Are you ready to discover the vibrant world of arugula, the peppery green that’s a star in salads, a delightful topping for pizzas, and a flavour enhancer in countless other dishes? This guide dives deep into everything you need to know about this versatile leafy green, from its ancient roots to its modern-day culinary applications, nutritional benefits, and helpful tips for using it.
Arugula’s Rich History
Arugula, also known as rocket, boasts a history that stretches back to the Roman Empire. This ancient green, believed to have originated in the Mediterranean region, specifically Southern Europe and Western Asia, was a favorite of the Romans, who cultivated it for its distinct peppery flavour. They used it in salads and as a flavoring agent in various dishes. The popularity of arugula spread throughout Europe during the Middle Ages, and eventually made its way across the Atlantic to the Americas, where it is now widely enjoyed. Historically, arugula has even been associated with various medicinal properties, including use as an aphrodisiac.
Cooking with Arugula: Techniques and Tips
Arugula’s flavour is at its peak when eaten fresh. But if you’re looking to experiment, here’s how to cook arugula to bring out its best qualities:
- General Cooking Overview: Quick, high-heat cooking is key. Arugula wilts and loses its flavour easily. It is often used as a finishing green, added at the very last minute to preserve its fresh taste.
- Preparing Arugula: Wash and dry the leaves thoroughly, removing any tough stems. Chopping the arugula is an option, particularly for dishes where it will be mixed with other ingredients, or sauteed.
- Grilling Arugula: Grilling is less common, but it can create a unique charred flavour. Lightly toss arugula with olive oil and grill very briefly, just until wilted. Serve immediately.
- Baking with Arugula: Arugula can be added to pizzas, tarts, or baked dishes. For best results, add it during the last few minutes of baking to retain its flavour and texture. For pizzas, add it after the pizza comes out of the oven.
- Sautéing Arugula: Sauté arugula quickly in a pan with olive oil, garlic, and a pinch of salt, until just wilted, usually in a minute or two. It is delicious in omelettes, pasta, or side dishes.
Ingredient Preparation for Arugula
- Cutting Arugula: Arugula leaves are small, and can often be left whole. If you prefer a more integrated flavour, roughly chop or tear them for salads or other preparations.
- Arugula and Peeling, Dicing, and Mincing: Arugula doesn’t need peeling. Dicing and mincing is not necessary for arugula.
Storing Arugula for Freshness
Proper storage is critical to keeping your arugula fresh and flavorful. Here’s how to do it:
- Short-Term and Long-Term Storage: Wash and thoroughly dry your arugula before storing it. Wrap the arugula in paper towels and place it in a loosely sealed plastic bag in the crisper drawer of your refrigerator.
- Shelf Life: Properly stored, arugula will last approximately 3-5 days in the refrigerator. If it starts to wilt or become discolored, it’s time to discard it.
Arugula Substitutes: Finding the Right Alternative
If you’re looking for a substitute for arugula, here are a few great options:
- Watercress: Watercress offers a similar peppery flavor profile.
- Spinach: Spinach can be a good substitute, providing a milder flavour.
- Mustard Greens: Mustard greens provide a comparable peppery bite.
- Baby Kale: Baby kale offers a slightly different texture and flavor, but it’s a viable alternative.
Arugula Nutrition Facts: A Powerhouse of Goodness
Arugula is a nutritional powerhouse, low in calories and packed with beneficial nutrients. Here’s a look at what it offers:
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Serving Size: A 1-cup serving (about 20 grams) contains approximately:
- Calories: 5
- Carbohydrates: 1 gram
- Protein: 0.5 gram
- Fat: 0 gram
- Vitamin K: 106% of the recommended daily allowance (RDA)
- Vitamin A: 24% of the RDA
- Vitamin C: 8% of the RDA
- Calcium: 3% of the RDA
- Folate: 5% of the RDA
- Potassium: 2% of the RDA
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Health Benefits, Allergies and Sensitivities: Arugula is rich in antioxidants, supporting cell health. Its high vitamin K content contributes to strong bones and healthy blood clotting. Glucosinolates in arugula have potential cancer-preventative properties. Arugula is generally safe, though it contains nitrates, which may need consideration by individuals with specific health concerns. It’s not a common allergen.
Arugula Pairings: Complementing the Peppery Flavor
Arugula’s peppery flavour shines when paired with the right ingredients. Here are some delicious pairings:
- Cheeses: Parmesan, goat cheese, feta, mozzarella.
- Fruits: Pears, apples, figs, grapes.
- Nuts: Pine nuts, walnuts, almonds.
- Dressings: Balsamic vinaigrette, lemon vinaigrette, olive oil, salt, and pepper.
- Proteins: Grilled chicken, salmon, prosciutto, bacon.
- Other Vegetables: Tomatoes, roasted vegetables, onions.
- Examples: Arugula salad with goat cheese, pears, and walnuts; pizza topped with mozzarella, prosciutto, and arugula; pasta with arugula, parmesan, and lemon.
Cleaning and Washing Arugula
Proper cleaning is essential to enjoy arugula at its best:
- Washing Arugula: Fill a bowl with cold water. Submerge the arugula and swish it around gently to remove any dirt or sand. Drain the water and repeat as needed. Thoroughly dry the arugula using a salad spinner or patting it gently with paper towels. Washing the arugula just before you’re ready to use it will keep it fresher.
Ripeness: Selecting the Best Arugula
Choosing the right arugula is key to maximizing your enjoyment. Here’s how to determine its ripeness:
- Identifying Ripe Arugula: Arugula is typically sold when it’s young and tender. Look for vibrant green leaves, avoiding any that appear wilted or yellowing. Don’t buy arugula with slimy or discolored leaves. If buying pre-packaged arugula, check the best-before date.
- Arugula Season: Arugula is typically in season during the spring and autumn. However, thanks to greenhouse cultivation, it’s often available year-round in many supermarkets.
Facts and FAQs about Arugula
What is arugula good for?
Arugula is a versatile ingredient used in salads, pizzas, and numerous dishes, adding a peppery flavour. It is low in calories and rich in nutrients.
What are the benefits of eating arugula?
Arugula is a nutritious food, providing several health benefits. It is packed with antioxidants, supporting cell health. Its high vitamin K content contributes to strong bones and healthy blood clotting.
Can you eat raw arugula?
Yes, in fact, arugula is most often eaten raw.
Is arugula the same as rocket?
Yes, arugula and rocket are the same plant. The name “rocket” is commonly used in the United Kingdom and other parts of the world.
What does arugula taste like?
Arugula has a distinctive peppery and slightly bitter taste. The flavour can vary depending on the plant’s age, with younger leaves being more tender and milder.
What is a good substitute for arugula in a salad?
Good substitutes for arugula include watercress, spinach, and mustard greens.
Conclusion: Embrace the Peppery Goodness of Arugula
Arugula, with its unique flavour profile and nutritional benefits, offers a world of culinary possibilities. From its humble origins to its current status as a beloved ingredient, this peppery green adds a special touch to any meal. Try incorporating arugula into your cooking, and experience the delicious versatility it has to offer. Explore the world of arugula – it’s a flavour journey you won’t regret.