All Edible Parts of the Arugula Plant
While the leaves are the most recognizable and widely consumed part, every component of the arugula plant offers a unique flavor and culinary use. Understanding how to use each part ensures you get the most out of this versatile and nutritious green.
Leaves
The leaves are the most popular edible portion of arugula and are celebrated for their distinctive peppery, slightly bitter taste. The flavor intensity depends on the leaf's age. Younger, 'baby' arugula leaves are milder, while more mature leaves tend to have a stronger, more pungent flavor.
- How to use: Leaves can be eaten raw in salads, on sandwiches, or as a vibrant garnish for pizza and pasta. They can also be lightly cooked, and their flavor mellows when sautéed or wilted into warm dishes.
Stems
The stems of the arugula plant are perfectly edible and carry the same peppery flavor as the leaves. They are often discarded, but including them can reduce food waste and add texture.
- How to use: Thin, young stems can be left intact, especially when eaten raw in salads. Thicker stems on mature plants are best used in cooked applications, such as sautéed dishes, soups, or pesto, where their slight bitterness and fibrous texture will soften.
Flowers
When an arugula plant 'bolts' (flowers prematurely due to heat stress), it produces delicate white or yellowish flowers with distinct purple veins. These small blossoms are a peppery and beautiful addition to many dishes.
- How to use: Arugula flowers are best used as a garnish. Sprinkle them over salads, pasta dishes, or eggs to add a pop of color and a mild, peppery flavor. They can also be infused into vinaigrettes.
Seed Pods and Seeds
After the flowers bloom, the plant produces elongated seed pods, also known as siliques. These pods contain small seeds and are also edible.
- How to use: Young, fresh seed pods have a sharp, spicy, and radish-like flavor and can be eaten whole. When mature, the seeds can be harvested and used to make arugula oil or used as a spice.
Comparison of Arugula with Other Popular Greens
Here is a quick look at how arugula compares to other common leafy greens, considering flavor profile, culinary uses, and nutritional highlights.
| Feature | Arugula | Spinach | Romaine Lettuce |
|---|---|---|---|
| Flavor | Peppery, slightly bitter, and pungent. | Mild, earthy, and slightly sweet. | Crisp, mild, and sweet. |
| Best for... | Salads, pizza toppings, sandwiches, pestos. | Cooked dishes, smoothies, salads, wilting. | Salads, wraps, and sandwiches. |
| Nutritional Highlights | High in Vitamins C and K, and antioxidants. | High in iron, folate, and Vitamins A and C. | High in Vitamin A, folate, and Vitamin K. |
| Cooking Changes | Becomes milder and less bitter when cooked. | Wilts significantly and can become watery. | Often used raw; cooking is uncommon. |
Culinary Tips for Using All Parts of Arugula
Making the most of your arugula harvest goes beyond simply tossing the leaves into a salad. Here are some creative and practical ways to use the entire plant.
Incorporating Stems into Recipes
For dishes where you want to minimize waste, stems can be a valuable addition. Before using, wash the stems and leaves thoroughly. In a sauté or stir-fry, add the thicker stems at the beginning with your aromatics like garlic, and add the delicate leaves at the end to prevent overcooking.
Using Arugula Flowers for Flavor and Decoration
The flowers make a fantastic, edible garnish. Their subtle nutty and peppery notes can enhance the presentation and taste of many dishes. For a simple trick, float them in soups just before serving or sprinkle them over a frittata for an elegant finish.
Harvesting to Delay Bolting
To extend the season for tender leaves, harvest the outer leaves first, leaving the inner rosette intact. This 'cut-and-come-again' method encourages the plant to continue producing foliage. Regular watering can also help delay bolting, especially in warmer weather, which can preserve the peppery-sweet flavor of the leaves.
Making Homemade Pesto
Arugula pesto offers a vibrant and peppery alternative to traditional basil pesto. It's a great way to use a large batch of leaves and stems. Simply blend arugula with olive oil, nuts (pine nuts or walnuts work well), garlic, and Parmesan cheese. The thicker stems will break down beautifully in the food processor and add flavor.
Conclusion
From the peppery leaves used in salads to the delicate, edible flowers, nearly every part of the arugula plant is a valuable culinary ingredient. Incorporating the often-overlooked stems and flowers not only reduces food waste but also adds unique flavor and texture to your meals. Whether enjoyed raw or cooked, young or mature, embracing the whole plant allows you to fully experience this versatile and nutritious green.
Using All Parts of the Arugula Plant
- Wash all parts of the arugula thoroughly before consumption, regardless of how you intend to use them.
- The leaves are the most versatile part, excellent in salads, sandwiches, and lightly cooked dishes. Baby leaves are milder, while mature leaves are more peppery.
- Don't discard the stems; they are edible and can be cooked with the leaves. Thicker stems are best used in sautéed dishes or pestos.
- The flowers, which appear when the plant bolts, are a peppery garnish for salads and other dishes.
- The seed pods are edible when young and fresh, offering a strong, radish-like taste.
- To preserve the tender leaves, harvest regularly using the 'cut-and-come-again' method.
