Can Arugula Be Used in Cooking? A Comprehensive Guide

As a seasoned chef, I’ve always had a soft spot for arugula. This peppery green isn't just a salad staple; it's a culinary chameleon that can transform dishes in ways you might not expect. From its distinct flavour to its surprising versatility, arugula has a special place in my kitchen and, I bet, it can find a place in yours, too.

Arugula, also known as rocket salad, has a unique flavour profile that blends a slightly bitter bite with a touch of mustardy warmth. Its delicate, slightly rough leaves add a pleasing texture to dishes. While it's often enjoyed raw in salads, there's a world of culinary possibilities waiting to be unlocked.

In this guide, I'll take you on a journey through the world of arugula, offering tips and tricks for incorporating it into your cooking. We'll delve into its nutritional benefits, explore its diverse varieties, and uncover its best pairings. You'll learn how to use arugula in various cooking techniques, from simple salads to more elaborate dishes, and discover creative ways to weave it into your favourite recipes. By the end of this journey, you'll be an arugula expert, confident in embracing its endless possibilities.

(Part 1) The Arugula: An Introduction

Arugula is a leafy green that belongs to the Brassicaceae family, a group of plants that includes other culinary stars like kale, broccoli, and mustard. It's a member of the rocket genus, which includes other similar greens like wild rocket and garden rocket.

1.1 A Bit of History

Arugula's history is as rich as its flavour. Originating in the Mediterranean region, it was a prized ingredient for ancient Romans and Greeks. They cherished not just its taste but also its medicinal properties. The name "arugula" comes from the Italian word "ruchetta," which means "little rocket," a reference to its rocket-like seed pods. It's interesting how a name can so accurately capture the essence of a plant, isn't it?

1.2 The nutritional powerhouse

Arugula isn't just a delicious addition to your plate; it's also a nutritional powerhouse. Packed with vitamins, minerals, and antioxidants, it's a true health hero. It's rich in Vitamin K, which is essential for blood clotting and bone health. It's also an excellent source of Vitamin C, a vital nutrient for boosting immunity, and Vitamin A, which supports good vision and healthy skin. Arugula is a good source of fibre, aiding digestion, and potassium, which helps regulate blood pressure.

(Part 2) The Arugula's Many Forms

Arugula comes in various forms, each with its unique characteristics and best applications. Let's explore the different varieties to help you choose the perfect arugula for your culinary creations.

2.1 The Classic Arugula: The Everyday Choice

The most common type of arugula is the "wild" or "garden" arugula. It has a slightly peppery and bitter flavour, a delicate texture, and a deep green colour. This is the type you'll usually find in grocery stores and farmers' markets. It's the arugula you can always count on for a familiar taste and versatility.

2.2 The Spicy Arugula: For Those Who Like It Hot

For those who love a bit more kick, there are arugula varieties boasting a more intense, spicy flavour that's a true taste explosion. This spicier version is usually found in speciality markets or from local farmers. It's a real treat for those who enjoy a bolder flavour.

2.3 The Baby Arugula: Tender and Delicate

This is a smaller version of the classic arugula, typically harvested when the leaves are still tender. Baby arugula has a milder flavour and a softer texture, making it perfect for salads and sandwiches. It's a great choice for those who prefer a more subtle flavour.

(Part 3) Choosing the Perfect Arugula

When selecting arugula, always choose fresh, vibrant leaves with a deep green colour. Avoid any leaves that are wilted, yellowed, or have brown spots.

Here are some additional tips for picking the best arugula:

1. Check for firmness: The leaves should be firm and crisp to the touch. Avoid any that are limp or soft, as this can be a sign that they are not fresh.
2. Look for freshness: The leaves should be free of wilting, yellowing, or brown spots. These signs indicate that the arugula is starting to deteriorate.
3. Smell the arugula: Fresh arugula has a pleasant, slightly spicy aroma. If the arugula has a strong, unpleasant odour, it's likely past its prime.
4. Choose organic: If possible, opt for organic arugula to avoid pesticides. This ensures that your arugula is free of harmful chemicals and better for your health.

(Part 4) Storing Arugula: Keeping It Fresh

Once you’ve got your arugula, it’s crucial to store it properly to preserve its freshness and flavour. Here's how I do it to ensure that my arugula stays vibrant for as long as possible:

1. Rinse and dry: Rinse the arugula gently with cold water and pat it dry with paper towels or a salad spinner. Excess moisture can lead to wilting, so ensure the leaves are thoroughly dry.
2. Wrap it up: Place the dried arugula in a plastic bag or container and store it in the refrigerator's crisper drawer. The crisper drawer provides a controlled environment for vegetables to stay fresh longer.
3. Add a paper towel: To absorb any excess moisture and prevent wilting, place a paper towel in the bag or container along with the arugula. This will help to create a drier environment and prolong freshness.
4. Don't overpack: Ensure there’s enough space in the bag or container for air circulation. Overpacking can lead to moisture buildup and hasten wilting.

Stored correctly, arugula can last for up to a week in the fridge. This gives you plenty of time to enjoy its fresh flavour in various dishes.

(Part 5) Arugula in Salads: The Classic Pairing

Arugula is a staple in many salads, its peppery flavour and crunchy texture adding a delightful contrast to other ingredients. It's a versatile ingredient that can be paired with various dressings and toppings.

5.1 Simple Arugula Salad: The Basics

A classic arugula salad is simple yet satisfying. Simply combine arugula with your favourite salad dressings. I prefer a light vinaigrette, but you can also experiment with other dressings like lemon-tahini or balsamic glaze.

Here's a simple arugula salad recipe:

1. Ingredients:
• 3 cups arugula
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
2. Instructions:
• Combine the olive oil, lemon juice, mustard, salt, and pepper in a small bowl and whisk until well combined.
• Add the arugula to a large bowl and toss with the dressing.

5.2 More Complex Arugula Salads: Expanding the Possibilities

Beyond the simple arugula salad, there's a world of possibilities. You can add other ingredients to create more elaborate and flavourful salads. Here are some ideas to inspire your creativity:

• grilled chicken or steak: Adds a smoky and savoury flavour that complements the peppery arugula.
• Roasted vegetables: Roasting vegetables like cherry tomatoes, peppers, or zucchini adds sweetness and depth of flavour to the salad, creating a harmonious blend of tastes.
• Fruit: Pears, strawberries, or oranges bring a fresh and sweet contrast to the peppery arugula, balancing the flavours.
• Nuts and seeds: Toasted walnuts, almonds, or pumpkin seeds add a crunchy texture and nutty flavour, creating a delicious contrast with the soft texture of arugula.
• Cheese: Arugula pairs beautifully with cheeses like Parmesan, goat cheese, or feta. Each cheese brings a unique flavour profile that complements the peppery bite of arugula.

(Part 6) Beyond Salads: Exploring Arugula’s Culinary Versatility

While arugula shines in salads, it's not just limited to that. Its flavour and texture make it a versatile ingredient that can be incorporated into various dishes. Let's explore some of the exciting ways to use arugula beyond salads.

6.1 Arugula in pasta dishes: A Flavorful Addition

Arugula's peppery bite adds a delightful kick to pasta dishes. It’s a perfect companion for creamy sauces, like pesto, and pairs beautifully with roasted vegetables. The combination creates a symphony of flavours that is both satisfying and exciting.

Here’s a simple arugula pasta recipe:

1. Ingredients:
• 1 pound pasta
• 2 cloves garlic, minced
• 1/2 cup olive oil
• 1 cup cherry tomatoes, halved
• 1/2 cup arugula
• Salt and pepper to taste
• Parmesan cheese, grated (optional)
2. Instructions:
• Cook the pasta according to package directions.
• While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the garlic and cook for 1 minute.
• Add the cherry tomatoes to the skillet and cook for 5 minutes, until they start to soften.
• Add the arugula and cook for 1 minute, until it wilts slightly.
• Drain the pasta and add it to the skillet. Toss to combine.
• Season with salt and pepper to taste.
• Serve with Parmesan cheese, if desired.

6.2 Arugula in Sandwiches and Wraps: A Flavorful Twist

Arugula’s peppery kick adds a delightful punch to sandwiches and wraps. It's great with grilled chicken, turkey, or even vegetarian fillings like hummus and roasted vegetables. It adds a refreshing and vibrant element to your sandwiches and wraps.

Here's a recipe for an arugula and grilled chicken sandwich:

1. Ingredients:
• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• Salt and pepper to taste
• 2 slices sourdough bread
• 1/4 cup mayonnaise
• 1/4 cup arugula
• 1/4 cup tomato slices
2. Instructions:
• Season the chicken breasts with salt and pepper.
• Heat the olive oil in a large skillet over medium heat. Add the chicken breasts and cook for 5-7 minutes per side, until cooked through.
• Spread mayonnaise on both slices of bread.
• Layer the arugula, tomatoes, and grilled chicken on one slice of bread.
• Top with the other slice of bread.

6.3 Arugula in Soups and Stews: Adding Depth and Flavor

Arugula adds a unique peppery flavour to soups and stews, particularly those with creamy bases. It’s a lovely addition to tomato-based soups or creamy mushroom stews. It provides a fresh and slightly bitter counterpoint to the richness of these soups.

6.4 Arugula in Pizza: A Refreshing Touch

Arugula is a popular topping for pizzas, adding a refreshing and peppery contrast to the cheesy and savory flavours. It’s a perfect addition to pizzas with tomato sauce, mozzarella, and roasted vegetables. It creates a delicious balance of flavours and textures.

6.5 Arugula in Smoothies and Drinks: A Surprising Addition

Don’t be afraid to incorporate arugula into your smoothies. Its peppery flavour complements fruit combinations and adds a refreshing kick to your drinks. It adds a subtle bitterness that can balance the sweetness of your smoothies, making them more complex and interesting.

(Part 7) Pairing Arugula with Other Ingredients: Unlocking flavor combinations

The magic of arugula lies in its ability to enhance other flavours. It's a versatile ingredient that pairs well with a wide range of ingredients. Let's explore some of the best pairings that will elevate your dishes to new heights of flavour.

7.1 Arugula and Cheese: A Match Made in Culinary Heaven

Arugula pairs beautifully with various cheeses. Its peppery flavour balances out the richness and creaminess of cheese, creating a delightful harmony of flavours. Some classic pairings include:

• Parmesan cheese: The sharp, salty flavour of Parmesan complements arugula's peppery bite, creating a dynamic contrast of tastes.
• Goat cheese: The tangy and creamy flavour of goat cheese is a perfect match for arugula, creating a harmonious blend of flavours. The subtle sweetness of goat cheese balances the bitterness of arugula.
• Feta cheese: The salty and crumbly feta cheese creates a delicious contrast with arugula’s peppery flavour, offering a textural and flavourful experience.

7.2 Arugula and Fruit: A Sweet and Savory Dance

Arugula’s peppery flavour can be balanced by the sweetness of fruit, creating a refreshing and flavourful combination. Some interesting pairings include:

• Pears: The sweetness and juiciness of pears complement arugula’s peppery bite, creating a delicious balance of sweet and savoury.
• Strawberries: The tartness of strawberries creates a delicious contrast with arugula’s peppery flavour, offering a refreshing and tangy experience.
• Oranges: The citrusy flavour of oranges balances out arugula's peppery bite, creating a refreshing and zingy combination. The combination adds a vibrant and zesty element to salads and other dishes.

7.3 Arugula and Nuts and Seeds: A Crunchy Delight

The crunchy texture and nutty flavour of nuts and seeds complement arugula’s peppery flavour and soft texture. Some classic pairings include:

• Walnuts: The rich, earthy flavour of walnuts complements arugula's peppery bite, creating a complex and satisfying flavour profile.
• Almonds: The sweet and slightly nutty flavour of almonds creates a delicious contrast with arugula, adding a touch of sweetness to the overall flavour.
• Pumpkin seeds: The slightly sweet and nutty flavour of pumpkin seeds adds a nice touch to arugula salads, adding a touch of crunch and a nutty flavour.

7.4 Arugula and Protein: Adding a Layer of Flavor

Arugula is a versatile ingredient that can be used to enhance the flavour of various protein sources. It pairs well with:

• Grilled chicken: The smoky flavour of grilled chicken complements arugula’s peppery bite, creating a delicious combination.
• grilled steak: The savoury flavour of grilled steak is enhanced by the peppery flavour of arugula, offering a flavourful and satisfying experience.
• Salmon: The delicate flavour of salmon is beautifully balanced by arugula’s peppery flavour, adding a touch of complexity to the dish.
• Tofu: Arugula’s peppery flavour adds a nice kick to tofu dishes, making them more exciting and flavorful.

(Part 8) Cooking Arugula: Techniques and Tips

While arugula is often enjoyed raw, you can also cook it to enhance its flavour and texture. Let's explore some cooking techniques that will help you get the most out of your arugula.

8.1 Sautéing Arugula: A Quick and Easy Method

Sautéing arugula softens its leaves and brings out its peppery flavour. It’s a quick and easy way to cook arugula, and it can be added to pasta dishes, soups, or stews. It adds a touch of freshness and a burst of peppery flavour.

1. Heat the oil: Heat a tablespoon of olive oil in a large skillet over medium heat.
2. Add the arugula: Add the arugula to the skillet and cook for 1-2 minutes, until it wilts slightly.
3. Season with salt and pepper: Season with salt and pepper to taste.

8.2 Roasting Arugula: Intensifying the Flavour

Roasting arugula intensifies its flavour and adds a slight sweetness. It’s a great way to add depth of flavour to dishes. Roasting brings out a unique complexity of flavours in arugula.

1. Preheat the oven: Preheat your oven to 350 degrees fahrenheit (175 degrees Celsius).
2. Toss with oil and seasoning: Toss the arugula with olive oil, salt, and pepper.
3. Roast: Spread the arugula on a baking sheet and roast for 5-7 minutes, until it’s slightly wilted.

8.3 Blanching Arugula: Preserving Colour and Texture

Blanching arugula involves briefly cooking it in boiling water and then shocking it in ice water to stop the cooking process. This method helps preserve the arugula’s bright green colour and crunchy texture. It's a great technique for salads where you want to add a touch of cooked arugula. It also softens the leaves without losing their texture.

1. Bring water to a boil: Fill a large pot with water and bring it to a rolling boil.
2. Blanch the arugula: Add the arugula to the boiling water and cook for 30-60 seconds, until it's slightly wilted.
3. Shock in ice water: Drain the arugula and immediately transfer it to a bowl of ice water to stop the cooking process. This preserves the arugula's vibrant green colour.
4. Drain and dry: Drain the arugula and pat it dry with paper towels. This removes excess water and ensures that the leaves are ready for your dish.

(Part 9) Arugula in Your Recipes: Inspiration and Ideas

Now that you’ve learned about the versatility of arugula, let’s explore some creative ways to incorporate it into your favourite dishes.

9.1 Arugula Pesto: A Vibrant Twist

Arugula pesto is a flavorful and vibrant twist on the classic basil pesto. The peppery flavour of arugula adds a delightful kick to pasta dishes, pizzas, or even sandwiches. It's a great way to add a touch of excitement to your dishes.

Here's a simple arugula pesto recipe:

1. Ingredients:
• 1 cup arugula leaves
• 1/2 cup pine nuts
• 1/4 cup grated Parmesan cheese
• 2 cloves garlic
• 1/4 cup olive oil
• Salt and pepper to taste
2. Instructions:
• Combine all ingredients in a food processor and pulse until finely chopped and combined.

9.2 Arugula Soup: A Creamy and Healthy Choice

Arugula soup is a delicious and healthy way to enjoy this peppery green. The creamy base and the addition of other ingredients, like potatoes, onions, or carrots, create a satisfying and flavorful soup. It's a comforting and healthy meal option.

9.3 Arugula Pizza: A Classic Combination

Arugula pizza is a classic combination that brings together the peppery flavour of arugula with the cheesy and savory flavors of pizza. It’s a great way to add a touch of freshness and lightness to your pizza. It adds a delightful contrast of textures and flavours.

Here’s a simple arugula pizza recipe:

1. Ingredients:
• 1 pizza dough
• 1 cup tomato sauce
• 1 cup mozzarella cheese
• 1/2 cup arugula
2. Instructions:
• Preheat your oven to 450 degrees Fahrenheit (230 degrees Celsius).
• Spread the tomato sauce on the pizza dough.
• Top with the mozzarella cheese.
• Bake for 10-12 minutes, until the crust is golden brown and the cheese is melted.
• Top with the arugula and serve immediately.

(Part 10) FAQs: Arugula and Its Mysteries Unveiled

Arugula is a wonderful ingredient, but it can sometimes be a bit confusing. Here are some frequently asked questions about arugula to clear up any uncertainties.

10.1 How do you know if arugula is bad?

Arugula that has gone bad will usually have the following characteristics:

• Wilted or limp leaves: This indicates that the arugula has lost its moisture and freshness.
• Yellowed or brown spots: These spots indicate that the arugula is beginning to decay.
• A strong, off-putting odour: Fresh arugula has a pleasant, slightly spicy aroma. If the arugula has a strong, unpleasant odour, it's likely past its prime.

10.2 Is arugula good for you?

Arugula is a nutritional powerhouse packed with vitamins, minerals, and antioxidants. It's a good source of Vitamin K, Vitamin C, Vitamin A, fibre, and potassium. It's a healthy and delicious addition to your diet.

10.3 What does arugula taste like?

Arugula has a distinct, slightly bitter flavour with a hint of mustard. It’s often described as having a peppery bite. It's a unique and complex flavour that adds a delightful twist to many dishes.

10.4 Can you eat arugula raw?

Yes, arugula is often enjoyed raw in salads, sandwiches, or as a topping for pizzas and other dishes. Its peppery flavour and crunchy texture add a delightful contrast to other ingredients. It's a versatile ingredient that can be enjoyed in many ways.

10.5 What can I substitute for arugula?

If you don't have arugula on hand, you can substitute it with similar leafy greens like spinach, kale, or baby kale. However, these greens won’t have the same peppery flavour as arugula. You can also experiment with other greens like watercress or mustard greens, but their flavours will be different.

(Part 11) A Final Word on Arugula

As a seasoned chef, I’ve learned that the true beauty of arugula lies in its versatility and its ability to enhance other flavours. Whether you’re creating a simple salad or a more elaborate dish, arugula adds a touch of freshness, peppery flavour, and a delightful crunch. It's a culinary gem that can transform your dishes.

Experiment with arugula in your own kitchen and discover its endless possibilities. From classic pairings to unexpected combinations, this peppery green has the power to elevate your dishes and add a touch of magic to your culinary creations. Let your creativity run wild and enjoy the journey of exploring the diverse world of arugula.