Arugula

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Description

Arugula is a herbaceous annual plant native to Europe and western Asia. Also known as rocket, this pungent smelling vegetable was known to the Romans. A member of the cabbage family, Arugula is related to watercress, mustard and radishes. It is particularly popular in the south of France , Italy, and in Egypt.

This plant grows to a height of about 20 inches and has tender green leaves that are smooth, sharply indented, and irregularly shaped, like those of dandelion. The piquant flavor of Arugula is reminiscent of watercress.

Uses

Arugula is used mainly as a salad herb, and the entire leaf is used. A little goes a long way due to its sharp flavor.

Pack Sizes

Food Service Pack	1 LB bags/cello containers
	8 oz bags/cello containers
	4 oz. bags/cello containers
Retail Packs	1 oz containers
	1/2 oz containers

Buying

Choose tender and fresh looking Arugula with bright green leaves that are deeply indented. Avoid limp, yellowing, or spotted leaves.

Nutritional Information

	Raw
Water	92%
Protein	0.3 grams
Carbohydrates	0.4 grams
Fat	0.1 grams
	per 10 g (1/2 cup)

Preparing                             

Trim off the roots and any fibrous stems.  The leaves should be washed thoroughly, as they tend to harbor a lot of sand and soil. Wash them just before using, in order to preserve their fresh appearance.

Serving Ideas

Arugula can be eaten raw or cooked, but it should be used with discretion, as it has quite a sharp flavor. It marks an attractive and flavorful seasoning it broth's, salads, mayonnaise, sandwiches, potato salads and pasta. It is also delicious pureed and incorporated into soups and sauces.

Storing

Arugula is highly perishable and does not keep well, even when refrigerated. Before storing it in the refrigerator, wrap a damp paper towel around the roots and place the vegetable in a perforated plastic bag; it will keep for 2 to 3 days but should be consumed as soon as possible.

Arugula can also be preserved standing up in a glass of water, like flowers; change the water daily.

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Arugula
Baby Dill
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Arugula Salad Nutritional Information

NUTRITIONAL FACTS*

Serving Size 3.0 oz. (85 g / about 2 cups)
Servings Per Container 1
Calories per Serving 15

Amount per Serving

% Daily Value*

-

Total Fat

0.5 g

1%

-

(Saturated Fat)

0.0 g

0%

-

(Mono Fat)

0.0 g

0%

-

(Poly Fat)

0.0 g

0%

-

(Trans Fat)

0.0g

0%

-

Total Carbohydrates

3.0 g

1%

-

Dietary Fiber

1.0 g

5%

-

Sugar

0.0 g

-

Other Carbs

0.0 g

-

Protein

2.0 g

-

Cholesterol

0 mg

0%

-

Sodium

25 mg

1%

-

Vitamin A

2,017 IU

40%

-

Vitamin B1 (Thiamin)

0 mg

0%

-

Vitamin B2 (Riboflavin)

0 mg

0%

-

Vitamin B3 (Niacin)

0 mg

0%

-

Vitamin B6

0 mg

0%

-

Vitamin B12

0 mcg

0%

-

Vitamin C

13 mg

20%

-

Vitamin D

0 mcg

0%

-

Vitamin E IU

0 IU

0%

-

Vitamin K

0 mcg

*

-

Biotin

0 mcg

*

-

Folate

82 mcg

20%

-

Pantothenic Acid

0 mg

0%

-

Calcium

136 mg

15%

-

Chloride

19 mg

*

-

Chromium

0 mcg

*

-

Copper

0 mg

0%

-

Iodine

0 mg

*

-

Iron

0 mcg

0%

-

Magnesium

40 mg

10%

-

Molybdenum

0 mcg

*

-

Phosphorus

44 mg

4%

-

Potassium

314 mg

9%

-

Selenium

0 mcg

*

-

Zinc

0 mg

0%

-

* Daily Value not established
**Percent Daily Value based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

-

Calories

2,000

2,500

-

Total Fat (Less than)

65 g

80 g

-

Saturated Fat (Less than)

20 g

25 g

-

Cholesterol (Less than)

300 mg

300 mg

-

Sodium (Less than)

2,400 mg

2,400 mg

-

Total Carbohydrates

300 g

375 g

-

Dietary Fiber

25 g

30 g

-

Calories per gram:

-

Fat 9

Carbohydrate 4

Protein 4

-

INGREDIENT: Organic Baby Arugula

This product contains NO yeast, wheat gluten, soy protein, milk/dairy, corn, sodium, sugar, starch, artificial coloring, preservatives, or flavoring.

arugula

Arugula



About Arugula
Arugula is an aromatic salad green.  It is also known as rocket, roquette, rugula and rucola, and is popular in Italian cuisine. How to grow, use, and store.

Nutrition
Like most salad greens, Arugula is very low in calories and is high in vitamins A and C. A 1/2 cup serving is two calories.  

History and Lore
In Roman times Arugula was grown for both it's leaves and the seed. The seed was used for flavoring oils.  On another interesting note, Rocket or Arugula seed has been used as an ingredient in aphrodisiac concoctions dating back to the first century, AD. (Cambridge World History of Food).

Part of a typical Roman meal was to offer a salad of greens, frequently Arugula ( spelled Arugola), romaine, chicory, mallow and lavender and seasoned with a "cheese sauce for lettuce"

Arugula Pesto
1 bunch arugula, stems removed (about 4 ounces)
2 3/4 teaspoons of coarse or Kosher salt
1/3 cup extra virgin olive oil
Freshly ground pepper to taste

Fill a large bowl with ice and add water, set aside.  Fill a medium sized saucepan with water and the 2 1/2 teaspoons of salt, and bring it to a boil. Add the arugula and as soon as the water returns to a boil, remove the arugula with a slotted spoon and place it immediately into the ice water to stop the cooking process.

Transfer the arugula to several layers of paper toweling or clean kitchen towels and allow to drain. Roll up the towels and squeeze as much moisture as possible from the arugula.  

Place the arugula in a blender jar and add the oil, 1/4 teaspoon of salt and the pepper and puree until the mixture looks like thick pesto.  There will be a small amount of oil on the surface.  Use immediately or transfer the mixture to a jar with a tight fitting lid if you are going to store it.   This will keep for at least 5 days, refrigerated.  Before using, stir the pesto to incorporate the oil accumulated at the top. 

Serve the pesto over some freshly cooked pasta or boiled potatoes.

Grow Arugula At Home
Seed Sources

Arugula is one of those great, simple greens to grow at home.  Sow the seeds in a sunny location in succession plantings (approximately every 20 to 30 days) from early spring to fall. 

Arugula performs best in spring to early summer.  After that time, plant it under the shade of an "airy" tree (not dense shade), or under shade cloth.   It is not fussy at all, although too much drought and summer heat will cause the leaves to be smaller and more "peppery".

This plant does go to "seed" fairly quickly.  But use the flowers in your salads and collect seeds for future plantings.  And if you make your "succession" plantings, then the new plants will be ready as the older plants are going to seed.

Harvest
To harvest simply pick the young leaves and the plant will keep generating new ones for months. Older leaves are a bit tougher and hotter.

The flowers are small, white with dark centers and can be used in the salad for a light piquant flavor.

How to Store
Rinse the leaves in cool water and dry on paper toweling. Wrap leaves tightly in plastic or a zip lock bag.  Best if used within two days.

Substitutes
You can substitute water cress for a simliar peppery flavor.  You can also use fresh baby spinach (but the flavor will not be the same). Also dandelion greens have a tart flavor but a bit more bitter.

Sources for Seeds
Shepherd's Seeds

Other Recipes
Arugula, Mushroom, and Walnut Salad  
Seared Ribsteak With Arugula
Goat Cheese and Arugula over Penne
Arugula, Orange and Red Onion Salad
Roasted Beet and Arugula Salad
More Recipes - that include Arugual from our GourmetSleuth database

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Nutrition

Arugula/1/2 cup raw
Calories	2.5
Total fat (g)	0.066
Saturated fat (g)	--
Monounsaturated fat (g)	--
Polyunsaturated fat (g)	--
Dietary fiber (g)	--
Protein (g)	0.258
Carbohydrate (g)	0.365
Cholesterol (mg)	0
Sodium (mg)	2.700
Vitamin C (mg)	1.500

Featured Recipe
Our featured recipe is from Chef Ken Calascione former Chef/Owner of La Traviata, Santa Fe, New Mexico. Please visit Ken's site La Cucina Eoliana E Siciliana.

Insalata di finocchio, rucola e parmigiano by Chef Ken Calascione

Ingredients
2  fennel bulbs
2  cups arugula
1 lemon, juiced
Parmigiano cheese
Extra virgin olive oil
Freshly ground pepper

Directions
Loosely arrange the arugula on the bottom of a shallow salad bowl, and then add some ground pepper and drizzle some olive oil on top.
Cut off the stems and leafy tops of the fennel, then finely slice the fennel into thin rounds and spread the slices over the arugula.
Pour the lemon juice over the fennel and arugula and drizzle with more olive oil and grind more pepper on top.
Shave the parmigiano with a potato peeler and cover the salad with the cheese, then serve.

Arugula Recipes

Arugula and Goat Cheese Mashed Potatoes

3 pounds russet potatoes, peeled, quartered
1/4 cup butter
1 1/4 cups whole milk
5 ounces soft fresh goat cheese, crumbled
1 cup packed chopped arugula leaves

Cook potatoes in large pot of boiling salted water until tender, about 30 minutes. Drain. Return potatoes to pot. Stir over low heat until excess moisture evaporates. Add butter; mash potatoes until smooth. Bring milk to simmer in saucepan. Remove from heat. Add goat cheese; whisk until melted. Add milk mixture to potatoes; whisk until smooth. Stir in arugula. Season with salt and pepper. Serves 6.



Arugula and Grilled Tempeh Salad

Tempeh:
2 cloves garlic, pressed
1 tablespoon lime juice
1/2 teaspoon powdered coriander
1 teaspoon organic dehydrated cane sugar
1/2 teaspoon sea salt
1/2 cup water
1 8 ounce package soy tempeh cut into fingers, 1/2 inch wide

Salad:
1 bunch arugula, coarsely chopped
2 ribs celery, chopped
1/2 cup mayonnaise or tofu mayonnaise
3 scallions, chopped
3 tablespoons chopped dill pickles
sea salt and pepper to taste

Whisk together garlic, lime juice, coriander, sugar, salt and water. Pour into a shallow bowl. Add tempeh and let marinate for 5 minutes, turning once or 8 to 24 hours refrigerated. Grill or broil on medium heat for 5 minutes or until browned. Turn and grill other side for about 4 minutes or until browned. When cool to the touch, dice into 1/2 inch cubes. Blend tempeh and other ingredients. Dice tempeh, blend with other ingredients. Allow to stand for 15 minutes. Place on lettuce bed. Serves 2 to 4.



Arugula, Orange and Fennel Salad

Salad:
6 fennel bulbs
1 red onion, shaved paper thin
2 cup mandarin orange segments
6 bunches fresh arugula
1 cup canned walnuts
2 tablespoons Italian sweet red chili oil

Vinaigrette:
1 1/2 tablespoons red wine vinegar
1 cup canola oil
1 teaspoon Dijon mustard
1 teaspoon kosher salt
1 teaspoon turbinado sugar
1/2 teaspoon fresh ground black pepper

Begin by preparing six fennel bulbs. Trim off the tops of the bulbs about 3 to 4 inches above the base. Using a small spoon, scoop out the inside of the bulb to form a cup. Be careful not to get the sides of the cup too thin or the bulb will fall apart while it is poaching. Poach the bulbs in either vegetable or chicken stock until tender but not soft. Remove the bulbs from the poaching liquid and cool them in a refrigerator. After the bulbs are cooled, trim the base of each bulb flat so that it will stand up on a serving plate without falling over. Next, prepare the vinaigrette; combine vinaigrette ingredients in a mixing bowl and whisk thoroughly. To assemble the salads, take a bunch of arugula and insert it into each of the bulbs. Set the stuffed fennel bulb onto a serving plate and arrange some of the shaved red onion over the top of the arugula. Set the orange segments and walnuts around the edge of the serving plate. Drizzle over the top of the arugula with the vinaigrette, allowing some of the vinaigrette to spill onto the serving plate, then garnish with a small amount of the chili oil. 6 servings.



Arugula Vichyssoise

3/4 cup chopped white and pale green part of leek, washed well
2 tablespoons olive oil
1 clove garlic, chopped
1 small russet potato, peeled, grated coarse and reserved in water to cover
2 cups low salt chicken broth
2 cups packed arugula, washed well and spun dry
3 tablespoons half and half or heavy cream
1 slice homemade type white bread, cut into 1/2 inch cubes
1 finely small plum tomato, seeded and diced, for garnish

In a small heavy saucepan cook the leek with salt and pepper to taste in 1 tablespoon of the oil over moderate heat, stirring, until it is softened, add the garlic, the potato, drained and the broth and simmer the mixture, covered, for 8 to 10 minutes, or until the potato is very soft. Stir in the arugula, simmer the mixture, covered, for 1 minute and in a blender puree it in batches for 2 minutes, or until it is completely smooth. Transfer the puree to a metal bowl set in a larger bowl of ice and cold water, stir in the half and half and chill the soup, stirring occasionally, for 10 minutes, or until it is cold. While the soup is chilling, in small heavy skillet cook the bread cubes in the remaining 1 tablespoon over moderate heat, stirring, until they are browned, transfer the croutons to paper towels and season them with salt. Divide the soup between 2 bowls and top it with the croutons and the tomato. Makes about 2 1/2 cups, serving 2.



Beef Carpaccio with Arugula and Caper Vinaigrette

12 ounce filet mignon
2 tablespoons fresh lemon juice
2 tablespoons warm water
1 tablespoon red wine vinegar
1/4 cup extra virgin olive oil
1/2 teaspoon salt
2 tablespoons drained nonpareil capers
3 cups gently packed arugula leaves, washed and thinly sliced
Parmesan cheese curls
freshly ground black pepper

Wrap beef and freeze until firm, about 1 hour. Cut beef across the grain into 1/8 inch slices. Place slices between two sheets of plastic wrap and pound with a kitchen mallet until paper thin but thick enough to be lifted from the plastic without tearing. Roll up beef in plastic and refrigerate 1 hour. For vinaigrette: In a blender, process lemon juice, water, vinegar, oil and salt until smooth. You may also whisk dressing ingredients in a bowl. Pour into a small bowl and stir in capers. Arrange beef slices in a single layer over six plates. Toss arugula with half the dressing. Mound arugula on top of beef. Top with Parmesan curls and black pepper. Serve remaining dressing separately. 6 servings.



Goat Cheese and Arugula over Penne

5 1/2 ounces goat cheese
2 cups coarsely chopped arugula, stems included
1 cup quartered cherry tomatoes
1/4 cup olive oil
2 teaspoons minced garlic
1/2 teaspoon ground black pepper
1/2 teaspoon salt
8 ounces penne pasta

Cook pasta in a large pot of boiling salted water until al dente. Crumble goat cheese into a large serving bowl. Add arugula, cherry tomatoes, olive oil, garlic and salt and pepper. Drain pasta and toss with goat cheese mixture. Serve.


Grilled Arugula and Sun Dried Tomato Pizza

2 tablespoons bottled teriyaki baste and glaze or bottled teriyaki baste and glaze with honey and pineapple
2 7 inch Italian bread shells
1/3 cup marinated sliced sun dried tomatoes, drained
2 tablespoons diced onion
1 1/2 cups shredded mozzarella cheese, divided
1 1/2 cups fresh arugula, chopped

Spread teriyaki baste and glaze evenly over each shell. Top with equal amounts of sun dried tomatoes, onion and half of cheese. Sprinkle on arugula, then cover with remaining cheese. Place pizzas on grill with cover over medium low coals. Grill, covered, 6 to 7 minutes, or until cheese melts and pizza is heated through. Cut each pizza into 8 slices. Makes 6 to 8 appetizer servings.



Linguine with Arugula, Pine Nuts and Parmesan Cheese

1 pound linguine
1/2 cup olive oil
4 ounces arugula, trimmed
1 cup freshly grated Parmesan cheese
1/2 cup pine nuts, toasted
additional freshly grated Parmesan cheese

Cook linguine in large pot of boiling salted water until just tender but still firm to bite, stirring occasionally. Meanwhile, heat oil in heavy large skillet over medium heat. Add arugula and stir until just wilted, about 30 seconds. Remove from heat. Drain pasta and return to pot. Add arugula and toss well. Add 1 cup Parmesan and salt and pepper to taste; toss well. Transfer to bowl. Sprinkle with pine nuts. Serve immediately, passing additional Parmesan separately. Serves 6.



Minestrone with Arugula Pesto

1 tablespoon olive oil
1 medium yellow onion, diced
2 cups diced eggplant or zucchini
8 to 12 mushrooms, sliced
1 14 ounce can stewed tomatoes
1 large white potato, diced
1/4 cup tomato paste
2 teaspoons dried oregano
2 teaspoons dried basil
3/4 teaspoon salt
1/2 teaspoon ground black pepper
1/2 cup tubettini or orzo pasta

For the pesto:
4 to 6 cloves garlic, minced
1 1/2 cups packed arugula, chopped
1/3 cup chopped almonds or walnuts
1/3 to 1/2 cup olive oil
1/4 to 1/2 cup grated Parmesan cheese

In a large saucepan heat oil. Add the onion, eggplant mushrooms and cook over medium heat for 8 to 10 minutes, stirring frequently. Stir in 6 cups of hot water, stewed tomatoes, potato, tomato paste and seasonings and bring to a simmer. Cook for about 20 minutes over medium low heat, stirring occasionally. Stir in the pasta and cook for 10 to 12 minutes more, stirring frequently. Set aside for 10 minutes before serving. Meanwhile, make the pesto. Puree the garlic, arugula and nuts together in a bowl, food processor fitted with a steel blade, or blender. Blend in the oil and cheese, forming a paste. Transfer to a serving bowl. Ladle the minestrone into bowls and swirl a small spoonful of pesto into each bowl. Serve with warm Italian bread.



Pasta Salad With Arugula and Tomato Dressing

2 garlic cloves, chopped
4 ripe, red tomatoes, peeled, deseed and chop 2 of these
2 small, tender arugula leaves, chopped
1 tablespoon olive oil
1 8 ounce package of pasta
salt and pepper to taste

Mix tomatoes, garlic and chopped arugula in a bowl. Add olive oil and season to taste with salt and pepper. Cover and refrigerate for at least 2 hours for the flavors to mingle. Cook pasta per directions on the package. Drain, toss with chilled Arugula mixture and serve warm. Sprinkle with grated Parmesan Cheese, if desired.



Potato Arugula Salad

1 1/2 pounds red potatoes, cut into 3/4 inch cubes
3 tablespoons white wine vinegar or regular vinegar
2 tablespoons minced fresh tarragon or 2 teaspoon dried
2 cloves minced garlic
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup olive oil
1 bunch arugula, about 1/2 pound
1 pint of cherry tomatoes, halved or grape tomatoes

Bring large pot of salted water to boil. Add cubed potatoes and cook until tender, about 12 to 15 minutes. In a bowl, mix next 5 ingredients until salt dissolves. Whisk in oil until it thickens. Drain potatoes, return to pot. Toss with dressing, tomatoes, arugula. Serve at room temperature. Serves 4.



Salmon and Arugula Appetizer

3/4 pound arugula
3/4 pound boneless, skinless, salmon fillet
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 teaspoon grated lemon zest
1 cup ricotta cheese
1 green onion, top only, thinly sliced
1 cup finely grated provolone cheese
1/2 cup matzo meal

Remove stems from arugula. Steam leaves just until limp. Run cold water over leaves to cool. Press out excess water; chop fine. Chop salmon very fine with a knife or use a food processor. Add salt, pepper, zest and ricotta, mix well. Place these ingredients into mixing bowl. Stir in arugula, green onion, provolone and matzo meal by hand. Roll mixture into one inch balls. Place on a cookie sheet. Bake at 400F for 7 minutes. Makes 30 one inch balls.



Shrimp with Tomatoes and Arugula

1 1/2 pounds large shrimp, peeled and deveined
1/4 cup extra virgin olive oil
3 cloves garlic, peeled and minced
1/2 teaspoon red pepper flakes
2 anchovies, chopped
1 1/2 pounds Roma tomatoes, peeled, seeded and chopped
salt and freshly ground black pepper to taste
2 cups arugula, coarsely chopped
lemon wedges
1/2 pound feta cheese, crumbled, optional

Heat olive oil in a medium pan over medium heat, add the garlic and red chili pepper, cook until garlic releases its aroma. Do not brown. Add the anchovies, stir until dissolved. Add the tomatoes, salt and pepper. If you are using the optional feta cheese allow for its saltiness. Raise the heat and cook until juice thickens, about 10 minutes. Lower the heat and add the shrimp, cook approximately 3 minutes or just until shrimp is opaque. Do not over cook shrimp. Arrange arugula on a large platter and cover with shrimp and tomato mixture. Garnish with lemon wedges and sprinkle with optional feta. Serves 6.



Spaghetti con Arugula

1 pound spaghetti
4 cloves garlic, diced
2 Roma tomatoes, diced
4 tablespoons sun dried tomatoes, sliced, soaked in water and drained
5 tablespoons olive oil
1 cup arugula
4 tablespoons pecorino cheese, shaved
1 pinch chili flakes
salt

Drop pasta into salted boiling water. Add olive oil, chopped garlic and chili flakes to saute pan, roast until blond. Add sun dried tomatoes to pan, let cook a minute, then set aside. Drain pasta, then put into pan, adding 3/4 cup arugula. Toss everything together for 1 to 2 minutes making sure to coat pasta. Pour into serving plate and garnish with remaining arugula and shaved pecorino cheese. Serves 4.



Spinach and Arugula Salad

1 cup baby spinach
1 cup small arugula leaves
1 small tomato, cut into small wedges
1 small seedless orange
1 teaspoon crumbled dried thyme
1/4 teaspoon freshly grated orange zest
salt to taste
freshly ground pepper to taste
2 tablespoons extra virgin olive oil

Wash and dry the spinach and arugula leaves. Arrange the leaves on two individual plates and top with the tomato. Halve the orange. Peel half of the orange and cut into small pieces. Use the remaining half of the orange to provide juice and orange zest. In a small bowl mix together two tablespoons juice squeezed from the reserved orange half, thyme, orange zest, salt and pepper. Slowly mix the oil into the dressing by briskly whisking. Pour the dressing evenly over the two plates and serve, or serve the dressing on the side. Makes 2 servings.



Whole Wheat Spaghetti with Arugula

1 1/2 tablespoons olive oil
1/4 teaspoon crushed red pepper
2 garlic cloves, minced
1 cup chopped tomato
1 1/2 tablespoons red wine vinegar
1/2 teaspoon freshly ground pepper
1 pound arugula, trimmed and torn, about 16 cups
4 cups cooked whole wheat spaghetti

Heat 1/2 tablespoon oil over medium high heat in medium pot. Add red pepper and garlic; saute 20 seconds. Add tomato and arugula; saute 2 minutes or until arugula is wilted. Spoon into a large bowl. Add 1 tablespoon oil, cooked spaghetti, vinegar and black pepper; toss well. Makes four 1 1/2 cup servings.



Wilted Arugula

1 package baby arugula
olive oil
salt and pepper
red pepper flakes
Parmesan cheese

Put a little olive oil in a pan and bring to medium heat. Add arugula, salt, pepper and red pepper flakes. Allow to wilt about 5 minutes. Use under steak or as a side dish, top with freshly grated Parmesan cheese.