Sliced Arugula
Eruca sativaClinical Encyclopedia
Sliced Arugula provides 25 kcal, 2.6g of protein, 3.7g of carbohydrates, and 1.6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Sliced arugula is a leafy green vegetable known for its peppery flavor and high nutritional value. It is rich in vitamins and minerals, making it a popular choice for salads and garnishes.
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 raw in salads or as a garnish. Can also be lightly sautéed or added to smoothies for a nutritional boost.
Smart Selection & Storage
Choose arugula with vibrant green leaves and avoid any that are wilted or yellowing. Freshness is key for optimal flavor and nutrition.
Store arugula in a plastic bag in the refrigerator. It is best used within a week for maximum freshness.
Myths vs Realities
Healthy Recipes
Arugula and Quinoa Salad with Lemon Vinaigrette
A refreshing salad combining peppery arugula with protein-packed quinoa, tossed in a zesty lemon vinaigrette.
- 2 cups sliced arugula
- 1 cup cooked quinoa
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine sliced arugula, cooked quinoa, cherry tomatoes, red onion, and feta cheese.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to create the vinaigrette.
- 3. Drizzle the vinaigrette over the salad and toss gently to combine before serving.
Arugula Pesto Pasta
A vibrant pasta dish featuring a creamy arugula pesto, perfect for a healthy weeknight dinner.
- 2 cups sliced arugula
- 1/2 cup walnuts
- 1/2 cup grated Parmesan cheese
- 2 cloves garlic
- 1/2 cup olive oil
- 12 oz whole wheat pasta
- Salt and pepper to taste
- 1. In a food processor, blend sliced arugula, walnuts, Parmesan cheese, and garlic until smooth.
- 2. With the processor running, slowly add olive oil until the pesto reaches desired consistency.
- 3. Cook pasta according to package instructions, drain, and toss with pesto, adding salt and pepper to taste.
Arugula and Avocado Toast
A simple yet delicious breakfast option featuring creamy avocado and peppery arugula on whole grain toast.
- 2 slices whole grain bread
- 1 ripe avocado
- 1 cup sliced arugula
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole grain bread until golden brown.
- 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
- 3. Spread the avocado mixture on the toast, top with sliced arugula, and sprinkle with red pepper flakes.
Grilled Chicken and Arugula Wrap
A healthy wrap filled with grilled chicken, fresh arugula, and a tangy yogurt sauce for a satisfying meal.
- 1 whole wheat wrap
- 4 oz grilled chicken breast, sliced
- 1 cup sliced arugula
- 1/4 cup Greek yogurt
- 1 tablespoon Dijon mustard
- Salt and pepper to taste
- 1. In a small bowl, mix Greek yogurt, Dijon mustard, salt, and pepper to create the sauce.
- 2. Spread the sauce over the whole wheat wrap, then layer with sliced chicken and arugula.
- 3. Roll the wrap tightly, slice in half, and serve.
Arugula and Beet Salad with Goat Cheese
A colorful salad featuring roasted beets, creamy goat cheese, and peppery arugula, drizzled with balsamic reduction.
- 2 cups sliced arugula
- 1 cup roasted beets, sliced
- 1/4 cup goat cheese, crumbled
- 2 tablespoons balsamic reduction
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine sliced arugula, roasted beets, and goat cheese.
- 2. Drizzle with balsamic reduction and olive oil, then season with salt and pepper.
- 3. Toss gently to combine and serve immediately.
Arugula and Shrimp Stir-Fry
A quick and healthy stir-fry featuring shrimp and arugula, packed with flavor and nutrients.
- 1 lb shrimp, peeled and deveined
- 2 cups sliced arugula
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Heat olive oil in a pan over medium heat, add garlic and sauté until fragrant.
- 2. Add shrimp and cook until pink, then stir in sliced arugula and soy sauce.
- 3. Cook for an additional 2 minutes until arugula is wilted, then season with salt and pepper before serving.
Arugula and Chickpea Salad
A protein-rich salad combining arugula and chickpeas, dressed with a light vinaigrette for a nutritious meal.
- 2 cups sliced arugula
- 1 can chickpeas, drained and rinsed
- 1/2 cup cucumber, diced
- 1/4 cup red onion, diced
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine sliced arugula, chickpeas, cucumber, and red onion.
- 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
- 3. Drizzle the vinaigrette over the salad and toss to combine before serving.
Arugula and Egg Breakfast Bowl
A nutritious breakfast bowl featuring sautéed arugula and a poached egg, served over quinoa.
- 1 cup cooked quinoa
- 2 cups sliced arugula
- 2 eggs
- 1 tablespoon olive oil
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. In a skillet, heat olive oil over medium heat and sauté sliced arugula until wilted.
- 2. Meanwhile, poach the eggs in simmering water until desired doneness.
- 3. In a bowl, layer cooked quinoa, sautéed arugula, and top with poached eggs, seasoning with salt, pepper, and red pepper flakes.
Arugula and Apple Salad with Walnuts
A crunchy and refreshing salad combining sweet apples, toasted walnuts, and peppery arugula, perfect for a light lunch.
- 2 cups sliced arugula
- 1 apple, thinly sliced
- 1/2 cup walnuts, toasted
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine sliced arugula, apple slices, toasted walnuts, and feta cheese.
- 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
- 3. Drizzle the dressing over the salad and toss gently to serve.
Frequently Asked Questions (FAQ)
What are the health benefits of arugula?
Arugula is rich in vitamins A, C, and K, and contains antioxidants that may help reduce inflammation and lower the risk of chronic diseases.
How can I incorporate arugula into my diet?
You can add arugula to salads, sandwiches, smoothies, or use it as a topping for pizzas.
Is arugula safe for everyone to eat?
While generally safe, those on blood thinners should monitor their vitamin K intake and consult a healthcare provider.
Can arugula be cooked?
Yes, arugula can be lightly sautéed or added to cooked dishes, but it is best enjoyed raw to preserve its nutrients.
How do I store arugula?
Store arugula in a plastic bag in the refrigerator to keep it fresh for up to a week.
What is the glycemic index of arugula?
Arugula has a low glycemic index of 15, making it suitable for those managing blood sugar levels.
Can arugula help with weight loss?
Yes, its low calorie and high fiber content can help promote satiety and support weight loss efforts.
What nutrients are found in arugula?
Arugula is a good source of vitamins A, C, and K, calcium, potassium, and folate.