Arugula

Arugula (also called rocket) is a peppery, aromatic leafy green that adds instant brightness to salads, bowls, sandwiches, pizzas, and pastas. Its delicate leaves and bold flavor make it just as useful raw as it is lightly wilted at the end of cooking.

Nutrition

Two cups arugula (~40 g) contain:

✓ Very high Vitamin K and a good amount of Vitamin A (as beta-carotene);
✓ Small amounts of Vitamin C, folate, calcium, and potassium;
✓ Glucosinolates and other peppery phytonutrients typical of cruciferous greens;
✓ Fiber with very few calories.

Arugula brings big flavor for minimal calories and pairs well with healthy fats that help absorb fat-soluble vitamins.

Health Benefits

Arugula provides antioxidant and sulfur compounds found in crucifers. Its natural nitrates can support normal nitric oxide production and healthy blood flow. The leafy fiber supports digestion and fullness, while Vitamin K contributes to bone and blood health.

Baby vs. Mature Arugula

Flavor: Baby leaves are milder and slightly nutty; mature leaves are spicier and more peppery.

Texture: Baby is tender and ideal for salads. Mature leaves are sturdier and stand up to heat and bold dressings.

Best Uses: Baby for salads and finishing hot dishes; mature for pesto, sautés, and blending into sauces or soups.

How to Prepare

1. Rinse gently and spin dry. Pick out any thick stems if desired.
2. Use raw in salads with lemon, olive oil, and a pinch of salt; toss onto hot pizza or pasta right before serving to soften slightly.
3. Blend into pesto (with lemon, garlic, nuts/seeds), fold into grain bowls, or stir in at the end of sautés and soups for a peppery finish.
   
   

Storage

Fresh arugula: Refrigerate unwashed in a breathable bag or lidded container lined with paper towel. Use within 3-5 days.
Washed/dry: Keep well-dried leaves in an airtight container with a fresh paper towel; change if damp. If slightly wilted, revive in ice water, then dry thoroughly.

Can You Freeze Arugula?

Not ideal for salads - freezing softens the leaves. For longer storage, make arugula pesto and freeze in small portions, or briefly wilt and freeze for adding to soups and sauces.

What Do We Use?

At DAREBEETS, we use fresh arugula as a salad base and to finish pizzas, pastas, and bowls. We reach for baby leaves when we want tenderness and blend mature leaves into pesto or quick sauces for extra peppery depth.