Cooked Arugula
Eruca sativaClinical Encyclopedia
Cooked Arugula provides 27 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.
Cooked arugula is a nutrient-dense leafy green vegetable known for its peppery flavor and high vitamin K content. It is often used in salads, pastas, and as a side dish, providing numerous health benefits.
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 lightly steamed or sautéed to retain nutrients while enhancing flavor. Can also be added to soups and stews.
Smart Selection & Storage
Choose vibrant green leaves without yellowing or wilting. Fresh arugula should feel crisp and have a peppery aroma.
Store in a plastic bag in the refrigerator to maintain freshness, and consume within a few days for optimal flavor and nutrition.
Myths vs Realities
Healthy Recipes
Arugula and Quinoa Salad
A refreshing salad combining cooked arugula with protein-packed quinoa, cherry tomatoes, and a zesty lemon vinaigrette.
- 1 cup cooked arugula
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked arugula and quinoa.
- 2. Add the halved cherry tomatoes, olive oil, lemon juice, salt, and pepper.
- 3. Toss everything together and serve chilled.
Arugula Pesto Pasta
A vibrant twist on traditional pesto, this dish features cooked arugula blended with nuts, garlic, and olive oil, tossed with whole-grain pasta.
- 2 cups cooked arugula
- 1/2 cup walnuts
- 2 cloves garlic
- 1/2 cup olive oil
- 8 ounces whole-grain pasta
- Salt to taste
- 1. Cook the whole-grain pasta according to package instructions and drain.
- 2. In a food processor, blend the cooked arugula, walnuts, garlic, and olive oil until smooth.
- 3. Toss the arugula pesto with the pasta and season with salt before serving.
Stuffed Bell Peppers with Arugula
Colorful bell peppers stuffed with a savory mixture of cooked arugula, brown rice, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked arugula
- 1 cup cooked brown rice
- 1 teaspoon cumin
- 1/2 cup diced tomatoes
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix the cooked arugula, brown rice, cumin, diced tomatoes, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes.
Arugula and Chickpea Stir-Fry
A quick and nutritious stir-fry featuring cooked arugula and protein-rich chickpeas, seasoned with garlic and ginger.
- 2 cups cooked arugula
- 1 can chickpeas, drained and rinsed
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1. Heat sesame oil in a pan over medium heat and sauté garlic and ginger until fragrant.
- 2. Add the chickpeas and cook for 5 minutes, stirring occasionally.
- 3. Stir in the cooked arugula and soy sauce, cooking for an additional 2 minutes before serving.
Arugula and Feta Omelette
A protein-packed omelette filled with cooked arugula and creamy feta cheese, perfect for a healthy breakfast.
- 3 eggs
- 1 cup cooked arugula
- 1/2 cup feta cheese, crumbled
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Whisk the eggs in a bowl and season with salt and pepper.
- 2. Heat olive oil in a skillet over medium heat, pour in the eggs, and cook until edges start to set.
- 3. Add the cooked arugula and feta cheese, fold the omelette, and cook until fully set.
Arugula and Sweet Potato Hash
A hearty breakfast hash featuring roasted sweet potatoes and cooked arugula, topped with a fried egg for extra protein.
- 2 sweet potatoes, diced
- 1 cup cooked arugula
- 2 eggs
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and roast the diced sweet potatoes with olive oil, salt, and pepper for 25 minutes.
- 2. In a skillet, sauté the cooked arugula until warmed through.
- 3. Serve the roasted sweet potatoes topped with sautéed arugula and a fried egg.
Arugula and Lentil Soup
A comforting soup made with lentils, cooked arugula, and aromatic spices, perfect for a healthy meal.
- 1 cup cooked lentils
- 2 cups cooked arugula
- 1 onion, diced
- 2 carrots, diced
- 4 cups vegetable broth
- Salt and pepper to taste
- 1. In a large pot, sauté onions and carrots until soft.
- 2. Add the cooked lentils, vegetable broth, and bring to a boil.
- 3. Stir in the cooked arugula, season with salt and pepper, and simmer for 10 minutes.
Arugula and Avocado Toast
A simple yet delicious toast topped with smashed avocado, cooked arugula, and a sprinkle of chili flakes.
- 2 slices whole-grain bread
- 1 avocado, smashed
- 1 cup cooked arugula
- Chili flakes to taste
- Salt to taste
- 1. Toast the whole-grain bread until golden brown.
- 2. Spread the smashed avocado on each slice and top with cooked arugula.
- 3. Sprinkle with chili flakes and salt before serving.
Arugula and Mushroom Risotto
A creamy risotto featuring earthy mushrooms and cooked arugula, perfect for a comforting dinner.
- 1 cup Arborio rice
- 4 cups vegetable broth
- 1 cup cooked arugula
- 1 cup mushrooms, sliced
- 1 onion, diced
- 2 tablespoons olive oil
- 1. In a pot, heat olive oil and sauté onions until translucent.
- 2. Add the mushrooms and cook until softened, then stir in the Arborio rice.
- 3. Gradually add the vegetable broth, stirring constantly until the rice is creamy and al dente, then fold in the cooked arugula.
Frequently Asked Questions (FAQ)
Is cooked arugula healthy?
Yes, cooked arugula is low in calories and high in vitamins and minerals, making it a healthy addition to your diet.
How do you cook arugula?
Arugula can be sautéed, steamed, or added to dishes at the end of cooking to preserve its nutrients.
Can you eat arugula raw?
Yes, arugula can be eaten raw in salads, but cooking it can enhance its flavor and digestibility.
What nutrients are in cooked arugula?
Cooked arugula is rich in vitamins A, C, K, and minerals like calcium and iron.
How does cooking affect arugula's nutrients?
Cooking can reduce some vitamin content but may enhance the availability of other nutrients.
Can arugula help with weight loss?
Yes, its low calorie and high fiber content can help promote satiety and support weight loss efforts.
Is arugula safe for everyone?
Generally, yes, but those on blood thinners should monitor their intake due to vitamin K.
How can I incorporate cooked arugula into my meals?
Add it to pasta dishes, omelets, or use it as a side dish with grilled meats or fish.