Arugula, also known as rocket, is a peppery and flavorful leafy green that has gained popularity in recent years due to its versatility and numerous health benefits. While it’s commonly used in salads, arugula can be cooked in a variety of ways to bring out its unique flavor and texture. In this article, we’ll explore the different methods of cooking arugula, its nutritional benefits, and provide some delicious recipe ideas to get you started.
Understanding Arugula
Before we dive into cooking arugula, it’s essential to understand this leafy green’s characteristics. Arugula is a member of the Brassica family, which includes broccoli, cauliflower, and kale. It’s native to the Mediterranean region and has been cultivated for centuries. Arugula is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It’s also low in calories and high in fiber, making it an excellent addition to a healthy diet.
Choosing the Right Arugula
When selecting arugula, look for fresh, crisp leaves with a vibrant green color. Avoid wilted or yellowing leaves, as they may be past their prime. You can find arugula in most supermarkets, usually in the produce section. There are also different varieties of arugula, including:
- Wild arugula: This type has a more robust flavor and a slightly bitter taste.
- Cultivated arugula: This variety is milder in flavor and has a softer texture.
- Baby arugula: This type is harvested before the leaves reach full maturity and has a sweeter flavor.
Cooking Methods for Arugula
Arugula can be cooked using various methods, each bringing out a unique flavor and texture. Here are some of the most common cooking methods for arugula:
Sauteing Arugula
Sauteing is a quick and easy way to cook arugula. Simply heat some olive oil in a pan, add a handful of arugula, and cook until wilted. You can add garlic, lemon juice, or other seasonings to enhance the flavor.
Tips for Sauteing Arugula
- Use a high heat to quickly wilt the arugula.
- Don’t overcook, as arugula can become bitter.
- Add aromatics like garlic or onions for added flavor.
Roasting Arugula
Roasting brings out the natural sweetness in arugula. Simply toss the arugula with olive oil, salt, and pepper, and roast in the oven until crispy.
Tips for Roasting Arugula
- Use a high temperature (around 425°F) to crisp the arugula.
- Don’t overcrowd the baking sheet, as this can prevent even cooking.
- Add other ingredients like cherry tomatoes or pine nuts for added flavor.
Steaming Arugula
Steaming is a gentle way to cook arugula without losing its nutrients. Simply place the arugula in a steamer basket, steam for 2-3 minutes, and serve.
Tips for Steaming Arugula
- Use a gentle heat to prevent overcooking.
- Don’t steam for too long, as arugula can become mushy.
- Add lemon juice or butter for added flavor.
Recipe Ideas for Cooked Arugula
Here are some delicious recipe ideas that showcase cooked arugula:
- Arugula and Prosciutto Pizza: Top a pizza crust with tomato sauce, mozzarella cheese, prosciutto, and sauteed arugula.
- Arugula and Lemon Spaghetti: Toss cooked spaghetti with sauteed arugula, lemon juice, garlic, and olive oil.
- Arugula and Feta Stuffed Chicken Breasts: Stuff chicken breasts with a mixture of crumbled feta cheese, chopped arugula, and lemon zest, then bake until cooked through.
Arugula and Prosciutto Pizza Recipe
| Ingredients | Quantity |
|---|---|
| Pizza crust | 1 |
| Tomato sauce | 1 cup |
| Mozzarella cheese | 1 cup |
| Prosciutto | 6 slices |
| Arugula | 1 cup |
| Olive oil | 2 tbsp |
| Salt and pepper | To taste |
Instructions:
- Preheat the oven to 425°F.
- Roll out the pizza crust and top with tomato sauce, mozzarella cheese, and prosciutto.
- Saute the arugula with olive oil, salt, and pepper until wilted.
- Top the pizza with the sauteed arugula and bake for 15-20 minutes.
Conclusion
Cooking arugula is a simple and delicious way to add this nutritious leafy green to your diet. Whether you saute, roast, or steam arugula, it’s sure to bring a burst of flavor and nutrition to your meals. With these recipe ideas and cooking methods, you’ll be well on your way to becoming an arugula expert. So go ahead, get creative, and start cooking with arugula today!
What is the best way to cook arugula?
The best way to cook arugula is by sautéing it in a pan with some olive oil and garlic. This method allows the arugula to retain its nutrients and flavor. Simply heat some olive oil in a pan over medium heat, add minced garlic and cook for a minute, then add the arugula and cook until it’s wilted.
It’s essential to not overcook the arugula, as it can become bitter and lose its texture. Cooking it for 1-2 minutes is usually enough, depending on the quantity and desired level of doneness. You can also add other ingredients like lemon juice, salt, and pepper to enhance the flavor.
Can I boil arugula instead of sautéing it?
Boiling arugula is not the recommended method of cooking, as it can result in a loss of nutrients and flavor. When you boil arugula, the water-soluble vitamins like vitamin C and B vitamins are lost in the water. Additionally, boiling can make the arugula taste bland and unappetizing.
If you still want to boil arugula, make sure to use the boiling water as a broth or add it to a soup, so the nutrients are not wasted. However, sautéing or steaming are generally better methods to preserve the nutritional value and flavor of arugula.
How do I choose the freshest arugula for cooking?
To choose the freshest arugula, look for leaves that are dark green in color and have a peppery aroma. Avoid arugula with wilted or yellow leaves, as they may be past their prime. You can also check the stems, which should be firm and not soggy.
Fresh arugula is essential for cooking, as it will result in a better flavor and texture. You can find fresh arugula at most supermarkets or farmers’ markets. If you’re buying from a store, make sure to check the expiration date or the “picked on” date to ensure you’re getting the freshest batch.
Can I use frozen arugula for cooking?
Yes, you can use frozen arugula for cooking, but the result may vary depending on the quality of the frozen arugula. Frozen arugula is usually blanched before freezing, which can help preserve its nutrients. However, the texture and flavor may not be the same as fresh arugula.
When using frozen arugula, make sure to thaw it first and squeeze out as much water as possible before cooking. You can use frozen arugula in soups, stews, or casseroles, where the texture won’t be as noticeable. However, if you’re looking for a fresh, peppery flavor, it’s best to use fresh arugula.
How do I store cooked arugula?
Cooked arugula can be stored in the refrigerator for up to a day. Make sure to let it cool down completely before refrigerating it, as this will help prevent bacterial growth. You can store it in an airtight container, such as a glass or plastic container with a tight-fitting lid.
When reheating cooked arugula, make sure to heat it until it’s steaming hot to ensure food safety. You can reheat it in the microwave or on the stovetop. However, it’s best to consume cooked arugula immediately, as it will result in the best flavor and texture.
Can I add arugula to dishes at the end of cooking?
Yes, you can add arugula to dishes at the end of cooking, which is a great way to preserve its nutrients and flavor. This method is called “wilting,” where you add the arugula to a hot dish and let it wilt into the sauce or broth.
Adding arugula at the end of cooking is a great way to add a burst of flavor and nutrients to your dishes. You can add it to pasta sauces, soups, stews, or casseroles. Simply stir in the arugula and let it wilt for a minute or two before serving.
Is arugula safe to eat raw?
Yes, arugula is safe to eat raw, and it’s often used in salads and as a garnish. Raw arugula has a peppery flavor and a crunchy texture, making it a great addition to many dishes. However, make sure to wash the arugula thoroughly before consuming it raw, as it may contain bacteria or other contaminants.
Raw arugula is a great way to get the most nutritional benefits from this leafy green. It’s rich in vitamins A, C, and K, as well as minerals like calcium and iron. You can use raw arugula in salads, smoothies, or as a topping for sandwiches and other dishes.