitter flavors to shine. From my own personal experience, this dish brings an authentic Italian taste with minimal ingredients. Let me show you how I make it, so you can capture those Italian flavors in your kitchen.

Notes on What to Expect

Friarielli in olio di girasole is all about savoring simplicity. Expect a slightly bitter yet deeply satisfying dish with tender greens and a hint of garlic. The chili, if added, provides a gentle heat, and the sunflower oil brings a silky texture without overshadowing the friarielli’s earthy taste.

Recipe Information

• Cuisine: Italian
• Course: Side Dish
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Ease of Cooking: Beginner-friendly
• Servings: 4
• Calories: ~150 kcal per serving
• Estimated Cost of Ingredients: Low (Budget-friendly)

Ingredients

• 1 lb (450 g) friarielli (broccoli rabe or rapini)
• 1/4 cup sunflower oil (olio di girasole)
• 3–4 cloves garlic, sliced
• 1–2 dried chili peppers, crumbled (optional, for a bit of heat)
• Salt, to taste
• Check out the must-have equipment and ingredients for creating a Savory   #Friarielli in Olio di Girasole  here.

Equipment Needed

• Large skillet or sauté pan with lid
• Tongs or a spatula
• Cutting board
• Knife
• Colander
• Check out the must-have equipment and ingredients for creating a Savory   #Friarielli in Olio di Girasole  here.

Step-by-Step Instructions

1. Prepare the Friarielli
   Rinse the friarielli under cold water, removing any dirt. Trim the tough ends, and separate any thick stems from the leaves. This step is essential to ensure even cooking and a balanced texture in the final dish.
2. Blanch the Friarielli (Optional Step)
   If you prefer a milder bitterness, bring a large pot of water to a boil, and add a pinch of salt. Add the friarielli and blanch for about 1–2 minutes. Then, immediately drain and rinse under cold water. This blanching step is optional but can reduce the bitterness slightly if you prefer.
3. Infuse the Oil
   Heat the sunflower oil in a large skillet over medium heat. Add the sliced garlic and chili peppers, if using. Sauté for 2–3 minutes, or until the garlic becomes fragrant and lightly golden. This adds depth to the dish without overpowering the delicate taste of the friarielli.
4. Add the Friarielli
   Let me show you how I make this step sing! Carefully add the friarielli to the skillet, stirring to coat it in the garlic-infused oil. Season with a little salt to start. Reduce the heat to low and cover the skillet.
5. Cook and Stir Occasionally
   Cook the friarielli for about 10–15 minutes, stirring occasionally to prevent sticking. The greens should soften and turn a vibrant dark green. If they seem too dry, add a splash of water to the pan. The sunflower oil keeps them tender and flavorful, with just the right amount of richness.
6. Adjust Seasoning and Serve
   Taste and adjust salt if needed. Serve warm as a side dish or alongside Italian sausage, roasted meats, or pasta for a complete meal.

Recipe Variations and Tips

• Substitute Oil: Olive oil can replace sunflower oil for a different, slightly richer flavor. However, based on my overall experience, sunflower oil lets the friarielli’s flavor take center stage.
• For Reduced Bitterness: Blanching the greens helps lessen the bitterness. Alternatively, a splash of vinegar or lemon juice after cooking adds brightness and reduces bitterness.
• Dietary Adjustments: This recipe is naturally vegan, gluten-free, and low-carb. Those monitoring sodium can use salt sparingly.
• Add Protein: For a fuller meal, add browned Italian sausage slices or serve with grilled chicken.
• Check out the must-have equipment and ingredients for creating a Savory   #Friarielli in Olio di Girasole  here.

Nutritional Information (Per Serving)

• Calories: 150 kcal
• Carbohydrates: 5 g
• Protein: 4 g
• Fat: 12 g
• Fiber: 3 g

I hope this guide has made making Friarielli in Olio di Girasole seem a little less daunting. Please, be honest, and let me know in the comments below! I like to hear feedback from a real person like you, so please, leave your honest comment. Buon appetito!