Pickled Arugula
Eruca sativaClinical Encyclopedia
Pickled Arugula provides 25 kcal, 2.6g of protein, 4.1g of carbohydrates, and 1.6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Pickled arugula is a tangy and flavorful leafy green that is rich in vitamins and minerals, particularly vitamin K and calcium. It is often used as a condiment or side dish, adding a zesty kick to various meals.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed as a condiment on sandwiches, salads, or as a side dish. Can be added to pasta or grain bowls for extra flavor.
Smart Selection & Storage
Choose pickled arugula that is vibrant in color and free from any off odors. Check the expiration date on the packaging.
Keep pickled arugula in the refrigerator in a sealed container to maintain its flavor and prevent spoilage.
Myths vs Realities
Healthy Recipes
Pickled Arugula and Quinoa Salad
A refreshing salad combining the tangy flavor of pickled arugula with nutty quinoa and vibrant vegetables, perfect for a light lunch.
- 1 cup cooked quinoa
- 1/2 cup pickled arugula
- 1/2 cup cherry tomatoes, halved
- 1/4 cup diced cucumber
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, pickled arugula, cherry tomatoes, and cucumber.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve chilled.
Pickled Arugula and Avocado Toast
This trendy toast features creamy avocado topped with zesty pickled arugula, making it a perfect breakfast or snack.
- 2 slices whole grain bread
- 1 ripe avocado
- 1/4 cup pickled arugula
- 1 tablespoon olive oil
- Salt and red pepper flakes to taste
- 1. Toast the whole grain bread until golden brown.
- 2. Mash the avocado in a bowl and mix in olive oil, salt, and red pepper flakes.
- 3. Spread the avocado mixture on the toast and top with pickled arugula before serving.
Pickled Arugula and Chickpea Wrap
A protein-packed wrap filled with pickled arugula, chickpeas, and fresh veggies, ideal for a quick and nutritious meal.
- 1 whole wheat wrap
- 1/2 cup canned chickpeas, rinsed and drained
- 1/2 cup pickled arugula
- 1/4 cup shredded carrots
- 1/4 cup sliced bell peppers
- 2 tablespoons hummus
- 1. Spread hummus evenly over the whole wheat wrap.
- 2. Layer chickpeas, pickled arugula, carrots, and bell peppers on top.
- 3. Roll the wrap tightly, slice in half, and enjoy.
Pickled Arugula and Grilled Chicken Bowl
A hearty bowl featuring grilled chicken, pickled arugula, and brown rice, drizzled with a light vinaigrette for a fulfilling meal.
- 1 cup cooked brown rice
- 1 grilled chicken breast, sliced
- 1/2 cup pickled arugula
- 1/4 cup diced tomatoes
- 2 tablespoons balsamic vinaigrette
- 1. In a bowl, layer cooked brown rice, sliced grilled chicken, and pickled arugula.
- 2. Top with diced tomatoes and drizzle with balsamic vinaigrette.
- 3. Toss gently and serve warm.
Pickled Arugula and Feta Stuffed Peppers
Colorful bell peppers stuffed with a mixture of pickled arugula, feta cheese, and quinoa, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked quinoa
- 1/2 cup pickled arugula
- 1/2 cup crumbled feta cheese
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, combine cooked quinoa, pickled arugula, feta cheese, olive oil, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and place them in a baking dish. Bake for 25-30 minutes until the peppers are tender.
Pickled Arugula and Lentil Soup
A nourishing soup that combines lentils with pickled arugula, creating a unique and flavorful dish perfect for any season.
- 1 cup green lentils, rinsed
- 1/2 cup pickled arugula
- 1 onion, diced
- 2 carrots, diced
- 4 cups vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large pot, sauté onion and carrots until softened.
- 2. Add lentils, vegetable broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 25-30 minutes.
- 3. Stir in pickled arugula before serving.
Pickled Arugula Pizza
A healthy twist on pizza featuring a whole wheat crust topped with pickled arugula, tomatoes, and mozzarella cheese.
- 1 whole wheat pizza crust
- 1 cup marinara sauce
- 1 cup shredded mozzarella cheese
- 1/2 cup pickled arugula
- 1/4 cup sliced olives
- 1. Preheat the oven according to the pizza crust instructions.
- 2. Spread marinara sauce over the crust and sprinkle with mozzarella cheese.
- 3. Top with pickled arugula and olives, then bake until the cheese is bubbly and golden.
Pickled Arugula and Roasted Beet Salad
A vibrant salad featuring roasted beets and pickled arugula, drizzled with a citrus vinaigrette for a burst of flavor.
- 2 cups mixed greens
- 1 cup roasted beets, sliced
- 1/2 cup pickled arugula
- 2 tablespoons orange juice
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a salad bowl, combine mixed greens, roasted beets, and pickled arugula.
- 2. In a small bowl, whisk together orange juice, olive oil, salt, and pepper.
- 3. Drizzle the dressing over the salad and toss gently before serving.
Pickled Arugula and Egg Breakfast Bowl
A nutritious breakfast bowl featuring poached eggs, pickled arugula, and avocado for a delicious start to your day.
- 2 poached eggs
- 1/2 cup pickled arugula
- 1/2 avocado, sliced
- 1 slice whole grain toast
- Salt and pepper to taste
- 1. Toast the whole grain bread until golden brown.
- 2. Place the poached eggs on the toast, top with pickled arugula and avocado slices.
- 3. Season with salt and pepper before serving.
Pickled Arugula and Shrimp Tacos
These light and zesty tacos are filled with grilled shrimp and pickled arugula, topped with a creamy avocado sauce.
- 8 small corn tortillas
- 1 pound shrimp, peeled and deveined
- 1/2 cup pickled arugula
- 1 avocado
- 1/4 cup Greek yogurt
- Lime juice, salt, and pepper to taste
- 1. Grill shrimp until cooked through, seasoning with lime juice, salt, and pepper.
- 2. In a blender, combine avocado, Greek yogurt, lime juice, salt, and pepper to make a sauce.
- 3. Assemble tacos by placing shrimp and pickled arugula in tortillas, drizzling with avocado sauce before serving.
Frequently Asked Questions (FAQ)
What are the health benefits of pickled arugula?
Pickled arugula is rich in vitamins and minerals, particularly vitamin K, which supports bone health and may improve cardiovascular function.
How should I store pickled arugula?
Store pickled arugula in the refrigerator in an airtight container to maintain its flavor and freshness.
Can I make pickled arugula at home?
Yes, you can easily make pickled arugula at home using vinegar, water, salt, and spices.
Is pickled arugula low in calories?
Yes, pickled arugula is low in calories, making it a great addition to a weight management plan.
What dishes can I use pickled arugula in?
Pickled arugula can be used in salads, sandwiches, grain bowls, and as a topping for various dishes.
Does pickled arugula contain probiotics?
If fermented properly, pickled arugula can contain probiotics, which are beneficial for gut health.
Can I eat pickled arugula if I am on a low-sodium diet?
It is advisable to consume pickled arugula in moderation if you are on a low-sodium diet due to the salt content.
How long does pickled arugula last?
When stored properly in the refrigerator, pickled arugula can last for several weeks.