Arugula is an aromatic salad green. It is also known as rocket, roquette, rugula and rucola, and is popular in Italian cuisine.
Arugula is very low in calories and is a good source of vitamins A and C, folate, calcium, and magnesium. Arugula is a cancer fighter that ranks higher than lettuce, chicory, romaine and watercress in beta-carotene, vitamin C and calcium. It also contains more calcium than kale.
It can be eaten raw, added to salads with other salad greens, or cooked. It is excellent sautéed lightly in olive oil or steamed and added to pasta dishes. Arugula can also be made into pesto and served with pasta or potatoes or as an accompaniment to roasted or grilled meats.
Wild arugula has smaller, spicier leaves than the cultivated variety. Arugula is relatively easy to grow in the home garden. When the plants go to seed, the edible flowers may be collected and used in salads. Succession plantings ensure a supply of fresh arugula leaves all summer long. It is worth noting that the older the leaves, the more intense the flavor. Younger leaves are tender and have a milder taste and therefore are best for salads. Older leaves may be slightly bitter and are more appropriate for sautéing or steaming.
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.
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_Salad_with_Pears
Insalata di finocchio, rucola e parmigianoby Chef Ken CalascioneIngredients
2 fennel bulbs
2 cups arugula
1 lemon, juiced
Parmigiano cheese
Extra virgin olive oil
Freshly ground pepper
Directions
1. 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.
2. 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.
3. Pour the lemon juice over the fennel and arugula and drizzle with more olive oil and grind more pepper on top.
4. Shave the parmigiano with a potato peeler and cover the salad with the cheese, then serve.
Arugula PestoIngredients
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
Directions
1. 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.
2. 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.
3. 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.
4. Serve the pesto over some freshly cooked pasta or boiled potatoes.
In the ground, the plant resembles a loose lettuce with long, slender leaves.
Arugula is a spicy little leaf, which some describe as bitter and others characterize as having a "peppery-mustardy" flavor. Because it is so potent on its own, it is often mixed with milder greens to produce a nice balanced salad. You can substitute most any green for arugula, but the closest matches are Belgian endive, escarole, and dandelion greens. Try a Tuna salad with arugula instead of iceberg lettuce for a delicious and nutritious twist on an old favourite!
