Arugula, also known as rocket in UK countries, roquette in France and rucola in Italy, is one of the bitter herbs mentioned in the Old Testament. A native to the Mediterranean, this cruciferous green has a long history in Jewish and Roman times used for medicinal and culinary purposes. The flavor has been described as tasting mustard-like, peppery, tart, bright, or bitter. For us, it is usually that green in our salad mixes that has the most complex flavor. Love or hate it, arugula is a powerhouse of nutritional density.
It was brought to America by British colonists and European settlers, mostly Italian, and is cultivated around the world for its distinctive taste. It became more popular in the US in the 1990s and today, it is used as a common salad, soup, and garnish ingredient in many cuisines.
You can find it in Greek and French salads, sandwiches, Italian pestos and pizzas, North African harissas, South American chimichurris, and Asian stir-fries. Arugula is rich in vitamins, minerals, and phytonutrients with anti-inflammatory and antioxidant properties. That said, it may be an acquired taste for some like me – but it didn’t take long!
Peak Time: August to October
Average Price: $5.36 per pound
Tips for Selection and Storage: Choose bright green leaves that are crisp and firm, not wilted, yellowed, or brown. Younger smaller leaves are more tender and sweeter than larger leaves that can be quite peppery. Keep leaves unwashed until you are ready to use them. If bought in bunches, store in a baggie in layers between paper towels. If bought in a carton, remove any wilted or slimy leaves, layer between paper towels, and return to the carton. Refrigerate promptly in the crisper. When ready to use, wash leaves gently and dry them completely. Arugula is delicate and can be easily bruised.
Tips for Preparation: Arugula is usually used raw in salads, sandwiches, pizza, and garnishes. However, you can sauté arugula in a skillet with olive oil and a little balsamic vinegar quickly until it wilts. This mellows its flavor, making it great for pasta dishes, as a side dish for meats, or added to pasta dishes, soups, and frittatas. You can make a peppery pesto by blending arugula with olive oil, garlic, nuts (like pine nuts), and Parmesan cheese. This can be added to pasta sauces. Freeze excess arugula pesto in ice cube trays for later use. For making variations of lasagna, you can use arugula along with or substituted for spinach.
Nutritional Highlights: Arugula is a powerhouse of nutrition in a tiny leaf. Research has shown that it can support bone health, immune function, heart health, and may help fight inflammation and certain cancers. Arugula is rich in vitamins K, A, C, folate, and other B vitamins. Minerals include iron, calcium, potassium, magnesium, and manganese. Many of arugula’s health effects come from the antioxidants and phytonutrients like sulforaphane and erucin that give arugula it’s pepper taste.
Click here for a recipe for Arugula, White Bean and Italian Sausage Soup.
