June 28, 2022

Arugula is a leafy inexperienced packs a peppery punch! Right here’s extra about this ingredient and find out how to use it in recipes.

Right here’s a leafy inexperienced that’s all the craze as of late: arugula! This peppery, subtly bitter inexperienced is well-liked in eating places in fancy salads and as a recent, crunchy topping for pizzas. However this ingredient isn’t new: it’s been round since historic Rome! Don’t leap on the arugula prepare simply because it’s fashionable: this tasty vegetable is right here to remain. Right here’s extra about it: what to search for when shopping for this leafy inexperienced and all the most effective methods to make use of it in recipes.

What’s arugula?

Arugula, often known as rocket or rucola, is a peppery, delicate leafy inexperienced. It might sound fashionable right now, however this ingredient dates again to historic Rome, initially believed to be an aphrodisiac. Arugula has a daring, peppery taste with a mildly bitter end. It’s a cruciferous vegetable that’s in the identical plant household as broccoli, cauliflower, Brussels sprouts and kale.

Arugula is well-liked in inexperienced salads, but it surely’s extremely versatile. Add it to pastas or omelets, toss it into soups or potato salads, or make it into pesto. In Northern India, arugula seeds are even pressed to make right into a cooking oil. There’s nothing this tasty inexperienced can’t do!

Shopping for and storing arugula

What to search for once you’re shopping for arugula on the retailer? Right here’s what to know:

  • Select perky leaves with a vibrant inexperienced colour. Keep away from arugula with wilted, slimy, yellowing or browned leaves.
  • Search for child arugula versus mature arugula (offered in bunches). Child arugula has a fragile, feathery texture and a milder taste than the extra mature model, which has thick stems and is offered in bunches. Mature arugula may be very spicy and has a thicker, leafier texture. But when it’s all yow will discover, go for it! Simply be mindful it should have a stronger taste.
  • Retailer in an hermetic container, plastic bag or in plastic wrap within the crisper drawer of the fridge. It ought to keep good for as much as 1 week.
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Arugula diet

Arugula is a nutritious leafy inexperienced, although curiously it’s not as nutrient-dense as associated leafy greens like spinach or watercress. For instance, on this CDC research rating powerhouse vegetables and fruit on a scale of 1 to 100, watercress was most nutrient-dense with a rating of 100, spinach scored 86, and arugula ranked in at 37. In fact, it’s nonetheless a wholesome meals that’s a part of a nutritious weight loss program! Right here’s a top level view of arugula diet:

  • It’s very low in energy. One cup has solely 5 energy (supply).
  • It’s excessive in Vitamin Okay. One cup has 27% of your every day Vitamin Okay.
  • It additionally accommodates calcium. One cup has 3.2% of your every day calcium.

Arugula recipes

Arugula is extraordinarily versatile: it’s not only for salads! However it’s feathery, delicate texture is good for inexperienced salads. Whiz it up into pesto, use it as a pizza topping, or stuff handfuls into sandwiches and quesadillas. The sky’s the restrict! Listed here are some concepts for arugula recipes.

Extra fast guides

Mystified by an ingredient, or wish to study extra about taste secrets and techniques? Listed here are just a few extra fast guides to peruse:


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This arugula apple salad is easy however a symphony of taste! Apples, pecans and balsamic dressing make perfection on a plate.

  1. In a medium bowl, make the dressing.
  2. Thinly slice the apple and shallot.
  3. Place the greens on a plate. High with the sliced shallot, apple, pecans, and crumbles of sentimental goat cheese. Drizzle with dressing and prime with a sprinkle of sea salt.


*Normal arugula has a lot too spicy of a taste; search for the small child arugula leaves such as you see within the picture. It comes packaged within the produce part close to the greens, or could also be obtainable at your native farmer’s market. 

  • Class: Salad
  • Technique: No prepare dinner
  • Delicacies: Salad
  • Weight loss plan: Vegetarian