Understanding Rocket: Arugula by Another Name
Rocket, known as arugula in North America, is a vibrant, peppery salad green from the mustard (Brassicaceae) family. The portion size can vary depending on the type and whether it's eaten raw or cooked. The main varieties are wild rocket and salad rocket, each with distinct flavor profiles and uses.
Wild vs. Salad Rocket: What's the Difference?
Knowing the distinction between wild and salad rocket can help you determine how much to use in your cooking. Wild rocket (Diplotaxis tenuifolia) is hardier, slower-growing, and has a more intense, peppery flavor. Its leaves are typically smaller and have a jagged edge. Salad rocket (Eruca sativa) grows faster, has a shorter lifespan, and features a milder, though still peppery, taste with broader, rounder leaves. Because of its more potent flavour, you may opt for a smaller portion of wild rocket compared to salad rocket.
Measuring Your Portion of Rocket
For most people, a sensible portion of rocket for a side salad is one to two cups. When considering how much rocket is a portion, think about the context of your meal. Is it the main event, or a simple side garnish? A cup of raw rocket, which is about 20 grams, packs a good dose of vitamins A, C, and K.
Here are a few ways to measure:
- By volume: The simplest method is using a measuring cup. A standard serving is often cited as one cup. For a larger, more filling salad, consider two cups per person.
- By weight: For more precise portion control, a food scale is ideal. A 100-gram portion of rocket contains about 25 calories and is a rich source of vitamins and minerals.
- By hand: For a quick, informal measure, a generous handful is often a good estimation for a single serving. This method is convenient for adding a fresh peppery kick to a sandwich or a small side salad.
Rocket in Context: Portioning for Different Meals
Your portion size will also depend on how you're using the rocket. The leaves wilt significantly when cooked, much like spinach, so you'll need a much larger amount to achieve the same visual volume in a sautéed dish.
Raw salads: A 1-2 cup portion per person is a good starting point for a simple rocket salad. You can increase this if rocket is the primary component of the dish.
Sandwiches and wraps: A modest handful is typically enough to add flavor and texture without overwhelming the other ingredients.
Sautéed or wilted: As rocket cooks down, its volume decreases dramatically. For a recipe that calls for sautéed rocket, start with at least double the amount you would use for a raw salad, as it will wilt down to a much smaller portion.
Pesto and sauces: When making a rocket pesto, you'll use a dense, packed amount of the leaves. Recipes will provide specific measurements, but it's important to use fresh, vibrant leaves for the best flavor.
Comparison Table: Wild vs. Salad Rocket
| Feature | Wild Rocket (Diplotaxis tenuifolia) | Salad Rocket (Eruca sativa) |
|---|---|---|
| Flavor | Stronger, more intense, and peppery | Milder, though still peppery |
| Leaf Shape | Smaller, with jagged, pointed edges | Broader, rounder, and less serrated |
| Growth Rate | Hardier and grows more slowly | Faster growing, shorter lifespan |
| Best Used | For a more pronounced peppery flavor, can stand up to cooking | For a milder taste in salads and garnishes |
| Portioning | Smaller portions often sufficient due to stronger taste | Larger portions can be used without overwhelming a dish |
Conclusion
Ultimately, figuring out "how much rocket is a portion" is a matter of personal preference and context. A single serving can range from a light handful for a garnish to two generous cups for a hearty salad, depending on whether you're using wild or salad rocket and if you're eating it raw or cooked. Using a measuring cup or food scale can provide precision, but for most home cooks, a visual estimation based on whether the rocket is a side or a main ingredient is perfectly acceptable. By understanding the different varieties and cooking methods, you can confidently add this flavorful, nutrient-dense green to any meal.
Frequently Asked Questions
What is the difference between rocket and arugula?
They are the same plant, scientifically known as Eruca sativa. 'Rocket' is the common term used in the UK, Australia, and New Zealand, while 'arugula' is used in the United States and Canada, derived from the Italian 'rucola'.
Is one cup of rocket a standard portion size?
Yes, for raw, leafy greens like rocket, a one-cup portion is often cited as a standard serving size for nutritional purposes. However, personal preference may lead you to use more or less depending on the recipe.
How many grams is a portion of rocket?
A one-cup portion of raw rocket weighs approximately 20 grams. For a larger 100-gram portion, you would be consuming around 25 calories.
Does rocket shrink when cooked?
Yes, rocket, much like spinach, wilts significantly when cooked. You should use a much larger volume of raw leaves if you plan to sauté or cook them.
How can I make my rocket portion taste less peppery?
If you find the peppery taste of rocket too strong, you can mix it with milder salad greens like baby spinach or lettuce. Cooking it can also help to mellow the flavour, as heat deactivates the compounds responsible for the spiciness.
How much rocket should I use for a salad as a main course?
If you are making a main-course salad where rocket is a key ingredient, you might use up to two cups of leaves per person to ensure it is substantial enough.
What are the nutritional benefits of a portion of rocket?
A standard portion of rocket is an excellent source of vitamins K, A, and C, as well as folate, calcium, and magnesium. It is low in calories and rich in antioxidants.
