Arugula – All You Need to Know | The Instacart Guide to Fresh Produce

What is arugula?

Arugula is a cruciferous vegetable, distinguished from many similar vegetables by its green, serrated leaves. It’s dense in nutrients, rich in flavor, and perhaps most closely associated with Italian cuisine. Known as rocket in many other English-speaking countries (the UK, Australia, and Ireland, for example), arugula is also frequently referred to on restaurant menus and in stores as rucola (the Italian name) or rugola.

Arugula is notable for its nutty, peppery, and slightly bitter flavor, and is often added to salads (as well as frequently being included in pre-packaged mixed salad leaves). It’s also commonly used as a pizza topping, added to soups and pasta, or served alongside grilled steaks and chicken. Arugula plays off well alongside ingredients like basil, pesto, and cheeses like burrata, mozzarella, and parmesan. Citrus flavors, for example, in salad dressings, are often paired with the bitterness of the arugula leaves.

Full of useful vitamins and minerals, arugula has been linked with a range of health benefits.

Is arugula a lettuce?

No, arugula is not a lettuce. It’s part of the mustard family, like other leafy vegetables, including kale and cauliflower.

Where did arugula originate from?

Arugula’s history is traced back to the regions around the Mediterranean. Ancient Roman sources refer to the plant being used as a food source, and the Bible and Talmud also namecheck arugula. The Roman poet Virgil suggested arugula was even effective as an aphrodisiac, a reputation that has persisted over many centuries. The leafy green is commonly used in Italian cooking, but it is also grown widely and used in many cuisines worldwide, including in Turkey, Egypt, and Brazil. The seeds are also pressed to make taramira oil in parts of western Asia, northern India, and Pakistan.

What is the nutritional value of arugula?

A one-cup, 20g serving of arugula contains 5 calories, 0.7g of carbohydrates, 0.5g of protein, and 0.1g of fat. Arugula is a reliable source of fiber and vitamin K (27.7 percent DV), the latter of which boosts bone health. It also supplies a significant chunk of daily folate intake (around 5 percent DV), which is vital for maintaining a healthy body. Among the other contributions arugula makes to a healthy diet, it provides 3.2 percent DV of calcium, and 2.5 percent DV of vitamin C.

Arugula is also notable for its water content (it’s 92 percent water). Throw it in those salads to help with staying hydrated and cool!

Can you eat arugula raw?

Of course! Arugula is a great addition to salads and can be used to garnish a pizza just after baking. In fact, arugula can be enjoyed raw or cooked. Just be sure to wash the leaves carefully right before serving to remove any dirt.

How is arugula grown?

Arugula is an annual crop, meaning that a single plant completes its entire life cycle in a single year or growing season. It’s a fast-growing, cool-season plant that can be planted either in spring or late summer. The plant can be harvested after around 40 days and grows back on an ongoing basis through the season. The more arugula is allowed to grow before harvesting, the more bitter and peppery the harvested plant is. A good guide is to cut the arugula leaves when they are about three or four inches tall. Arugula can be grown relatively easily at home, either in small containers or in the yard.

When is arugula in season?

Arugula has two peak seasons, one in early spring, and one in fall. It requires a lot of sunlight but doesn’t do well in extreme heat, hence the break between the two peak seasons. However, arugula is readily available in grocery stores and at markets all year round.

How to store arugula?

Loose arugula should be wrapped in paper towels, transferred to a plastic bag, and stored in the refrigerator’s crisper compartment. The leaves should be stored at around 32°F to 40°F. If stored as recommended, arugula will keep for around five days. However, it’s best to use it within the first two to three days.

How to tell if arugula is bad?

Healthy, fresh arugula should be a solid, vibrant shade of green. Look out for signs that arugula is going bad, including leaves that are turning yellow, looking wilted, or excessively damp.

If you are looking to have your groceries delivered, you can easily shop for arugula via Instacart. After adding a product to your cart, use the “Instructions” option to notify your Instacart shopper about any preferences or specific directions on how to choose the best products.

What can I substitute for arugula?

All things being equal, watercress is the most capable replacement for arugula. As well as hailing from the same family of cruciferous vegetables like arugula, watercress adds a similarly peppery flavor and a slight note of bitterness. Be careful if cooking watercress, as it can become soggy more quickly than arugula.

Using radicchio as an arugula substitute brings a different color to dishes, but the red-purple leafed vegetable’s slightly bitter flavor profile is comparable to arugula. Other reasonable replacements are baby spinach and dandelion greens in a pinch, both of which are slightly milder in flavor than arugula. Shop popular arugula.

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