Arugula, often heralded as a culinary gem, is a leafy green that not only elevates dishes with its peppery flavor but also packs a nutritional punch. In the world of greens, arugula stands out for its versatility and health benefits. If you’re looking to incorporate arugula into your meals, whether raw in salads or cooked in various dishes, you’re in the right place. Let’s dive deep into how to cook arugula greens and explore the many ways you can enjoy this robust green.
The Basics of Arugula: What You Need to Know
Before we delve into the cooking techniques, it’s essential to understand what arugula is and what makes it unique.
What is Arugula?
Arugula, scientifically known as Eruca sativa, is a type of cruciferous vegetable belonging to the same family as kale, broccoli, and cabbage. Known for its vibrant green color and distinct peppery flavor, arugula is often used in Mediterranean cuisines and is a staple in salads, sauces, and garnishes.
Health Benefits of Arugula
Arugula is not just a pretty addition to your plate; it is rich in nutrients. Here are some key health benefits:
- Rich in Vitamins: Arugula is high in vitamins A, C, and K, which help strengthen the immune system and support bone health.
- Low in Calories: With only about 5 calories per cup, it’s a great choice for those looking to maintain or lose weight while still enjoying flavorful meals.
Choosing and Storing Arugula
When selecting arugula, look for vibrant green leaves that are crisp and free from blemishes. Arugula is best consumed fresh and can be stored in a sealed bag in the refrigerator for up to a week. Be sure to wash it thoroughly before use to remove any dirt or pesticides.
Preparing Arugula for Cooking
Preparing arugula is straightforward, but how you prep will depend on whether you’re using it raw or cooking it. Here’s how to get it ready for either preparation.
Cleaning Arugula
To ensure your arugula is clean:
- Rinse the leaves under cold running water.
- Use a salad spinner or gently pat dry with paper towels.
Chopping Techniques
If you’re using arugula in a cooked dish, you may want to chop it. Use these techniques:
- For salads, tear the leaves by hand for a rustic look.
- For cooked dishes, use a chef’s knife to chop it into bite-sized pieces.
Cooking Techniques for Arugula
Arugula can be enjoyed in a variety of cooked methods, allowing its flavor to shine while still retaining its nutrients. Let’s explore some popular cooking techniques that bring out its unique taste.
Sautéing Arugula
Sautéing is one of the quickest ways to cook arugula while enhancing its flavor.
Ingredients Needed
- Fresh arugula
- Olive oil (2 tablespoons)
- Garlic (2 cloves, minced)
- Salt and pepper to taste
- Lemon juice (optional)
Steps to Sauté Arugula
- Heat Olive Oil: In a large skillet, heat the olive oil over medium heat.
- Add Garlic: Once the oil is hot, add minced garlic and sauté for about 30 seconds until fragrant, being careful not to burn it.
- Incorporate Arugula: Add a handful of arugula to the skillet. It may seem like a lot, but it will wilt down significantly.
- Season: Sprinkle salt and pepper over the top and sauté for 2-3 minutes or until the arugula is wilted.
- Finish with Lemon: If desired, squeeze a little lemon juice over the top before serving.
Sautéed arugula makes a fantastic side dish or can be tossed with pasta or grains for a satisfying meal.
Blanching Arugula
Blanching arugula allows you to soften the greens while preserving their vibrant color and nutrients.
How to Blanch Arugula
- Prepare Ice Bath: Fill a bowl with ice water and set it aside.
- Boil Water: In a pot, bring water to a rolling boil.
- Add Arugula: Place the arugula in the boiling water for about 30 seconds.
- Shock in Ice Bath: Use a slotted spoon to transfer the greens immediately to the ice bath to halt the cooking process.
- Drain and Dry: After a few minutes, drain and pat the arugula dry.
Blanched arugula can be used in salads, wrapped in pasta, or added to stir-fries.
Incorporating Arugula in Soups and Stews
Adding arugula to soups and stews at the end of cooking allows the greens to wilt slightly without losing their nutritional value.
Steps for Adding Arugula to Soups
- Cook Your Base: Prepare your soup with vegetables, stock, and any proteins as desired.
- Add Arugula: Once the soup is almost finished, stir in a handful of arugula.
- Simmer Briefly: Allow it to simmer for an additional 2-3 minutes.
- Serve: Serve hot, garnishing with a drizzle of olive oil for an extra touch.
Arugula-infused soups add an exciting flavor dimension, perfect for a hearty meal.
Making Arugula Pesto
While traditional pesto often uses basil, arugula offers a peppery twist that can refresh this classic sauce.
Ingredients for Arugula Pesto
- 2 cups packed fresh arugula
- 1/2 cup olive oil
- 1/3 cup grated Parmesan cheese
- 1/4 cup pine nuts (or walnuts)
- 2 garlic cloves
- Salt and pepper to taste
- Lemon juice (for zest)
Steps to Make Arugula Pesto
- Blend Ingredients: In a food processor, combine arugula, garlic, nuts, and Parmesan cheese.
- Stream in Olive Oil: While blending, slowly drizzle in the olive oil until the mixture is smooth.
- Season: Taste and season with salt, pepper, and a squeeze of lemon juice.
This versatile arugula pesto can be used as a pasta sauce, spread on bread, or drizzled over grilled vegetables.
Creative Ways to Serve Arugula
Arugula can be used in numerous dishes, not just as a side or garnish. Here are some creative ideas for incorporating it into your meals.
Salads and Wraps
Incorporate fresh arugula into salads by mixing it with fruits like strawberries or oranges, nuts, cheese, and a balsamic vinaigrette. Additionally, use arugula in wraps or sandwiches to add a spicy green crunch.
As a Pizza Topping
Arugula makes for a delightful pizza topping. Add it fresh on top of your pizza after baking to maintain its crispness, combined with ricotta or goat cheese for a flavorful contrast.
Conclusion: Enjoying Arugula in Your Culinary Adventures
Arugula is a fantastic leafy green that should have a place in your kitchen. Whether you’re sautéing it, incorporating it in soups or salads, or making a refreshing pesto, this green offers numerous ways to enhance your meals. With its rich nutritional profile and distinct flavor, arugula not only complements many dishes but also contributes significantly to a healthy diet.
Experiment with these cooking techniques and get creative with your recipes. You’ll quickly find that arugula isn’t just a garnish but a main player in your meals, bringing both taste and nutrition to your table. Enjoy your culinary journey with arugula, and let its unique flavor inspire your cooking!
What is arugula, and how does it differ from other greens?
Arugula, also known as rocket, is a leafy green vegetable that belongs to the Brassicaceae family, which includes mustard, cabbage, and broccoli. Its distinct peppery flavor and tender texture set it apart from other popular greens like spinach and kale. Unlike these greens, which are often milder or sweeter, arugula has a bold taste that can elevate a variety of dishes.
In terms of nutritional profile, arugula is low in calories while being rich in vitamins A, C, and K, as well as several important minerals. This leafy green can be enjoyed raw in salads, cooked in dishes, or even used as a garnish, making it a versatile ingredient in any kitchen.
How do I select and store arugula?
When selecting arugula, look for vibrant green leaves that are young and tender. Avoid arugula that appears wilted, yellowed, or has brown spots, as these are signs of age or spoilage. Additionally, fresh arugula should have a crisp texture and a pungent aroma, indicating its freshness and flavor. If possible, opt for organic arugula to avoid pesticides and ensure a cleaner, richer taste.
To store arugula, keep it in the refrigerator in a breathable bag or container, preferably unwashed until you’re ready to use it. This method helps to maintain its crispness and prolongs its shelf life. Generally, fresh arugula can last about 4 to 7 days in the fridge, but it’s best enjoyed as soon as possible for optimal flavor and nutrient retention.
Can arugula be cooked, or is it best served raw?
Arugula can certainly be cooked, although its flavor profile changes when subjected to heat. Cooking arugula for a short period enhances its sweetness and softens its peppery flavor, making it an excellent addition to sautéed dishes, pasta, and soups. It can be briefly wilted in a pan with olive oil, added to a stir-fry, or incorporated into sauces for a hint of flavor.
However, many chefs and home cooks prefer to serve arugula raw, particularly in salads where its crispness and peppery kick can shine. Tossing raw arugula with lemon juice, olive oil, and fresh ingredients like tomatoes or avocados creates a vibrant, flavorful dish that highlights the green’s unique characteristics.
What are some popular recipes that use arugula?
Arugula is an incredible addition to a wide array of recipes. One popular dish is the classic arugula salad, which can be enhanced with toppings like shaved parmesan, pine nuts, and a simple balsamic vinaigrette. For a heartier option, you can combine arugula with grains such as quinoa or farro, adding roasted vegetables, chickpeas, and a zesty dressing for a nutritious and filling meal.
Another delicious way to use arugula is in pasta dishes. Quickly sautéing it with garlic and olive oil before tossing it with al dente pasta, cherry tomatoes, and a sprinkle of parmesan creates a light yet satisfying meal. Arugula can even be used as a topping for pizzas, providing a deliciously fresh contrast to the richness of cheese and sauce.
Is arugula healthy, and what are its nutritional benefits?
Yes, arugula is considered a highly nutritious green. It is low in calories but high in vitamins and minerals, including vitamin K, which is essential for bone health, as well as vitamins A and C that support immune function and skin health. Additionally, arugula contains various antioxidants and phytonutrients that can help reduce inflammation and promote overall well-being.
Arugula is also a good source of fiber, which aids in digestion and helps maintain a healthy weight. The presence of glucosinolates in arugula, compounds that have been linked to cancer prevention, further enhances its dietary benefits. Incorporating arugula into your meals can contribute to a balanced and health-conscious diet.
Can arugula be grown at home?
Absolutely! Arugula is a relatively easy green to grow at home, whether in a garden bed or in containers. It thrives in cooler temperatures, making it suitable for spring and fall planting. Choose a spot that receives plenty of sunlight and use well-draining soil. Regular watering is essential to keep the soil moist but not soggy, promoting healthy growth.
Growing arugula can be very rewarding, as you can enjoy the freshest greens right from your garden. Seeds can be sown directly in the ground or in pots, and you’ll begin to see growth within just a week or two. Harvesting can be done by snipping the outer leaves, which encourages new growth and allows you to enjoy multiple crops throughout the season.
How do I incorporate arugula into my diet?
Incorporating arugula into your diet can be easy and enjoyable. Start by adding it to your salads for a peppery kick and additional nutrients. You can combine arugula with other greens for variety or pair it with fruits like pears or strawberries for a balanced flavor profile. Don’t hesitate to use it as a base for grain bowls or sprinkle it onto your favorite sandwiches and wraps for added texture and taste.
Additionally, consider using arugula in smoothies, as its robust flavor can be masked by other ingredients like bananas or berries. You can also blend it into pesto or sauces for a unique twist on traditional recipes. Experimenting with arugula in various culinary applications can help you discover new and delightful ways to enjoy this versatile green while boosting your nutrient intake.