Steamed Arugula
Eruca sativaClinical Encyclopedia
Steamed 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.
Steamed arugula is a nutritious leafy green vegetable known for its peppery flavor and high content of vitamins and minerals. It is often used in salads, sandwiches, and as a side dish.
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 steamed lightly to retain nutrients while softening its peppery flavor. Can be added to salads or served as a side dish.
Smart Selection & Storage
Choose vibrant green leaves without yellowing or wilting. Fresh arugula should feel crisp and have a peppery aroma.
Store in a damp paper towel inside a plastic bag in the refrigerator to maintain freshness for up to a week.
Myths vs Realities
Healthy Recipes
Steamed Arugula and Quinoa Salad
A refreshing salad combining steamed arugula with protein-packed quinoa and a zesty lemon dressing.
- 1 cup quinoa
- 2 cups water
- 2 cups steamed arugula
- 1/4 cup cherry tomatoes, halved
- 1/4 cup cucumber, diced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Rinse quinoa under cold water and cook it in 2 cups of boiling water for about 15 minutes until fluffy.
- 2. In a large bowl, combine the cooked quinoa, steamed arugula, cherry tomatoes, and cucumber.
- 3. Whisk together olive oil, lemon juice, salt, and pepper, then drizzle over the salad and toss gently.
Steamed Arugula and Chickpea Wraps
Healthy wraps filled with steamed arugula, protein-rich chickpeas, and a creamy tahini dressing.
- 4 whole grain tortillas
- 1 can chickpeas, drained and rinsed
- 2 cups steamed arugula
- 1/4 cup tahini
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. In a bowl, mash the chickpeas slightly and mix in steamed arugula.
- 2. In a separate bowl, whisk tahini, lemon juice, salt, and pepper until smooth.
- 3. Spread the chickpea mixture on tortillas, drizzle with tahini dressing, and wrap tightly.
Steamed Arugula and Egg Breakfast Bowl
A nutritious breakfast bowl featuring steamed arugula, poached eggs, and avocado for a healthy start to your day.
- 2 cups steamed arugula
- 2 eggs
- 1 avocado, sliced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Poach the eggs in simmering water for about 3-4 minutes until the whites are set.
- 2. In a bowl, layer steamed arugula, sliced avocado, and top with poached eggs.
- 3. Drizzle with olive oil and season with salt and pepper before serving.
Steamed Arugula and Lentil Soup
A hearty and nutritious soup made with lentils, vegetables, and steamed arugula for added flavor and nutrients.
- 1 cup lentils, rinsed
- 4 cups vegetable broth
- 1 cup carrots, diced
- 1 cup celery, diced
- 2 cups steamed arugula
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a pot, combine lentils, vegetable broth, carrots, and celery, and bring to a boil.
- 2. Reduce heat and simmer for 25-30 minutes until lentils are tender.
- 3. Stir in steamed arugula, cumin, salt, and pepper, and cook for an additional 5 minutes before serving.
Steamed Arugula and Shrimp Stir-Fry
A quick and healthy stir-fry featuring shrimp, steamed arugula, and colorful bell peppers, perfect for a light dinner.
- 1 pound shrimp, peeled and deveined
- 2 cups steamed arugula
- 1 bell pepper, sliced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1. Heat sesame oil in a pan over medium heat, then add garlic and bell pepper, sautéing for 2-3 minutes.
- 2. Add shrimp and cook until pink and opaque, about 3-4 minutes.
- 3. Stir in steamed arugula and soy sauce, cooking for an additional 2 minutes before serving.
Steamed Arugula and Feta Stuffed Peppers
Colorful bell peppers stuffed with a mixture of steamed arugula, feta cheese, and brown rice for a wholesome meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked brown rice
- 2 cups steamed arugula
- 1/2 cup feta cheese, crumbled
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked brown rice, steamed arugula, feta, olive oil, salt, and pepper.
- 3. Stuff the mixture into halved bell peppers and bake for 25-30 minutes until peppers are tender.
Steamed Arugula and Tomato Bruschetta
A light appetizer featuring toasted bread topped with a fresh mixture of steamed arugula and tomatoes, drizzled with balsamic glaze.
- 1 baguette, sliced
- 2 cups steamed arugula
- 1 cup cherry tomatoes, diced
- 2 tablespoons balsamic glaze
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Toast baguette slices until golden brown.
- 2. In a bowl, combine steamed arugula, diced tomatoes, olive oil, salt, and pepper.
- 3. Top each toasted slice with the arugula mixture and drizzle with balsamic glaze before serving.
Steamed Arugula and Cauliflower Rice Bowl
A low-carb bowl featuring cauliflower rice topped with steamed arugula, cherry tomatoes, and a light vinaigrette.
- 1 head cauliflower, riced
- 2 cups steamed arugula
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- 1. Rice the cauliflower using a food processor and sauté in a pan for 5-7 minutes until tender.
- 2. In a bowl, combine steamed arugula, cherry tomatoes, olive oil, apple cider vinegar, salt, and pepper.
- 3. Serve the arugula mixture over the cauliflower rice.
Steamed Arugula and Mushroom Risotto
A creamy risotto made with arborio rice, sautéed mushrooms, and finished with steamed arugula for a burst of flavor.
- 1 cup arborio rice
- 4 cups vegetable broth
- 1 cup mushrooms, sliced
- 2 cups steamed arugula
- 1/2 cup parmesan cheese, grated
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a pot, heat olive oil and sauté mushrooms until golden brown.
- 2. Add arborio rice and stir for 1-2 minutes, then gradually add vegetable broth, stirring frequently until absorbed.
- 3. Once the rice is creamy and cooked, stir in steamed arugula and parmesan cheese, seasoning with salt and pepper.
Frequently Asked Questions (FAQ)
What are the health benefits of steamed arugula?
Steamed arugula is rich in vitamins A, C, and K, and contains antioxidants that may help reduce inflammation and support overall health.
How should I store steamed arugula?
Store steamed arugula in an airtight container in the refrigerator for up to 3 days to maintain freshness.
Can I eat arugula raw?
Yes, arugula can be eaten raw in salads, but steaming it can enhance its digestibility and flavor.
Is steamed arugula low in calories?
Yes, steamed arugula is low in calories, making it an excellent choice for weight management.
How does steaming affect the nutrients in arugula?
Steaming can help retain most of the nutrients in arugula while softening its texture and flavor.
What dishes can I make with steamed arugula?
Steamed arugula can be added to pasta, omelets, or served as a side dish with grilled meats.
Is arugula safe for pregnant women?
Yes, arugula is safe for pregnant women when washed properly and consumed in moderation.
Can I freeze steamed arugula?
Yes, you can freeze steamed arugula, but it may lose some texture upon thawing.