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Arugula

NUTRITION FACTS

  • Arugula is a green leafy vegetable, whose flowers, seed pods and seeds are edible. Arugula is also known by the name “rocket” in England, Australia and elsewhere around the world.
  • It’s high in vitamins B9, C, K, and A, as well as other nutrients like Magnesium, Calcium, and Phosphorous!

CHOPPED ISRAELI SALAD

Hydroponic Classroom Ingredients:
Cucumbers
Tomatoes
Peppers
Parsley or Cilantro
Arugula (optional)

Additional Ingredients: 
Lemon juice
Olive oil
Salt & Pepper
Chickpeas (optional)
Onions (optional)

Instructions: 

  1. Chop cucumbers, tomatoes, peppers and onions
  2. Mix with chickpeas and arugula, (these are optional ingredients)
  3. Add olive oil (~2 tablespoons)
  4. Add lemon juice from ½ lemon
  5. Add salt and pepper to taste
  6. Mix and serve

GRILLED CHICKEN WITH ARUGULA AND WARM CHICKPEAS

Prep Time: 5 Minutes

Cook Time: 20 Minutes

Total Time: 25 Minutes

Servings: 8 to 10

Hydroponic Classroom Ingredients:

Thyme

Arugula

Additional Ingredients:

6 tablespoons olive oil (plus more for drizzling)

1 15-oz. can chickpeas, drained and rinsed

4 sprigs thyme

¼ teaspoon crushed red pepper flakes

8 small skin-on, bone-in chicken thighs (about 2½ lb. total)

Kosher salt and freshly ground black pepper

3 cups arugula with tender stems

1 tablespoon finely grated lemon zest

2 tablespoons fresh lemon juice

Optional: Flaky sea salt (such as Maldon) 

Author: Chris Fisher of Bon Appétit

Instructions:

  1. Heat 2 Tbsp. oil in a medium skillet over medium-high heat; cook chickpeas, thyme, and red pepper flakes, stirring occasionally, just until warmed through, about 5 minutes. Transfer to a large bowl.
  2. Prepare a grill pan for medium heat. Brush chicken with 4 Tbsp. oil; season with salt and pepper. Grill chicken, skin side down, until golden brown and lightly charred, 8–10 minutes. 
  3. Turn and grill until cooked through, 4 minutes longer.
  4. Step 3 Toss arugula, lemon zest, and lemon juice into chickpeas.
  5. Serve with chicken, drizzled with more olive oil and sprinkled with sea salt.

SAUTÉED ARUGULA

Prep Time: 5 Minutes

Cook Time: 5 Minutes

Total Time: 10 Minutes

Servings: 4

Hydroponic Classroom Ingredients:

Arugula

Additional Ingredients:

½ tablespoon pine nuts

1 tablespoon olive oil

1 small garlic clove, grated or minced

7 oz. arugula, washed and drained

⅛ cup golden raisins

salt and pepper, to taste

Author: Katia of The Clever Meal

Instructions:

  1. Place the pine nuts in a dry skillet (without oil). Heat over medium heat for about 2-3 minutes, stir and toast them until golden. Transfer them to a plate immediately to prevent burning, and return the skillet on the stove.
  2. Heat the oil in the same skillet over medium heat. Add the garlic and cook, stirring constantly, until fragrant, about 1 minute.
  3. Gradually add arugula to the pot, a handful at a time (it looks a lot but it will reduce quickly), and stir constantly until all the arugula is wilted but still bright green, it takes about 3-4 minutes.Add salt and pepper to taste, toss in the toasted pine nuts, the golden raisins, and cook for 30 seconds just until well combined.
  4. Serve warm or at room temperature with an extra drizzle of olive oil if desired.

MEDITERRANEAN VEGGIE SANDWICH

Prep Time: 10 Minutes

Cook Time: 0 Minutes

Total Time: 10 Minutes

Servings: 1

Hydroponic Classroom Ingredients:

Arugula

Cucumber

Roma Tomato

Red Pepper

Additional Ingredients:

2 slices whole wheat bread

½ cup arugula

1 roma tomato, thinly sliced

½ cucumber, thinly sliced

¼ cup hummus

⅛ cup red onion, thinly sliced

2 tbsp feta cheese

½ roasted red pepper, thinly sliced

Adapted From: Keeping the Peas

Instructions:

  1. Thinly slice your tomato, cucumber, red onion, and roasted red pepper. Set aside.
  2. Spread the hummus on one slice of bread. Sprinkle with feta cheese. Top with sliced red onion, roasted red pepper, cucumber, tomato, and arugula.
  3. Place the top piece of whole wheat bread on top of the arugula. Cut in half, and enjoy!

SHARE YOUR OWN RECIPE!

Is there a recipe of your own that utilizes this crop? Please complete the following form to share your recipe, and we will add it to the website: Harvest Program Family Recipes. Thank you!

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