Arugula (Eruca sativa) is a mildly spicy, mildly peppery leafy green. This is the perfect cut-and-come again green that grows to about 6” (15 cm) tall. Arugula is native to the Mediterranean region (as well as parts of Asia).
In Canada we tend to use arugula as a filler, not making it the star of a meal like other cuisines do, such as Italian cuisine in the dish misticanza. Misticanza is a mixed green salad (the French counterpart is mesclun) that combines rucola and other ‘assertive’ greens, like radicchio and mustard greens (as well as ‘sweeter’ greens, like looseleaf lettuce) into a flavourful salad that is served with strong cheeses, olives, prosciutto, breads, and fruits. Other uses for arugula: Sprinkle rucola on fresh tomato slices and drizzle with olive oil and a pinch of salt. Use rucola in a sandwich instead of lettuce. Sprinkle rucola on boiled potatoes with olive oil, salt and garlic. And finally, sprinkle rucola on pizza and pasta.
Arugula has also received a lot of attention in the scientific literature for its numerous health benefits (see image ‘Rocket Science’ — Arugula is also called ‘Rocket’ and ‘Rucola’ depending on the nationality of the cuisine). Here is a long, but good, quote from a 2024 paper published in the journal Microorganisms:
“Arugula…is very medicinal, as it is rich in vitamins and inorganics, benefiting the health. Arugula leaves contain a high level of folic acid and antioxidants, such as vitamins A, C, and K, so arugula is also known as a very successful “fighter” against free radicals. These vitamins have a beneficial effect on improving the condition of the bones, teeth, eyes, and lungs. The plant is full of fibre, which supports good digestion, causing a feeling of satiety. It regulates the sugar level in the blood and is rich in carotenoids and many minerals, such as potassium, manganese, iron, and calcium, all of which are very useful in human nutrition. Due to its antioxidant activity and the abundance of antioxidants, this vegetable helps strengthen brain functions, improves metabolism, and strengthens the immune system by suppressing pathogenic microorganisms. As a medicine, arugula is considered a natural antibiotic, is used to treat ulcers, osteoporosis, chronic constipation, colds and coughs, has antidiabetic and antihypertensive activity, and regulates digestion.”
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How to Grow: Arugula is one of the easiest leafy greens to grow. Sow seeds in the spring (for a summer harvest) or late summer (for a fall harvest). Lightly cover seeds with soil and keep the soil moist until the seedlings are up. Arugula is fast growing and hardy and will even withstand light frosts.
