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Also known as: eruca sativa, baby arugula, rocket, rucola, roquette, rugula, garden rocket, colewort
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A crisp and peppery arugula salad tossed in a zesty lemon vinaigrette. This simple, refreshing side dish comes together in minutes and pairs perfectly with grilled chicken, pasta, or pizza.
Hearty, nutty farro tossed with colorful roasted vegetables, tangy feta cheese, and peppery arugula. A simple lemon-Dijon vinaigrette brings it all together for a perfect light lunch or satisfying side dish.
Earthy roasted beets, creamy goat cheese, and crunchy candied walnuts tossed with fresh arugula. A simple yet elegant salad with a tangy balsamic vinaigrette that's perfect for any occasion.
Arugula is highly perishable and typically lasts 3 to 5 days in the refrigerator when kept dry.
Raw arugula does not freeze well as it becomes slimy. However, you can blanch it or puree it with oil (like pesto) and freeze it in ice cube trays.
Watercress is the best substitute for its peppery flavor. Baby spinach or dandelion greens can also work, though they are less spicy.
The peppery flavor comes from glucosinolates, the same compounds found in mustard greens and horseradish.
Look for bright green, crisp leaves. Avoid bunches that are yellowing, slimy, or have a strong, unpleasant odor.
It is most commonly eaten raw to preserve its crisp texture and sharp flavor, but it can be lightly sautéed or wilted into warm dishes.
Yes, arugula often grows in sandy soil. Submerge it in cold water, swish it around, and use a salad spinner to dry it thoroughly.
Compared to spinach and beet greens, arugula is relatively low in oxalates, making it a better choice for those prone to kidney stones.
It pairs excellently with citrus, salty cheeses (like parmesan or goat cheese), nuts (walnuts/pine nuts), and sweet fruits like pears or strawberries.
arugula is a versatile ingredient found in cuisines around the world. With 25 calories per 100g and 2.58 grams of protein, it's a nutritious addition to many dishes.
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