Arugula in Season: Mastering Growing, Benefits, and Recipes
Discover how to grow, harvest, and enjoy arugula year-round with nutrition facts, storage tips, and delicious recipe ideas.
What Is Arugula?
Arugula (Eruca vesicaria), also known as rocket or rucola, is a fast-growing leafy green vegetable popular in salads, sandwiches, and as a garnish. Its peppery, slightly bitter taste sets it apart from milder greens like spinach and romaine. Arugula is part of the Brassica family, which includes kale, broccoli, and mustard greens. Discovering its seasonality and growing habits can elevate your enjoyment of this vibrant green.
When Is Arugula In Season?
Arugula is a cool-season crop most abundant in spring and fall. Its preferred growing temperatures are between 45°F and 75°F, making these transitional seasons prime time for both wild and cultivated varieties.
- In regions with mild winters (hardiness zones 8-11), arugula is often available year-round, especially when grown or harvested locally.
- In colder climates, fresh arugula typically peaks from March through May and again from September through November.
- Grocery store availability is widespread due to greenhouse production, but local and farmers’ market arugula exhibits the best flavor and freshness in its natural season.
How To Grow Arugula: Garden Tips and Zone Guide
Growing arugula at home is beginner-friendly. It thrives in gardens, containers, and raised beds.
- Sowing: Direct seed outdoors as soon as soil can be worked in early spring, and again in late summer for a fall harvest. Sow every 2–3 weeks for continual yield.
- Shade tolerance: Protect arugula from extreme summer heat by planting in partial shade or beneath taller companion plants.
- Spacing: Sow seeds or transplant seedlings 12–18 inches apart to allow robust leaf development.
- Heat extremes: In hot regions, wait until temperatures drop below 90°F before sowing, or plant in shaded spots to prevent premature bolting.
| USDA Zone | Start Seeds Indoors | Start Seeds Outdoors | Transplant/Harvest Outdoors |
|---|---|---|---|
| 3-4 | Feb 15–Mar 15 | May 1–15 | May 1–15 / July 15–30 |
| 5-7 | Jan 15–Feb 15 | Apr 1–15 | Apr 1–15 / Aug 1–15 |
| 8-9 | Dec 15–Jan 15 | Mar 1–15 | Mar 1–15 / Sept 1–15 |
| 10-11 | Nov 1–30 | Jan 15–30 | Until temp. reach >75°F |
- Tips for continuous harvest:
- Sow small batches every 2–3 weeks.
- Mulch to retain soil moisture and cool roots, which reduces bolting in heat.
- If growing in summer, provide afternoon shade or use a 40% shade cloth.
- In mild climates, arugula can grow almost all year by protecting from frost.
How To Identify And Select Fresh Arugula
Look for leaves that are deep green, tender, and crisp, avoiding those wilted or yellowed. Smaller, younger leaves tend to be milder and less bitter, while mature leaves are punchier and more robust.
- Wild arugula species have more deeply lobed leaves and usually a stronger flavor.
- Fresh arugula bunches should emit a fresh, slightly peppery aroma.
Health Benefits and Nutrition Facts
Arugula is not only flavorful—it’s also a nutritional powerhouse.
- Low in calories: About 5 calories per cup of fresh leaves.
- Vitamins: An excellent source of vitamin K, vitamin A, vitamin C, and folate.
- Minerals: Provides calcium, potassium, and magnesium.
- Antioxidants: Rich in phytochemicals, glucosinolates, and flavonoids, offering anti-inflammatory and anti-cancer properties.
- Digestive support: The fiber content helps regulate digestion and gut health.
What others are reading
| Nutrition Per 1 Cup (20g) | Amount |
|---|---|
| Calories | 5 |
| Vitamin K | 21% DV |
| Vitamin A | 11% DV |
| Calcium | 3% DV |
| Folate | 6% DV |
| Potassium | 2% DV |
Arugula’s Culinary Uses
Arugula’s distinctive flavor complements many dishes. It’s commonly used raw but also performs well wilted or cooked.
- Salads: Standalone or mixed with other greens for a peppery kick.
- Pizza garnish: Added after baking for a vibrant finish.
- Pasta and grain bowls: Tossed with warm dishes for contrast and texture.
- Sandwiches and wraps: Replaces lettuce for added flavor.
- Pesto: A spicy alternative to basil-based pesto.
- Sautéed or wilted: Mellows the sharpness for cooked recipes.
How To Store and Preserve Arugula
Proper storage ensures arugula remains crisp and flavorful for as long as possible.
- Refrigeration: Store unwashed leaves wrapped in a paper towel inside a sealed container or produce bag. This keeps moisture at bay and extends shelf life to 3–5 days.
- Washed and dry: If pre-washed, dry thoroughly in a salad spinner before refrigerating.
- Preserving: For longer storage, arugula can be blended into pesto and frozen, or lightly blanched and frozen for cooked recipes.
How To Use Arugula Year-Round
Thanks to its adaptability and greenhouse production, arugula is available in most supermarkets throughout the year, but the nuances of local, seasonal harvests yield superior taste and nutrition.
- Spring and Fall: Fresh, locally grown arugula is most flavorful and crisp.
- Summer: In hot climates, shade-grown arugula maintains edible quality; flavor may be a bit sharper.
- Winter: In mild climates and greenhouses, arugula continues growing, albeit more slowly.
Continuous planting and proper seasonal strategies can yield arugula nearly year-round for home gardeners.
Arugula-Forward Recipe Ideas
- Simple Arugula Salad: Toss arugula leaves with olive oil, lemon juice, salt, pepper, and shaved Parmesan for a classic side.
- Arugula and Tomato Sandwich: Layer fresh arugula leaves with ripe tomatoes and whole grain bread for a nutrient-dense lunch.
- Grilled Peach & Arugula Pizza: Top baked pizza dough with slices of grilled peaches, mozzarella, finished with fresh arugula and balsamic glaze.
- Arugula Pesto: Blend arugula with garlic, nuts, olive oil, and Parmesan to replace classic basil pesto.
Troubleshooting Growing Arugula
Even for seasoned gardeners, arugula can present a few challenges:
- Bolting: Leaves turn bitter and the plant flowers quickly in hot weather. Mitigate by sowing seeds in shaded areas/tree cover, using mulch, and selecting slow-bolt varieties.
- Pest pressures: Flea beetles and aphids can damage leaves; cover young seedlings with row covers and practice crop rotation when possible.
- Leaf yellowing: This may result from overwatering or poor soil drainage—ensure well-drained soil and avoid soggy conditions.
Frequently Asked Questions: Arugula
Q: Can you eat arugula stalks and flowers?
A: Yes, both stalks and flowers are edible. The stalks are tender when young, and the small white or yellow flowers have a milder, nutty flavor.
Q: How does arugula’s taste compare to other greens?
A: Arugula is peppery, spicy, and slightly bitter, much bolder than spinach or lettuce. Wild arugula varieties are even sharper, while baby arugula is more delicate.
Q: Is arugula safe to eat raw?
A: Absolutely. Raw arugula is commonly consumed in salads, sandwiches, and as a garnish. Washing thoroughly removes potential soil and microbial contaminants.
Q: Can you grow arugula indoors?
A: Yes! Arugula grows well in containers with adequate light. Sow seeds in rich, well-drained soil with 4–6 hours of sunlight per day.
Arugula vs. Other Leafy Greens: Flavor and Nutrition Comparison
| Green | Flavor Profile | Main Nutrients |
|---|---|---|
| Arugula | Peppery, spicy, tangy | Vitamin K, Vitamin A, Folate, Calcium |
| Spinach | Mild, slightly sweet | Iron, Vitamin K, Folate |
| Kale | Earthy, sometimes bitter | Vitamin C, Vitamin K, Calcium |
| Romaine | Crunchy, mild | Vitamin A, Folate |
Conclusion: Why Arugula Deserves a Place In Your Kitchen
Arugula offers versatility, nutrition, and robust flavor, making it an excellent addition to any meal. Whether you’re seeking a homegrown crop or searching for the freshest option at your farmers’ market, understanding its seasonality and culinary uses ensures you get the most enjoyment and nutrition with every bite. Dive into local and seasonal arugula for the best health and flavor experience.
References
- https://bonnieplants.com/blogs/planting-guides/arugula-zone-planting-guide
- https://www.gardenary.com/blog/how-to-plant-grow-and-harvest-organic-arugula-in-a-raised-bed
- https://www.youtube.com/watch?v=5IXZyBN8XfU
- https://www.gardeningnoob.com/when-to-plant-arugula/
- https://gardening.cals.cornell.edu/garden-guidance/foodgarden/vegetable-growing-guides/arugula/
- https://hort.extension.wisc.edu/articles/arugula/
- https://www.threshseed.com/blogs/news/the-ultimate-guide-to-growing-arugula
- https://www.gardeningnoob.com/how-to-plant-and-grow-arugula/
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