Vegetable, Leafy Green | Vegan Vegetarian Gluten Free Low Calorie Low Carb

Arugula

Eruca vesicaria subsp. sativa Allergen-Free
arugula

Sourcing & Taxonomy

  • Family Brassicaceae
  • Primary Cuisine Mediterranean
  • Seasonality Spring, Fall
  • Source Arugula Plant

The Forktionary Angle

"Beyond the salad bowl: integrating arugula's vibrant peppery kick to balance rich meats, creamy cheeses, and sweet fruits."

Definition

A leafy green vegetable from the mustard family, known for its distinct peppery, slightly bitter flavor profile.

Sensory Profile

TastePeppery, Bitter, Slightly nutty, Earthy
TextureTender, Crisp (when fresh)
AromaPungent, Earthy, Mustard-like
AcidityLow

Technical Metrics

Best Storage Method

Refrigerated, wrapped in damp paper towel

Common Names

Rocket, Roquette, Garden Rocket

Vitamin K Content (1 cup)

28% Daily Value

Nutrition Facts

Per 30g
Calories25 kcal
Total Fat0.7g
Saturated Fat0.1g
Trans Fat0g
Cholesterol0mg
Protein2.6g
Total Carbohydrate3.7g
Dietary Fiber1.6g
Total Sugars1.6g
Calcium160mg
Iron1.46mg
Potassium369mg

Chef’s Secret

To reduce bitterness, soak mature arugula in ice water for 15 minutes before serving.

Substitutions

Best Match

Watercress

1:1

Similar peppery bite, slightly more bitter. Best used fresh.

Radicchio

1:1

Offers a bitter note and crisp texture, but less peppery. Good for salads.

Baby Spinach

1:1

Milder flavor, but similar tender texture and versatile use in salads/cooking.

Endive

1:1

Distinct bitter taste and crispness, good for salads but lacks peppery notes.

Buying Guide

Choose vibrant green leaves without wilting or yellowing. Store unwashed in the fridge to maintain freshness.

Flavor Pairings

Lemon Parmesan Balsamic Vinegar Prosciutto Olive Oil Tomatoes

Recipes Using Arugula

15 Minutes Or Less To Go Free Of Something Preparation

5 A Day Salad

Fuel your body with this vibrant 5-A-Day Power Salad! Packed with 5 servings of colorful veggies, it's a quick, easy, and delicious way to get your daily dose of nutrients. Perfect for a healthy lunch or light dinner, this recipe is sure to become a new favorite.

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Dinner Party Occasion Dinner Party Dietary

Arugula Rocket Beet And Goat Cheese Salad

This vibrant salad combines earthy roasted beets, creamy goat cheese, peppery arugula, and crunchy candied walnuts for a flavor explosion! The tangy orange vinaigrette perfectly complements the sweetness of the beets and the richness of the goat cheese. A quick and easy recipe, perfect for a light lunch or a sophisticated side dish. Inspired by Martha Stewart.

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North American Holiday Event Salad Dressings Time To Make

Arugula And Avocado Salad With Shaved Parmesan

Elevate your salad game with this vibrant and flavorful arugula and avocado salad! This simple yet elegant recipe, inspired by *Raising the Salad Bar*, combines peppery arugula, creamy avocado, and salty shaved Parmesan cheese, all tossed in a bright lemon vinaigrette. Ready in just 15 minutes, it's the perfect light lunch, side dish, or appetizer.

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Side Dishes Cuisine Preparation Low In Something

Arugula And Walnut Pesto With Penne

Rachael Ray-inspired! This vibrant Arugula & Walnut Pesto Penne recipe is a quick, easy, and delicious weeknight meal. Fresh arugula and walnuts create a zesty pesto, tossed with perfectly cooked penne and crisp green beans. Get ready for a flavor explosion!

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Cuisine American Low Carb Easy

Arugula Pepperoni Salad

A zesty and flavorful arugula salad featuring spicy pepperoni, crunchy pecans, and a homemade honey-mustard dressing. This quick and easy recipe from Hormel Foods is absolutely fabulous! Perfect for a light lunch, appetizer, or side dish.

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Preparation Pineapple Seasonal Cuisine

Arugula Pineapple Salad

A vibrant and refreshing salad recipe by Canadian Chef Anna Olson! This zesty arugula and pineapple salad combines the peppery bite of arugula with the sweetness of fresh pineapple, crunchy toasted pine nuts, and a tangy vinaigrette. Perfect as a light lunch, side dish, or starter for any occasion. Get ready to impress!

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Egg Free Dinner Party Preparation Cuisine

Arugula Salad With Shaved Manchego

Impress your guests with this stunning Arugula Salad featuring thinly shaved Manchego cheese! Quick, easy, and bursting with fresh flavors, this recipe is a guaranteed crowd-pleaser. Inspired by a favorite recipe from my best friend Judy, this salad is perfect for a light lunch, a vibrant side dish, or a sophisticated appetizer. Get ready to elevate your salad game!

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Salads Eggs Dairy Citrus Dietary

Arugula Blood Orange And Bleu Cheese Salad

This vibrant salad bursts with flavor! Made with juicy blood oranges (if you're lucky enough to have a tree, even better!), peppery arugula, and creamy bleu cheese, this recipe is surprisingly simple and ready in minutes. Inspired by Bon Appetit, this is a perfect light lunch, side dish, or starter.

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Omelets And Frittatas Low In Something Very Low Carbs Breakfast

Arugula Feta Dill Frittata

This vibrant Arugula Feta Dill Frittata is the perfect brunch or light dinner option! Easy to make, packed with fresh flavors, and ready in under 30 minutes. Impress your guests with this simple yet elegant dish featuring peppery arugula, salty feta, and fragrant dill.

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Tomatoes Time To Make Seasonal Corn

Arugula Fresh Corn And Tomato Salad

A vibrant and refreshing summer salad! This Arugula, Fresh Corn, and Tomato Salad is bursting with fresh flavors – sweet corn, juicy cherry tomatoes, peppery arugula, and a tangy champagne vinaigrette. Easy to make in under 15 minutes, it's perfect as a light lunch, side dish, or appetizer. Get ready for a taste of summer!

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High Calcium Time To Make 15 Minutes Or Less Dietary

Arugula Pine Nuts And Parmesan Salad

A vibrant and flavorful arugula salad, ready in minutes! This easy recipe combines peppery arugula with crunchy pine nuts and salty Parmesan cheese, all tossed in a creamy Dijon vinaigrette. Perfect as a light lunch, side dish, or appetizer – it pairs beautifully with grilled meats, fish, or roasted vegetables.

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Oranges Oranges Salads Fruit

Asian Citrus Salad

Brighten your holiday table or any weeknight meal with this vibrant Asian Citrus Salad! Featuring juicy blood oranges (if in season!), grapefruit, and a zesty Asian-inspired dressing, this recipe is quick, easy, and bursting with flavor. Adapted from Vegetarian Times magazine, this salad is a refreshing and healthy addition to your menu. Get ready for a taste sensation!

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Seasonal Main Ingredient Presentation Summer

Asian Crab Cakes Over Arugula With Wasabi Dressing

Light, flavorful, and healthy Asian Crab Cakes served over a vibrant arugula salad with a zesty wasabi dressing. This 33-minute recipe from a fitness magazine is perfect for a quick and delicious weeknight meal. Impress your guests with this elegant yet easy-to-make dish!

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For 1 Or 2 Time To Make Preparation For 1 Or 2

Avocado Salad With Pomegranate Drizzle

Experience a burst of fresh flavors with this vibrant Avocado Salad! Light, refreshing, and bursting with taste, this salad perfectly balances tangy, sweet, and rich notes. The creamy avocado, crisp greens, and juicy grapefruit mingle beautifully, all brought together by a luscious pomegranate drizzle. This easy 30-minute recipe is perfect for a light lunch, dinner, or a stunning side dish. Prepare to be amazed!

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Salads Preparation Time To Make Course

Avocado Strawberry Salad

This vibrant and refreshing Avocado Strawberry Salad is the perfect light lunch or side dish! Made with ripe avocados, juicy strawberries, peppery arugula, and a tangy raspberry vinaigrette, this easy recipe comes together in minutes. A delightful twist on a classic salad – perfect for summer!

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Meat Easy Preparation Course

Balsamic Chicken Sandwich Or Panini

Relive the taste of that amazing Balsamic Chicken Sandwich/Panini! This recipe, salvaged from a beloved cooking magazine, is a crowd-pleaser. Enjoy tender chicken marinated in a tangy balsamic vinaigrette, nestled between crispy ciabatta bread (or your favorite crusty bread). Grill it panini-style for a warm, gooey, and utterly satisfying meal, or enjoy it as a quick and delicious sandwich. Perfect for lunch or a light dinner!

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Number Of Servings Italian Meat Number Of Servings

Biancoverde Greens On White Pizza

Experience the vibrant flavors of Scottsdale's Pizza Bianco with this incredible vegetarian adaptation of their famous Biancoverde pizza! This recipe features a creamy three-cheese base, peppery arugula, and a touch of truffle oil for an unforgettable taste sensation. Skip the prosciutto and enjoy a lighter, equally delicious version that's bursting with fresh ingredients. The key? Homemade garlic paste (recipe #73710) – it elevates the entire pizza to another level! Prepare to be amazed by this easy-to-make, restaurant-quality pizza.

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