Recipes   > Ingredient Archive   >  Arugula

Like most greens, arugula absorbs nutrients into its cells — when it’s grown conventionally, arugula also readily absorbs impurities like pesticides. Choose certified organic arugula to be sure it’s been raised without toxic synthetic chemicals, using sustainable farming methods that safeguard your health and the environment.

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• Arugula Salad with Pears, Prosciutto, and Parmesan
• Grilled Zucchini with Arugula Sauce
• Lemony Shrimp and Arugula Risotto
• Pasta with Arugula, Summer Squash, and Lemon
• Penne with Arugula, Roasted Tomatoes, and Goat Cheese
• Sweet Corn, Arugula, and Bacon Tart
• More Delicious Arugula Recipes

Arugula is the American name for a spicy green also known in other countries as rocket, rucola, rugola, roquette, and rucchetta. Long a staple of Mediterranean diets, arugula has only recently achieved something of a cult status here in the United States with the advent of pre-washed baby arugula.

Arugula leaves are elongated, notched, and multi-lobed like the leaves of an oak tree. We grow two kinds of arugula for our salads, depending on growing conditions: wild arugula (pictured above) has more deeply serrated leaves and a slightly bolder flavor; regular arugula has rounder, fuller leaves and a more delicate texture.

Arugula is picked year-round and ranges in flavor and intensity, depending on its maturity and on the conditions in which it grew, such as temperature, sunlight, and moisture levels. Baby arugula has a mild, nutty flavor; mature arugula, at its prime during the cooler months of the year, tends to have a pronounced mustardy bite during the warmer months. Arugula is a member of the Cruciferae family, with relatives such as radishes, turnips, and watercress — so its peppery flavor is no surprise.

The mildly spicy flavor of baby arugula is a wonderful addition to a variety of recipes, hot or cold. It’s terrific as a counterpoint to the sweet notes of fruit, the salty flavor of prosciutto or capers, and the richness of cheeses and nuts. Outside the salad bowl, arugula adds dimension to risottos, pastas, and pizzas.

Like most leafy greens, arugula also offers some serious nutrients for few calories, so it’s a great addition to a healthy diet. Whether you’re going for optimal nutrition or just looking for a jazzy new salad, arugula fits the bill!

• Arugula is actually a vegetable (like fellow cruciferous veggies broccoli and cauliflower), not a lettuce. Its health-inspiring phytochemicals cleanse the body of toxins and free radicals, helping keep communication between cells crystal clear. Arugula also provides chlorophyll, which helps bring oxygen to the body’s cells and supports healthy skin.
• If you suffer from digestive issues, it can be hard to find a salad that works. Try Arugula, Feta, and Nectarine Salad — mint and other easily digestible ingredients make it a tummy-friendly option (choose raw goat’s milk feta and lightly steam the nectarines for optimal digestive ease). This salad delivers perfect nutrient balance, too: the fruit provides carbohydrate, and the cheese and oil provide healthy fats and protein.
• A bowl full of Grilled Zucchini with Arugula Sauce has the uber-health benefits of garlic, tomatoes, parsley, basil, olive oil, and arugula — including cancer-protective phytonutrients, vitamins C and folic acid, and anti-microbial properties, too. Since the dish has minimal carbohydrate, you can pair it with quinoa or a bowl of berries with hemp seeds for a delicious balance of nutrients.
• When you do crave pasta, try Penne with Arugula, Roasted Tomatoes, and Goat Cheese. Whole wheat pasta retains more important nutrients (like magnesium) than traditional refined pasta; arugula provides minerals like calcium, iron, copper, potassium, and manganese (vitamins, too) to help boost the dish’s nutrition and flavor.
  

Registered dietician Ashley Koff has been Citysearch’s “best nutritionist in LA” 3 years running and is a regular contributor to “Good Morning America,” the Huffington Post, the New York Times, CNN, and other national media. Ask Ashley your nutrition questions, and we'll post the most frequent and interesting ones in our weekly eNews (subscribe in the widget at the top left of this or any page of our site).