Arugula
Eruca vesicaria
Arugula (Eruca vesicaria), also known as Rocket, Rucola, or Roquette, is a fast-growing annual herb in the Brassicaceae prized for its distinctive peppery, slightly bitter, nutty flavor that adds sophistication to salads, sandwiches, and pizzas. Its bold taste — often described as a cross between radish and mustard — has made it one of the most popular salad greens of the 21st century.
• The name "arugula" comes from Italian; "rocket" from the French "roquette," both deriving from the Latin "eruca" meaning "caterpillar" (possibly referring to the hairy stems)
• Has been cultivated since Roman times, when it was considered an aphrodisiac
• The flowers are also edible and have a sweeter, milder version of the leaf flavor
• One of the easiest and fastest salad greens to grow — ready to harvest in just 3 to 4 weeks
• Popularized in modern American cuisine in the 1990s by chefs like Alice Waters and Martha Stewart
• Cultivated since ancient Roman times — Virgil and Pliny the Elder both mention it
• The Romans considered arugula a potent aphrodisiac and ate it with lettuce and lavender
• During the Middle Ages, it was grown in monastery gardens across Europe
• Remained a traditional Mediterranean green for centuries before achieving global popularity
• The genus Eruca contains 2 to 3 species
• Sometimes classified as Eruca sativa — a synonym now generally merged with E. vesicaria
• Wild forms ("wild rocket" or Diplotaxis tenuifolia) are a related but different species with a more intense flavor
Leaves:
• Deeply lobed to lyrate-pinnatifid (oak-leaf shape), 5 to 20 cm long
• Dark green, slightly fleshy, with a distinctive peppery aroma when crushed
• Texture is tender but with a slight roughness
• Flavor is sharp, peppery, nutty, with a slight mustard bite
Stems:
• Erect flowering stems 20 to 60 cm tall
• Slightly hairy, branching
Flowers:
• Small, 1.5 to 2.5 cm across
• Creamy white to pale yellow petals with deep purple to maroon veins
• Attractive in salads as an edible garnish
• Blooms prolifically in warm weather
Fruit:
• Elongated cylindrical siliques (pods), 2 to 4 cm long
• Containing small, light brown seeds
Per 100 g raw arugula:
• Energy: approximately 25 kcal
• Carbohydrates: 3.7 g (including 1.6 g fiber)
• Protein: 2.6 g — relatively high for a leafy green
• Vitamin K: 108.6 mcg (90% DV)
• Vitamin A: 2373 IU
• Folate: 97 mcg (24% DV)
• Vitamin C: 15 mg
• Calcium: 160 mg
• Potassium: 369 mg
• Magnesium: 47 mg
• Rich in glucosinolates, particularly glucoraphanin and glucoerucin
• Contains kaempferol, quercetin, and isorhamnetin — anti-inflammatory flavonoids
• High nitrate content may help lower blood pressure
Planting:
• Direct-seed in early spring or autumn — arugula prefers cool weather
• Sow seeds 3 to 6 mm deep, 2 to 3 cm apart, thinning to 10 to 15 cm
• Germinates in 5 to 7 days at 10 to 20°C
• Ready to harvest in just 25 to 40 days
Site:
• Tolerates partial shade — ideal for spring/autumn growing
• Prefers fertile, well-drained soil with pH 6.0 to 7.0
• Bolts (goes to seed) quickly in hot weather — grow in spring and autumn for best results
Succession planting:
• Sow every 2 to 3 weeks for continuous supply
Care:
• Keep soil consistently moist
• Harvest outer leaves first to encourage continued production
• Pinch off flower buds to delay bolting
Harvest:
• Cut individual leaves or harvest the entire rosette
• Best when leaves are 5 to 15 cm long — larger leaves become tough and bitter
• Raw in salads — the classic use, especially paired with shaved Parmesan, lemon, and olive oil
• On top of pizzas — added after baking so it wilts gently from residual heat
• In sandwiches and panini for a peppery crunch
• In pesto — arugula pesto is a popular alternative to basil pesto
• As a bed for grilled meats and fish
• Wilted into pasta dishes at the last minute
• In grain bowls and Buddha bowls
• Flowers used as an edible garnish
• Blended into green smoothies
• In Italian cuisine: on focaccia, in panzanella, and with prosciutto
Fun Fact
Ancient Romans considered arugula so potent as an aphrodisiac that they forbade its cultivation near monasteries — and the Roman poet Virgil famously declared that arugula was "remarkable in that it excites the sexual desire of drowsy people."
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