Arugula (Rocket)
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Major Growing Areas
Originally from Rome, Arugula is now grown worldwide, for example in Europe, India and Australia.
Varieties
Also known as rocket. Arugula is a brassica vegetable. Varieties of arugula with serrate leaf margins are more commonly recognised. Some varieties have purple veins.
Nutritional Values
Rich in vitamin C, β-carotene, vitamin B complex, potassium, calcium and magnesium, arugula also has a relatively high vitamin K content. Vitamin K helps in blood coagulation and prevents excessive blood loss. The amount of vitamin K in a bowl of arugula is approximately equivalent to ⅓ of the recommended daily intake. Arugula is also a rich source of water, which accounts for about 90% of its weight.
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| Per 100 g |
| Energy |
25 kcal |
| Dietary Fibre |
1.6 g |
| β-carotene |
1420 µg |
| Folate |
97 µg |
| Vitamin C |
15 mg |
| Vitamin K |
109 µg |
| Calcium |
160 mg |
| Magnesium |
47 mg |
| Potassium |
369 mg |
Buying and Cooking Tips
The best arugula should have firm leaves and a sharp, vibrant green colour. As arugula easily decays, it is recommended to have them refrigerated. Fresh arugula is commonly used for making salads and sandwiches.
Fun Facts
While arugula has a strong peppery and spicy flavour, young arugula has a relatively mild flavour. In North India, the seeds of arugula are used for producing cooking oil.
Common Dishes:
Arugula Garden Salad; Arugula and Cheese Sandwich, etc.
"One serving of vegetables" is approximately equivalent to:
One bowl of uncooked arugula
Note: One bowl = 250-300 ml
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