Arugula - rocket
arugula leaves: photo by

About Arugula

Arugula is an aromatic salad green. It is also known as rocket, roquette, rugula and rucola, and is popular in Italian cuisine. How to grow, use, and store. 

Like most salad greens, Arugula is very low in calories and is high in vitamins A and C. A 1/2 cup serving is two calories.  Read on to learn more about how to use and even grow your own.

Article by: Barbara Bowman

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History and Lore

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"
Grow Arugula At Home
Arugula is one of those great, simple greens to grow at home. Sow the seeds in a sunny location in succession plantings (approximately every 20 to 30 days) from early spring to fall.

Arugula performs best in spring to early summer. After that time, plant it under the shade of an "airy" tree (not dense shade), or under shade cloth. It is not fussy at all, although too much drought and summer heat will cause the leaves to be smaller and more "peppery".

This plant does go to "seed" fairly quickly. But use the flowers in your salads and collect seeds for future plantings. And if you make your "succession" plantings, then the new plants will be ready as the older plants are going to seed.
To harvest simply pick the young leaves and the plant will keep generating new ones for months. Older leaves are a bit tougher and hotter.

The flowers are small, white with dark centers and can be used in the salad for a light piquant flavor.
How to Store
Rinse the leaves in cool water and dry on paper toweling. Wrap leaves tightly in plastic or a zip lock bag. Best if used within two days.
You can substitute water cress for a simliar peppery flavor. You can also use fresh baby spinach (but the flavor will not be the same). Also dandelion greens have a tart flavor but a bit more bitter.
Featured Recipe
Our featured recipe is from Chef Ken Calascione former Chef/Owner of La Traviata, Santa Fe, New Mexico. Please visit Ken's site La Cucina Eoliana E Siciliana.


Insalata di finocchio, rucola e parmigianoby Chef Ken Calascione

2 fennel bulbs
2 cups arugula
1 lemon, juiced
Parmigiano cheese
Extra virgin olive oil
Freshly ground pepper

  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 Pesto


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


  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.
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I have heard so much about Arugula on the cooking shows that I watch but have never known what to really do with it at home. My son loves all things pesto, and this Arugula Pesto recipe is a great switch up from basil.

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So far I have found 15 different types of Arugula seeds for our seedbank and I do come across another every so often. One of the problems is that people forget the name of their plants and rename them all the time so there may be an infinite amount of Arugula types one day. By the way the site misspelled the word Arugula. I have some seeds to offer on the site below.

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Arugula, 1/2 cup raw
Total fat (g)0.066
Saturated fat (g)--
Monounsaturated fat (g)--
Polyunsaturated fat (g)--
Dietary fiber (g)--
Protein (g)0.258
Carbohydrate (g)0.365
Cholesterol (mg)0
Potassium (mg)2.700
Vitamin C (mg)1.500