Arugula
Description
Arugula, also known as rocket, roquette, rugula, and rucola, is a leafy green with a distinctive peppery flavor that has become a staple in salads and gourmet dishes. Its scientific name is Eruca vesicaria, and it's a member of the Brassicaceae family, which includes broccoli, kale, and cauliflower. The leaves of arugula are tender and bite-sized, with a deep green color and lobed edges. It's often sold in bunches or as loose leaves and can be found both in fresh markets and as a pre-packaged salad green.
Common uses
Arugula is commonly used fresh in salads, where its peppery taste can complement other greens or stand alone as the main leafy component. It is also used as a garnish, added to sandwiches for a spicy crunch, and incorporated into pasta dishes, pizzas, and grain bowls. Less commonly, arugula can be cooked similarly to other leafy greens, sautéed or wilted, although its flavor is best enjoyed fresh.
Nutritional value
Calories
Arugula is a low-calorie food, with approximately 5 calories per cup (about 20 grams or 0.7 oz).
Protein
Each cup of arugula contains roughly 0.5 grams (0.02 oz) of protein.
Fat
Arugula is virtually fat-free, with less than 0.15 grams (0.005 oz) per serving.
Carbohydrates
It contains about 0.7 grams (0.02 oz) of carbohydrates per cup.
Vitamins
Arugula is high in Vitamin K and also contains Vitamin A, Vitamin C, and folate.
Minerals
It provides calcium, potassium, and magnesium, along with smaller amounts of iron and phosphorus.
Health benefits
Arugula is rich in vitamins and minerals, particularly Vitamin K, which is essential for bone health and blood clotting. The antioxidants in arugula, such as Vitamin C and Vitamin A, may help protect cells from damage. The folate in arugula is important for pregnant women, as it can help prevent neural tube defects. Additionally, the leafy green is low in calories, making it an excellent choice for weight management.
Potential risks
While arugula is safe for most people, those with certain health conditions should consume it with caution. For example, individuals taking blood thinners should monitor their Vitamin K intake, as arugula is high in this vitamin. Additionally, arugula may be a source of nitrates, which can be problematic in excessive amounts, particularly for infants or people with cardiovascular issues.
Common recipes
Arugula is often found in salad recipes, mixed with other greens or as the sole green. It's also used in pasta dishes, atop pizzas, and in sandwiches. Arugula pesto is a flavorful alternative to basil pesto.
Cooking methods
While typically eaten raw, arugula can also be lightly sautéed or wilted. However, high heat can diminish its characteristic flavor.
Pairing with other ingredients
Arugula pairs well with citrus, nuts, parmesan, goat cheese, balsamic vinegar, and fruits like pear and watermelon.
Summary
Arugula is a versatile and flavorful leafy green that enriches any dish with its peppery taste. It's not only a culinary favorite but also offers a multitude of health benefits due to its nutrient-rich profile. Whether used as a salad base, a pizza topping, or a sandwich green, arugula adds a gourmet touch to simple and sophisticated dishes alike.