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:
- Chop cucumbers, tomatoes, peppers and onions
- Mix with chickpeas and arugula, (these are optional ingredients)
- Add olive oil (~2 tablespoons)
- Add lemon juice from ½ lemon
- Add salt and pepper to taste
- 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:
- 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.
- 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.
- Turn and grill until cooked through, 4 minutes longer.
- Step 3 Toss arugula, lemon zest, and lemon juice into chickpeas.
- 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:
- 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.
- Heat the oil in the same skillet over medium heat. Add the garlic and cook, stirring constantly, until fragrant, about 1 minute.
- 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.
- 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:
- Thinly slice your tomato, cucumber, red onion, and roasted red pepper. Set aside.
- Spread the hummus on one slice of bread. Sprinkle with feta cheese. Top with sliced red onion, roasted red pepper, cucumber, tomato, and arugula.
- 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!
