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Dehydrated Arugula
Vegetables
Nutri-ScoreA

Dehydrated Arugula

Eruca sativa

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Dehydrated Arugula provides 100 kcal, 3g of protein, 15g of carbohydrates, and 5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Dehydrated arugula is a nutrient-dense leafy green that retains many of the health benefits of fresh arugula while providing a concentrated source of vitamins and minerals. It is often used in salads, soups, and as a seasoning.

Also known as:
RocketRucola
Scientific NameEruca sativa
Region of OriginMediterranean region
Popular Comparisons:
Dehydrated ArugulaDehydrated ArugulaVSAcorn SquashAcorn SquashDehydrated ArugulaDehydrated ArugulaVSAdria Blue PotatoesAdria Blue PotatoesDehydrated ArugulaDehydrated ArugulaVSAir PotatoAir PotatoDehydrated ArugulaDehydrated ArugulaVSGarlicGarlicDehydrated ArugulaDehydrated ArugulaVSAlexandersAlexandersDehydrated ArugulaDehydrated ArugulaVSAloe VeraAloe VeraDehydrated ArugulaDehydrated ArugulaVSArrowheadArrowheadDehydrated ArugulaDehydrated ArugulaVSArtichokeArtichokeDehydrated ArugulaDehydrated ArugulaVSArugulaArugulaDehydrated ArugulaDehydrated ArugulaVSAsh GourdAsh Gourd

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories100 kcal
Water
7%
Fiber5g
Total19.0g
Protein
3g(16%)
Fats
1g(5%)
Carbohydrates
15g(79%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C15 mg (17%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Calcium160 mg (16%)
Iron2 mg (11%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, dehydrated arugula helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High in fiber, it supports digestive health and can aid in weight management by promoting satiety.
✓Contains essential vitamins and minerals, including calcium and iron, which are vital for bone health and energy production.
✓Low in calories and carbohydrates, making it an excellent addition to low-calorie diets.

Possible Risks & Side Effects

!Individuals with certain allergies may experience reactions; consult a healthcare provider if unsure.
!Excessive consumption may lead to digestive discomfort due to high fiber content.

How to Prepare & Consume

Rehydrate in warm water for 10-15 minutes before use, or add directly to soups and stews for flavor enhancement.

Smart Selection & Storage

How to Select

Choose packages that are sealed and free from moisture; check for any signs of spoilage.

How to Store

Keep in a cool, dark place in an airtight container to prolong shelf life.

Myths vs Realities

MythDehydrated arugula loses all its nutrients.
RealityWhile some nutrients may decrease, many vitamins and minerals remain intact.
MythYou can't use dehydrated arugula in salads.
RealityDehydrated arugula can be rehydrated and used in salads for added flavor.
MythAll dehydrated greens are unhealthy.
RealityDehydrated greens can be very nutritious and a healthy addition to your diet.

Healthy Recipes

Dehydrated Arugula and Quinoa Salad

A nutritious salad combining protein-rich quinoa and the peppery flavor of dehydrated arugula, perfect for a light lunch or dinner.

Ingredients
  • 1 cup cooked quinoa
  • 2 tablespoons dehydrated arugula
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, dehydrated arugula, cherry tomatoes, and feta cheese.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve chilled.

Dehydrated Arugula Pesto

A vibrant and healthy twist on traditional pesto, using dehydrated arugula for a unique flavor profile.

Ingredients
  • 1 cup dehydrated arugula
  • 1/2 cup walnuts
  • 1/2 cup olive oil
  • 1/4 cup Parmesan cheese
  • 2 cloves garlic
  • Salt to taste
Instructions
  1. 1. In a food processor, combine dehydrated arugula, walnuts, garlic, and Parmesan cheese.
  2. 2. Blend while slowly adding olive oil until smooth.
  3. 3. Season with salt and serve over whole grain pasta or as a spread.

Dehydrated Arugula and Chickpea Wrap

A quick and healthy wrap filled with protein-packed chickpeas and the bold taste of dehydrated arugula.

Ingredients
  • 1 whole grain wrap
  • 1/2 cup canned chickpeas, rinsed
  • 2 tablespoons dehydrated arugula
  • 1/4 avocado, sliced
  • 1 tablespoon tahini
  • Salt and pepper to taste
Instructions
  1. 1. Spread tahini on the whole grain wrap.
  2. 2. Layer chickpeas, dehydrated arugula, and avocado slices on top.
  3. 3. Season with salt and pepper, roll tightly, and slice in half to serve.

Dehydrated Arugula Soup

A comforting and healthy soup that highlights the unique flavor of dehydrated arugula, perfect for chilly days.

Ingredients
  • 4 cups vegetable broth
  • 2 tablespoons dehydrated arugula
  • 1 cup diced potatoes
  • 1/2 cup diced carrots
  • 1/2 onion, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onions, carrots, and potatoes until softened.
  2. 2. Add vegetable broth and dehydrated arugula, bringing to a boil.
  3. 3. Simmer for 20 minutes, season with salt and pepper, and blend until smooth.

Dehydrated Arugula Omelette

A protein-rich omelette that incorporates dehydrated arugula for a nutritious breakfast option.

Ingredients
  • 3 eggs
  • 2 tablespoons dehydrated arugula
  • 1/4 cup diced bell pepper
  • 1/4 cup shredded cheese
  • Salt and pepper to taste
Instructions
  1. 1. Whisk eggs in a bowl and season with salt and pepper.
  2. 2. Stir in dehydrated arugula and bell pepper.
  3. 3. Pour into a heated non-stick skillet, cook until set, and sprinkle cheese before folding.

Dehydrated Arugula and Lentil Salad

A hearty salad featuring lentils and dehydrated arugula, packed with fiber and nutrients.

Ingredients
  • 1 cup cooked lentils
  • 2 tablespoons dehydrated arugula
  • 1/2 cup diced cucumber
  • 1/4 cup red onion, diced
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked lentils, dehydrated arugula, cucumber, and red onion.
  2. 2. In a separate bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss, and serve.

Dehydrated Arugula Smoothie

A refreshing smoothie that incorporates dehydrated arugula for an extra boost of nutrients.

Ingredients
  • 1 banana
  • 1 cup almond milk
  • 2 tablespoons dehydrated arugula
  • 1 tablespoon almond butter
  • 1 tablespoon honey
Instructions
  1. 1. In a blender, combine banana, almond milk, dehydrated arugula, almond butter, and honey.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy as a nutritious breakfast or snack.

Dehydrated Arugula and Sweet Potato Hash

A flavorful hash featuring sweet potatoes and dehydrated arugula, perfect for brunch or a healthy side dish.

Ingredients
  • 2 medium sweet potatoes, diced
  • 2 tablespoons dehydrated arugula
  • 1/2 onion, diced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté onions until translucent.
  2. 2. Add diced sweet potatoes and cook until tender, stirring occasionally.
  3. 3. Stir in dehydrated arugula, season with salt and pepper, and serve warm.

Dehydrated Arugula Rice Bowl

A wholesome rice bowl topped with dehydrated arugula and fresh vegetables, ideal for a balanced meal.

Ingredients
  • 1 cup cooked brown rice
  • 2 tablespoons dehydrated arugula
  • 1/2 cup steamed broccoli
  • 1/4 cup shredded carrots
  • 2 tablespoons soy sauce
Instructions
  1. 1. In a bowl, layer cooked brown rice, steamed broccoli, and shredded carrots.
  2. 2. Sprinkle dehydrated arugula on top.
  3. 3. Drizzle with soy sauce and serve warm.

Dehydrated Arugula Energy Bites

Nutritious energy bites made with dehydrated arugula, perfect for a quick snack or post-workout fuel.

Ingredients
  • 1 cup oats
  • 1/2 cup nut butter
  • 2 tablespoons dehydrated arugula
  • 1/4 cup honey
  • 1/4 cup chocolate chips
Instructions
  1. 1. In a bowl, mix oats, nut butter, dehydrated arugula, honey, and chocolate chips until well combined.
  2. 2. Form into small balls and place on a baking sheet.
  3. 3. Refrigerate for 30 minutes before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of dehydrated arugula?

Dehydrated arugula is rich in vitamins A, C, and K, as well as minerals like calcium and iron, supporting overall health.

How should I store dehydrated arugula?

Store in a cool, dry place in an airtight container to maintain freshness.

Can I use dehydrated arugula in cooking?

Yes, it can be added to soups, stews, and sauces for flavor and nutrition.

Is dehydrated arugula as nutritious as fresh?

While it retains many nutrients, some vitamins may decrease during the dehydration process.

How long does dehydrated arugula last?

When stored properly, it can last for up to 1-2 years.

Can I eat dehydrated arugula raw?

Yes, it can be rehydrated and used in salads or eaten as is.

What is the glycemic index of dehydrated arugula?

The glycemic index is low, making it suitable for blood sugar management.

How much dehydrated arugula should I consume?

A typical serving is about 1-2 tablespoons, but adjust based on dietary needs.

Related Superfoods
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Comparisons
Dehydrated Arugula vs Acorn Squash Dehydrated Arugula vs Adria Blue Potatoes Dehydrated Arugula vs Air Potato
Nutrients
Protein in Dehydrated Arugula Calories in Dehydrated Arugula Vitamin-c in Dehydrated Arugula Magnesium in Dehydrated Arugula
Featured Guides
Health Benefits of Dehydrated Arugula Healthy Recipes with Dehydrated Arugula
Rankings
Vegetables high in fiber Vegetables high in vitamin-c Vegetables low in carbohidratos Vegetables low in índice glucémico