What is Arugula?

Arugula is a green vegetable called rocket or rucola and is related to kale, broccoli, and other cruciferous vegetables. It is high in vitamin A, vitamin C, vitamin K, folate, and calcium.

That is in addition to being a rich source of phytonutrients that can help naturally detoxify the body. Arugula is much more versatile than most salad greens. It can be used instead of or in addition to spinach to boost flavor in a stir-fry or added at the last minute to wilt into soup, pasta, or pizza dish to increase the nutrients.

Its sharp, peppery flavor is a trendy addition to salads, but it’s been cultivated since Roman times when it was considered an aphrodisiac. It also adds zip and good nutrition to soups, sauces, and pasta dishes.

Selection and Storage of Arugula

You’ll find arugula year-round in supermarkets. It’s part of most mesclun salad mixes and is also sold in bunches, sometimes with the roots attached. Baby arugula tends to have a milder flavor than the larger leaves, which can sometimes be quite spicy. Refrigerate arugula in a sealed bag before washing and use it within a few days. Arugula is easy to grow even in a window garden, and it’s a cut-and-come-again green that keeps on producing even after leaves have been harvested.

Preparation

Virtually the only prep required for arugula is a thorough washing. Grit and dirt to get sick on the tender leaves. Please give it a gentle dunk right before you are ready to use it, as it bruises easily. If you need to clean arugula ahead of time, spread cleaned leaves on paper towels, roll them up and refrigerate them loosely wrapped.

Recipe Suggestions

Pesto made from arugula and basil or parsley is delicious. Arugula is traditional in salads and pairs incredibly well with tomatoes and avocados. Line a plate with arugula and top it with a green dish like tabbouleh. Stir it into beans or rice to add color and interest.

In a sandwich, arugula beats lettuce flavor and nutrition hands down. Or try the healthy Egyptian breakfast or arugula mixed with beans, olive oil, and parsley.

Can You Eat Arugula Raw?

Yes, Especially you should eat arugula raw. It is a delicious super green.

Nutrients Per Serving for Arugula

Calories: 221
Calories from Fat: %17
Protein: 7 g
Carbohydrate: 38 g
Fiber: 7 g
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 146 mg