8 Ways to Pep up Your Meals with Arugula (2024)

Peppery in taste and aroma, arugula is available as both a mature green or in “baby” form. These dark leaves are often found in bagged salad mixtures, but can also be enjoyed on their own sautéed, wilted or stuffed in a wrap or sandwich. The slightly spicy taste adds a zesty, bright flavor to any dish. Arugula is a cruciferous veggie, packed with key nutrients including vitamins A, C and folate. Here are eight yummy ways to make these antioxidant-filled leaves part of your diet.

1. | EAT SPIN RUN REPEAT

Enjoy a healthy brunch in less than 30 minutes with this poached egg, asparagus and arugula salad. The silky yolk from the poached egg adds richness to the bright herbs and fresh veggies underneath. Recipe makes 2 servings at 1 egg and 1/2 vegetable mixture each.

Nutrition (per serving): Calories: 208; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 212mg; Sodium: 92mg; Carbohydrate: 15g; Dietary Fiber: 6g; Sugar: 8g; Protein: 13g

2. CITRUSY QUINOA BREAKFAST SALAD | THE MUFFIN MYTH

See Also

Essential Guide to Carbohydrates

Nutrition (per serving): Calories: 284; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 49mg; Sodium: 526mg; Carbohydrate: 48g; Dietary Fiber: 7g; Sugar: 6g; Protein: 13g

5. SALMON SLIDERS WITH SRIRACHA AIOLI | MYFITNESSPAL’S RECIPES

Omega-3–rich salmon is the perfect fish for grilling. It contains heart-healthy fats which protect the fish from drying out over high heat, letting it stay moist and flavorful. The bold flavor of salmon can handle spice, making it a great pairing with this zesty pepper sauce. Recipe makes 4 servings at 2 sliders each (each includes 2 ounces salmon and 1 tablespoon sauce).

Nutrition (per serving): Calories: 393; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 60mg; Sodium: 609mg; Carbohydrate: 36g; Dietary Fiber: 2g; Sugar: 5g; Protein: 30g

6. | COOKING LIGHT

Few people will object to steak for dinner especially if it’s on a bed of lemony arugula salad. This quick, no-fluff recipe will have you enjoying dinner in just 20 minutes! Recipe makes 4 servings at 1 steak, 1 cup arugula salad and 1 lemon half each.

Nutrition (per serving): 258; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 75mg; Sodium: 360mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 1g; Protein: 25g

7. ARUGULA SALAD WITH BALSAMIC PESTO DRESSING | THE HEALTHY MAVEN

Sweet roasted beets, baby arugula and and creamy avocado cubes are combined with a flavorful balsamic pesto dressing. Crispy roasted chickpeas and pistachios add the final touches to make these greens anything but ordinary. Recipe makes 2 servings.

Nutrition (per serving): Calories: 332; Total Fat: 23g; Saturated Fat: 3g; Monounsaturated Fat: 11g; Cholesterol: 3mg; Sodium: 432mg; Carbohydrate: 28g; Dietary Fiber: 9g; Sugar: 7g; Protein: 10g

8. WALDORF CHICKEN WRAP | LOVE & ZEST

Make this simple chicken Waldorf salad for a lunch you can take on-the-go! This recipe remixes leftover rotisserie chicken with common ingredients — plain Greek yogurt, orange juice, mayo, apples and onions. Recipe makes 4 servings at 1 wrap each.

Nutrition (per serving): Calories: 333; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Cholesterol: 84mg; Sodium: 976mg; Carbohydrate: 30g; Dietary Fiber: 4g; Sugar: 8g; Protein: 25g

8 Ways to Pep up Your Meals with Arugula (2024)

FAQs

How to use up lots of arugula? ›

Arugula may make for a mean salad, but don't pigeonhole this leafy green. Its mildly bitter, peppery flavor goes a long way in a wide range of dishes. Try it in soup, as a pizza topping, tossed with pasta, or finely chopped and used in savory fillings.

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What are the benefits of arugula? ›

Arugula is rich in vitamin A, an essential vitamin necessary for normal vision, skin health, and maintaining immune function. It's also an excellent source of vitamin C, which protects the body against free radicals.

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How to consume arugula? ›

Arugula can be used raw or cooked, but only needs a bit of heat. I prefer to use it on pizza, added into pasta at the end of cooking, or used as a base for salads.

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What are the side effects of too much arugula? ›

Some of the short-term side effects of arugula include flatulence and abdominal cramping and discomfort. These bad effects are caused due to the presence of sulforaphane in arugula. Again it is dangerous for people with certain blood disorders or people who take medications for blood thinning.

What is healthier kale or arugula? ›

Did you know that arugula has more calcium and zinc than kale? It's also nutritionally equal to kale in iron and magnesium and has fewer carbohydrates and naturally occurring sugars.

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Do you need to rinse arugula? ›

Arugula bunches can trap soil and grit, so wash them well before serving. Immerse the leaves in cold water and then lift them out, letting the grit settle at the bottom. Repeat as necessary. Dry thoroughly in a salad spinner or gently shake them in a kitchen towel.

What is arugula best used for? ›

Arugula is most commonly served raw in salads alongside other greens, but can also be used in pesto, on top of sandwiches, pizzas, or pastas. It can also be sautéed, which helps to mellow out its strong flavor, and then added to soups, pastas, or simply served on its own.

Can I eat arugula at night? ›

Dark, leafy greens are good sources of magnesium, which can help you relax. Kale, spinach, collard greens and arugula are all good choices. Even lettuce has compounds that are known to cause a bit of a sedative effect, so it looks like salads make for healthy eating in more ways than one!

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Can you freeze fresh arugula? ›

Freezing:To freeze arugula, follow the same procedure you would with other greens, like spinach. Wash and remove any damaged pieces. Drop into boiling water for 2 minutes, cool them immediately in ice water, drain thoroughly and place in freezer bags.

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How do you use overgrown arugula? ›

Old and Tough Arugula Recipe

blanching in salted water for about 10 seconds takes away about 50% of the tanginess.
stir-fry in oil takes away another 30% of the punch.
using bacon as the oil just makes anything yummy.
add chopped garlic and the greens just pop.

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How long does fresh arugula last in the fridge? ›

Like most tender greens, arugula is highly perishable and should be bought no more than a few days before you plan to eat it. Here's the best way to store a bunch of arugula: Wrap the root ends in a damp paper towel. Place in a plastic bag, root-ends down, and refrigerate for three to seven days.

Is arugula better raw or cooked? ›

Can you eat raw arugula? Arugula is most commonly eaten raw in salads or as a topping on other foods but it can be cooked. Sauteing is the most common method of cooking arugula. If you want to make sure you are receiving the maximum nutrition benefits, studies show that it is better to eat arugula raw.

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