Category: Vegetables
🤔 What Is Arugula?
Arugula, also known as rocket or roquette, is a leafy green vegetable prized for its fresh, peppery, and slightly bitter flavor. Its tender leaves and zesty bite make it a popular choice for salads, a topping for pizzas, and a flavorful addition to pasta and pestos.
Quick Reference Card
| Condition | Ideal Storage | Duration |
|---|---|---|
| Whole/Unwashed Arugula | Refrigerator (in breathable bag) | 2-4 days |
| Washed Arugula | Refrigerator: 0-4°C (32-39°F) | 1-2 days |
| Frozen | Not applicable | Not recommended |
The Triple-S Method
Master the three essential steps for food success:
🛒 SHOP SMART: Selection Guide
- Look for vibrant, deep green leaves.
- Choose leaves that are crisp and fresh-looking, not wilted.
- If sold in a bag or clamshell, check for excess moisture or slimy leaves at the bottom.
Appearance
Fresh arugula leaves are a uniform dark green. Avoid any bunches or bags that contain yellowing, browning, or bruised leaves.
Smell
Arugula should have a fresh, slightly peppery scent. A strong, unpleasant, or sour smell is a sign of decay.
Texture
The leaves should be tender but crisp. Limpness or a slimy feel indicates that the arugula is past its prime.
Common Varieties / Types
The main difference in arugula is between baby and mature leaves.
- Baby Arugula: Harvested early, these leaves are smaller, more tender, and have a milder, less peppery flavor. They are ideal for delicate salads.
- Mature Arugula: These leaves are larger with a more robust, pungent, and peppery bite. They hold up well to dressings and can also be lightly cooked or wilted.
📅 Seasonal Buying Guide
North America (USA/Canada)
Arugula is a cool-weather crop, making its peak seasons spring and autumn. While available year-round from greenhouses, its flavor is best during these milder seasons.
Europe
Similarly, arugula thrives in the spring and autumn in Mediterranean climates. It is available all year but may be more bitter when grown in the intense summer heat.
Australia/New Zealand
Peak seasons for field-grown arugula are during the spring and autumn months.
Tropical/Subtropical Regions
Arugula can be grown in these regions, often year-round, but prefers the slightly cooler and drier parts of the year.
Seasonal Quality Variations
Arugula grown in the heat of summer can become more bitter and “bolt” (produce flowers) more quickly. The most tender and flavorful leaves are found during its cool spring and fall peaks.
❄ STORE FRESH: Storage Guide
- Primary Method: Refrigerator for 2-4 days.
- Key Tip: Keep it dry. Store with a paper towel to absorb moisture.
- Do not wash until ready to use.
Storage Method Details
Refrigerator: According to the USDA, leafy greens like arugula are highly perishable. Store unwashed arugula in a perforated plastic bag or a container lined with a dry paper towel in the crisper drawer. According to food safety authorities, this short timeframe of 2-4 days is crucial as moisture and trapped air accelerate the growth of spoilage bacteria.
Washed Arugula: Once washed, arugula’s shelf life drops to 1-2 days. If you wash it in advance, it is crucial to dry it thoroughly, ideally in a salad spinner, before refrigerating.
Arugula’s delicate leaves have a high respiration rate and are extremely susceptible to moisture-related decay. Refrigeration slows this process, and keeping the leaves dry prevents the growth of spoilage bacteria that turn the leaves slimy.
Ethylene Production/Sensitivity
Arugula is sensitive to ethylene gas. Store it away from high-producing fruits like apples, bananas, and tomatoes to prevent premature yellowing and decay.
Revival Techniques
If arugula is slightly wilted but not slimy or yellow, you can often revive it. Submerge the leaves in a bowl of ice water for 15-30 minutes, then dry them completely in a salad spinner to restore their crispness.
⚠ STAY SAFE: Food Safety Tips
- Max Time at Room Temp: 2 Hours (once cut)
Understanding Food Safety Rules
Leafy greens like arugula can be a source of foodborne illnesses like E. coli if not handled properly. The CDC recommends washing arugula thoroughly under running water before eating, even if it’s labeled “pre-washed.” Discard any slimy or decayed leaves immediately.
Reheating Methods
Arugula is not reheated. It is either eaten raw or wilted directly into a hot dish at the last moment.
Date Labels Explained
Bagged arugula will have a “Best By” date, which is an indicator of quality. It’s best to use it by this date, but always inspect for sliminess or off-odors before consuming.
Allergen Information
- Contains: None of the top 9 allergens.
⚠ Special Safety Considerations
Due to its growth close to the soil and textured leaves, arugula can trap dirt and sand. A thorough wash by submerging the leaves in a bowl of cold water, swishing, and then lifting them out is very effective.
Pesticide Residue Information
Leafy greens like arugula can have pesticide residues. The FDA recommends washing them well. To reduce exposure, consider buying organic arugula when possible.
🧊 Freezing & Thawing Guide
Freezing Effects & Preparation
Freezing is not recommended for arugula intended for salads, as it destroys the crisp texture. However, frozen arugula works well in cooked applications like soups, sauces, or pestos.
To freeze, blanch the arugula leaves in boiling water for one minute, then immediately plunge them into an ice bath to stop the cooking. Squeeze out as much water as possible and freeze in airtight bags or ice cube trays.
Recommended Thawing Methods
Add frozen arugula directly to the hot dish you are cooking, such as a soup or pasta sauce. There is no need to thaw it first.
Not Recommended
Do not thaw arugula before use, as it will become a watery, mushy pile.
🔥 Cooking Information
Quick Cooking Reference
Arugula is rarely “cooked” in a traditional sense; it’s most often wilted by residual heat.
| Method | Heat | Time | Result |
|---|---|---|---|
| Wilting (in pasta/sauce) | Residual Heat | 30-60 seconds | Tender, less peppery |
| Pizza Topping | Added after baking | N/A | Fresh and peppery |
| Sautéing | Medium | 1-2 minutes | Soft, flavor mellows |
Cooking Methods for Arugula
Arugula’s peppery flavor mellows with gentle heat.
Wilting
This is the most common method. Add a large handful of fresh arugula to hot pasta, soups, or sauces right at the end of cooking. The residual heat will wilt the leaves perfectly in under a minute, adding a fresh, peppery note without bitterness.
As a Topping
Toss fresh arugula with a little olive oil and lemon juice and pile it on top of a pizza or flatbread right after it comes out of the oven. The heat from the pizza will slightly wilt the leaves.
📊 Nutritional Information
Average values per 100g (approx. 3.5 oz) portion
- High in: Vitamin K
- Good source of: Vitamin A, Vitamin C, Folate, Calcium
Arugula (Raw/Fresh)
- Calories: 25 kcal
- Protein: 2.6g
- Fat: 0.7g
- Carbohydrates: 3.7g
- Fiber: 1.6g
Arugula (Cooked/Prepared)
- Calories: 25 kcal
- Protein: 2.6g
- Fat: 0.7g
- Carbohydrates: 3.7g
- Fiber: 1.6g
Key Nutrients & Their Benefits
- Vitamin K: Essential for proper blood clotting and plays a critical role in building and maintaining strong bones.
- Glucosinolates: These are the compounds that give arugula its peppery taste. They are believed to have potent antioxidant and anti-inflammatory properties.
- Nitrates: Like beets, arugula is a source of dietary nitrates, which may help improve blood flow and lower blood pressure.
Nutritional data is an estimate. Consult with a nutritionist for personalized advice.
🌎 Sustainability & Sourcing
Arugula is a fast-growing crop that can be grown sustainably. It does not require excessive water and can be grown in many different climates, reducing the need for long-distance transport if sourced locally.
Buying organic arugula from local farmers’ markets during the spring and fall is the most sustainable option. This supports local agriculture and ensures the freshest, most flavorful product.
🔄 Substitutions & Alternatives
For a similar peppery bite in salads, watercress or radicchio are good substitutes. For a milder flavor, baby spinach or mixed salad greens can be used.
In pesto, arugula can be replaced with basil (for a classic flavor) or other greens like kale or spinach.
🔪 Recommended Tools
A salad spinner is the most valuable tool for arugula. It allows you to wash it thoroughly and then dry it completely, which is the key to keeping it crisp and preventing it from becoming slimy.
💡 Pro Tips
♻ Waste Reduction
If your arugula is about to wilt, don’t let it go to waste. Blend it with olive oil, nuts (like pine nuts or walnuts), garlic, and Parmesan cheese to make a delicious and peppery arugula pesto.
✨ How to Revive It
You can bring slightly limp arugula back to life by soaking it in a bowl of ice water for 15-30 minutes. The cells of the leaves will reabsorb the water and become crisp again. Be sure to dry it thoroughly afterward.
❓ FAQ
A: There is no difference. “Arugula” is the common name in North America (from Italian), while “rocket” is the common name in the UK and Australia (from French).
A: The peppery, slightly bitter flavor is arugula’s signature. However, this bitterness can become more intense if the plant is grown in very hot weather or if the leaves are very mature.
A: The key is to keep it dry. Store it unwashed in the refrigerator in a container lined with a paper towel to absorb any excess moisture.
A: While it is generally safe to eat directly from the bag, food safety authorities like the CDC still recommend giving all leafy greens an additional rinse at home as a final precaution.
A: Yes, but it should be cooked very lightly. It’s best when just wilted into hot pasta or soup at the end of cooking, which mellows its peppery bite without making it mushy.
A: Yes, baby arugula is harvested earlier, so its leaves are smaller, more tender, and have a much milder peppery flavor than mature arugula.
A: It has a distinctive fresh, peppery, and slightly spicy or bitter flavor with nutty undertones.
A: Absolutely. Arugula pesto is a popular and delicious variation on classic basil pesto, offering a more robust and peppery flavor.
A: No, arugula is not a lettuce. It is a cruciferous vegetable belonging to the Brassicaceae family, the same family as broccoli, cabbage, and mustard greens.
A: Yes, arugula is very easy to grow in containers. It grows quickly and prefers cooler weather, making it a great choice for spring and fall container gardens.