Wild Rocket (Arugula)
Eruca sativaClinical Encyclopedia
Wild Rocket (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.
Wild rocket, also known as 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 in salads and as a garnish.
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Wild Rocket (Arugula)VSAsh Gourd
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 pasta dishes for a peppery flavor.
Smart Selection & Storage
Choose vibrant, dark green leaves without any yellowing or wilting. Fresh wild rocket should feel crisp and have a strong peppery aroma.
Store in a sealed plastic bag in the refrigerator. Consume within a week for optimal freshness.
Myths vs Realities
Healthy Recipes
Wild Rocket and Quinoa Salad
A refreshing salad combining the peppery flavor of wild rocket with nutty quinoa, cherry tomatoes, and a zesty lemon dressing.
- 1 cup cooked quinoa
- 2 cups wild rocket (arugula)
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, wild rocket, cherry tomatoes, and red onion.
- 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 immediately.
Wild Rocket Pesto Pasta
A vibrant pasta dish featuring a homemade wild rocket pesto, blended with garlic, nuts, and olive oil for a healthy twist.
- 2 cups wild rocket (arugula)
- 1/2 cup walnuts
- 2 cloves garlic
- 1/2 cup olive oil
- 1/2 cup grated Parmesan cheese
- Salt to taste
- 8 oz whole grain pasta
- 1. Cook the whole grain pasta according to package instructions and drain.
- 2. In a food processor, combine wild rocket, walnuts, garlic, and olive oil; blend until smooth.
- 3. Mix the pesto with the pasta, add Parmesan cheese, and season with salt before serving.
Wild Rocket and Avocado Toast
A nutritious breakfast option featuring creamy avocado spread over whole grain toast, topped with fresh wild rocket and a sprinkle of seeds.
- 2 slices whole grain bread
- 1 ripe avocado
- 1 cup wild rocket (arugula)
- 1 tablespoon pumpkin seeds
- Salt and pepper to taste
- Lemon juice to taste
- 1. Toast the whole grain bread until golden brown.
- 2. Mash the avocado in a bowl, adding salt, pepper, and lemon juice to taste.
- 3. Spread the avocado on the toast, top with wild rocket and pumpkin seeds, and serve immediately.
Wild Rocket and Chickpea Salad
A hearty salad combining protein-rich chickpeas with wild rocket, cucumber, and a tangy tahini dressing for a filling meal.
- 1 can chickpeas, rinsed and drained
- 2 cups wild rocket (arugula)
- 1 cucumber, diced
- 1/4 cup tahini
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine chickpeas, wild rocket, and cucumber.
- 2. In a separate bowl, whisk together tahini, lemon juice, salt, and pepper until smooth.
- 3. Drizzle the tahini dressing over the salad, toss gently, and serve.
Wild Rocket and Beetroot Wraps
A colorful wrap filled with roasted beetroot, wild rocket, and a creamy yogurt dressing, perfect for a light lunch.
- 2 whole grain wraps
- 1 cup roasted beetroot, sliced
- 2 cups wild rocket (arugula)
- 1/2 cup Greek yogurt
- 1 tablespoon honey
- Salt and pepper to taste
- 1. In a bowl, mix Greek yogurt, honey, salt, and pepper to create the dressing.
- 2. Spread the dressing on each wrap, layer with roasted beetroot and wild rocket.
- 3. Roll the wraps tightly, slice in half, and serve.
Wild Rocket and Feta Stuffed Peppers
Bell peppers stuffed with a savory mixture of wild rocket, feta cheese, and brown rice, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked brown rice
- 2 cups wild rocket (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, wild rocket, feta cheese, olive oil, salt, and pepper.
- 3. Stuff the pepper halves with the mixture, place in a baking dish, and bake for 25-30 minutes.
Wild Rocket and Citrus Salad
A vibrant salad featuring wild rocket, segmented citrus fruits, and a light vinaigrette, perfect for a refreshing side dish.
- 2 cups wild rocket (arugula)
- 1 orange, segmented
- 1 grapefruit, segmented
- 1/4 cup red onion, thinly sliced
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine wild rocket, orange segments, grapefruit segments, and red onion.
- 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
- 3. Drizzle the vinaigrette over the salad, toss gently, and serve.
Wild Rocket and Sweet Potato Hash
A hearty breakfast hash made with roasted sweet potatoes, wild rocket, and topped with a poached egg for a nutritious start to your day.
- 2 medium sweet potatoes, diced
- 2 cups wild rocket (arugula)
- 2 eggs
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and toss diced sweet potatoes with olive oil, salt, and pepper; roast for 25-30 minutes.
- 2. In a skillet, wilt wild rocket over medium heat until just tender.
- 3. Serve the roasted sweet potatoes topped with wilted wild rocket and a poached egg.
Wild Rocket and Lentil Soup
A nourishing soup made with lentils, wild rocket, and spices, offering a comforting and healthy meal option.
- 1 cup lentils, rinsed
- 4 cups vegetable broth
- 2 cups wild rocket (arugula)
- 1 onion, chopped
- 2 carrots, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large pot, heat olive oil and sauté onion, carrots, and garlic until softened.
- 2. Add lentils and vegetable broth; bring to a boil, then simmer for 25-30 minutes until lentils are tender.
- 3. Stir in wild rocket, season with salt and pepper, and serve hot.
Wild Rocket and Apple Slaw
A crunchy slaw made with wild rocket, crisp apples, and a tangy apple cider vinaigrette, perfect as a side dish or topping.
- 2 cups wild rocket (arugula)
- 1 apple, julienned
- 1/4 cup shredded carrots
- 2 tablespoons apple cider vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine wild rocket, apple, and shredded carrots.
- 2. In a small bowl, whisk together apple cider vinegar, olive oil, salt, and pepper.
- 3. Drizzle the vinaigrette over the slaw, toss well, and serve immediately.
Frequently Asked Questions (FAQ)
What are the health benefits of wild rocket?
Wild rocket is rich in vitamins A, C, and K, and contains antioxidants that may help reduce inflammation and support overall health.
How can I incorporate wild rocket into my diet?
You can add wild rocket to salads, sandwiches, or smoothies, or use it as a topping for pizzas and pasta.
Is wild rocket safe for everyone to eat?
While generally safe, those on anticoagulant medications should monitor their intake due to its vitamin K content.
How do I store wild rocket?
Store wild rocket in a plastic bag in the refrigerator to keep it fresh for up to a week.
Can wild rocket be cooked?
Yes, wild rocket can be lightly sautéed or added to cooked dishes, but it is best enjoyed raw to preserve its flavor and nutrients.
What is the difference between wild rocket and regular arugula?
Wild rocket has a more intense flavor and is often more nutrient-dense compared to cultivated arugula.
How much wild rocket should I eat?
A handful (about 30 grams) is a good serving size to enjoy its health benefits.
Are there any side effects of eating wild rocket?
In moderation, wild rocket is safe; however, excessive consumption may lead to digestive issues in some individuals.