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4 min read

This week’s Vegetable Box Feature: Arugula (aka known as rocket)

Did you know?

  • You may know arugula as a salad green, but did you know it's actually a cruciferous vegetable?!
  • It looks similar to spinach but has a fresh, peppery taste.
  • It is high in fiber, folate, phytochemicals and antioxidants, similar to broccoli, kale, and Brussels sprouts.
  • It might seem trendy over the last few years, but this vegetable dates back to ancient Rome
  • Arugula was grown as an edible herb in the Mediterranean area. It was grown for both it’s leaves and the seed.
  • Many people think that Arugula is the Italian name, but it isn’t. The Italian word is “rucola” or sometimes “rochetta”. “Arugula” is an English corruption of the word in some Italian dialect, perhaps from Lombardy where they call it “arigola.”
  • Arugula is frequently cultivated near the basil and parsley in the gardens because it repels pest with its spicy smell and taste.

Fun Fact:

  • Arugula is a powerful energy drink due to its high content of vitamins, macro-and microelements.

How to Store It:
Don’t wash arugula until you are ready to use it.  Arugula will last in the refrigerator for about one week, loosely wrapped in a plastic bag.

How to Use It:
Arugula can be eaten uncooked or cooked.  You can use arugula uncooked in salads, either on its own, or in combination with other lettuces. Because it is quite peppery, it is often used as part of a lettuce blend, especially if the arugula is more mature and stronger in taste.  It’s nice in sandwiches as well.  You can also use it in recipes like soups, crostinis, lasagnas and other pasta dishes, pestos, vegetable sautes, and stir fries

Arugula is usually used raw, but it can be used in cooked dishes as well, much like spinach or other greens, or a fresh herb.  Sauteing is one way to cook arugula, or including it in simmered, baked or roasted dishes.



 

 

 

Recipes:

Arugula Salad with Shaved Parmesan
Created By:
Foodie Crush

A delicious side dish or your favourite protein to it for a full meal.

Ingredients:
2 TBSP extra virgin olive oil
2 TBSP fresh lemon juice
1 tsp honey
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
4 cups arugula
1/4 cup shaved Parmesan cheese

Instructions:
1. In a large bowl, whisk together the olive oil, lemon juice, honey, and salt and pepper.

  1. Add the arugula to the bowl and toss. Top with the shaved Parmesan and more pepper taste. You can also slivered slices of apple and thinly sliced red onion.

Tips:

1. Use a vegetable peeler to shave long ribbons of fresh Parmesan cheese for this easy side salad.

2. If rinsing the arugula before tossing it with the dressing, be sure to use a salad spinner to shake off any excess moisture. You don’t want to wind up with a soggy arugula salad!


Arugula Pesto Recipe
Created by:
Rachel Cooks

Switch up your pesto game with this arugula pesto. It's great on pasta, pizza, and so much more! Plus it’s nut free!

Ingredients:

2 cups tightly packed fresh arugula
1 clove garlic
1 TBSP freshly squeezed lemon juice (about ½ lemon)
pinch of red pepper flakes (optional)
⅓ cup shredded Parmesan cheese
½ cup good extra virgin olive oil
salt and pepper, to taste

Instructions:

1. Combine arugula, garlic, lemon juice, red pepper flakes and parmesan cheese in a blender or a small food processor.

  1. Pulse until combined and then, with the blender or food processor running, drizzle in olive oil until a pesto forms, scraping down sides as needed.
  2. Taste and season with salt and pepper as needed.

 

Spicy Lemon Arugula Penne
Created by: Fork in the Road

 

Delicious and only takes 20 minutes to prepare!


Ingredients:
1 cup penne pasta
1 tsp salt, for pasta water
3 TBSP olive oil
2 whole garlic cloves, thinly sliced
¼ tsp red chili flakes
1 cup arugula
½ cup parmesan, or nutritional yeast if vegan
1 Pinch of sea salt
1 TBSP lemon juice, juice from about 1 lemon


Instructions:
1. Boil pasta: Bring 6 cups of water with one teaspoon of salt to a boil, then add penne pasta and cook until al dente, about 8 minutes. When pasta is done, reserve 1/2 cup of pasta water and then drain pasta and set aside.

  1. Make garlic chili oil: While pasta is cooking, heat olive oil in a large pan over medium-low heat. Add sliced garlic and cook until it begins to brown, about 2 minutes. Add red chili flakes and let cook 1 minute to infuse oil, then remove pan from heat so garlic and oil do not burn.
  2. Toss pasta in oil with arugula and lemon: When pasta is done, add penne noodles to pan with garlic and chili flakes. Top with arugula, parmesan cheese or nutritional yeast, a pinch of sea salt, and the juice and zest of 1 lemon. Stir to combine, then drizzle a small amount of reserved pasta water and heat over low heat until the ingredients are well combined

Arugula Salad with Apples, Cranberries, and Pecans
Created By:
Julia

A delicious & colourful Fall salad!

Ingredients:
Salad Ingredients
5oz arugula
1 apple cored and diced (use large apples, such as Fuji or Gala)
½ cup pecans lightly toasted
½ cup cranberries dried

Balsamic Dressing Ingredients
¼ cup Balsamic vinegar
2 TBSP olive oi

Instructions:
1. To a large bowl, add arugula, cored and diced apple, cranberries, and half of the toasted pecans (¼ cup).

  1. Chop up the remaining half (¼ cup) of toasted pecan into small pieces. Set aside.
  2. In a small bowl, combine Balsamic vinegar with olive oil, until emulsified.
  3. Drizzle the Balsamic vinegar and olive oil mixture over the salad. Sprinkle the salad with chopped toasted pecans.

Note: you don't have to use the whole amount of salad dressing.  Use just enough to drizzle.


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