Crisp, refreshing and with just a bit of a peppery and mustardy zing, there’s nothing quite like arugula. This veggie is considered to be an essential ingredient in garden salads, as well as fresh sandwiches.

Native to the Mediterranean region, arugula –also known by its other names, such as rucola, salad rocket, and Italian cress — is a member of the Brassica, or Cruciferous vegetable family, which means it is a relative of the superfood kale.

Aside from being celebrated for its unique flavor, arugula is also well-regarded for its nutrient content, with experts noting its high levels of fiber, phytochemicals and vitamins and minerals.

According to experts, arugula contains high levels of the minerals calcium and potassium, which are essential to optimal bone health, proper muscle and nerve function, and cardiovascular health. In addition, it is also packed with vitamins such as folate, which helps support the production of DNA and other genetic material, vitamin C, which helps support the immune system and promotes tissue health, vitamin K, which helps with blood coagulation, and vitamin A, which supports immune function, cell growth and proper kidney, lung, and heart function.

In addition, arugula — perhaps due to its vitamin content — has been linked to several other health benefits, such as the following:

• Supports the body’s detoxification process
• Helps eliminate free radicals and fight off oxidative stress
• Maintains a healthy balance in the cells’ enzymes
• Helps protect the body against chronic diseases
• May help stave off certain cancers
• May help reduce the risk of developing Alzheimer’s disease
• Helps support a healthy metabolism
• Helps promote healthy and sensible weight management
• Helps improve the absorption of vitamins and minerals

Because of its nutrient-dense nature and its versatility in the kitchen, it’s not surprising to learn that many have started to care for this lovely vegetable and its many varieties in their home gardens.

Some of the most common arugula varieties you might encounter on the market, for instance, are the following:

• Astro II – Known for its mild flavor profile, this cultivar is considered by many to be a good “starter” arugula variety. It also matures relatively early, with the plants ready to be harvested in as little as 7 weeks.
• Apollo – Another mild-tasting variety, the Apollo is relatively heat-tolerant, which makes it perfect for those living in arid areas.
• Olive Leaf – Also known as Rucola Selvatica a Foglia D’Ulivo, this wild variety is characterized by its flat, narrow leaves, as well as by its spicy flavor.
• Red Dragon – The variety that is considered to be most ideal for salads, the Red Dragon has striking, purple-veined leaves that are shaped like oak leaves. This variety, just like the Astro II and the Apollo, has a mild flavor profile.
• Sylvetta – Best known for its narrow and spicy leaves, this variety is prized by growers for being slow to bolt, which means it allows its growers some extra time to harvest it before it becomes inedible.

Tips for growing your own arugula

Lest you think otherwise, however, taking care of this delicious vegetable is relatively easy — including starting your own crop from seeds! Here are some tips:

Plant arugula in well-drained and humus-rich soil

While arugula tolerates a variety of soil types, it actually thrives most when planted in well-drained soil that is slightly acidic to neutral. In addition, it likes its soil to be fairly rich, which means one should add compost whenever the need for fertilization becomes apparent.

Give your arugula lots of light

Arugula grows best in full sun, however, being a cool-season plant it does not tolerate a lot of heat. What gardeners can do is to grow arugula in full sun while the weather is relatively cool, such as in early spring or late summer.

Put your arugula on a regular watering schedule

Arugula, just like all vegetables, needs regular watering in order for it to achieve healthy, consistent growth and optimal flavor. This means you have to water your plants as soon as the first inch of soil feels dry.

Don’t subject your arugula to extremes in both temperature and humidity

As noted by experts, the ideal temperature range for arugula is somewhere between 45 and 65 degrees Fahrenheit. In addition, even though arugula is technically classified as a cool-season plant, it can’t survive a frost, nor will it tolerate the high heat of summer. This means that you have to plant arugula at the right time and harvest the leaves as soon as they’re ready.

Thinking of keeping arugula plants indoors? Here’s what you should do:

• Choose rectangular pots that are at least four inches deep, with drainage holes at the bottom.
• Place the pots near window sills in order for the plants to get at least six hours of bright morning sunlight.
• Keep the soil moist but not wet. This will keep the soil cool and prevent the plants from bolting.
• Arugula leaves are ready 40 to 60 days after planting. However, you can also pick the tender leaves in about four weeks.

How can I use my freshly-harvested arugula?

Arugula lends itself well to many dishes, with its biting flavor and crisp texture a welcome addition in many salads and sandwiches. It is also used as an ingredient in traditional vegetable soups such as gazpachos and vichyssoise, or as well as in more modern foods such as green smoothies.

In the event that you find yourself harvesting more of this spicy vegetable than you can put in a salad — arugula is a prolific crop, after all — here’s a quick pesto recipe, adapted from Cooking Light, that you can use it in:

Arugula-Mint Pesto

Ingredients:

• 5 cups loosely packed arugula
• 1/2 cup fresh mint
• 1/4 cup toasted almonds
• 1/2 ounce grated Parmigiano-Reggiano cheese (about 2 Tbsp.)
• 2 garlic cloves
• 1 teaspoon lemon zest
• 2 tablespoons fresh lemon juice
• 3/4 teaspoon kosher salt
• 1/3 cup extra-virgin olive oil
• 2 tablespoons warm water

Preparation:

1. Pulse loosely-packed arugula, fresh mint, toasted almonds, grated Parmigiano-Reggiano cheese, garlic cloves, lemon zest, fresh lemon juice, and kosher salt in a food processor until finely chopped.
2. With the processor still running, slowly drizzle in the extra-virgin olive oil, followed by the warm water
3. Continue pulsing the pesto until everything is well-incorporated.
4. Transfer to a clean container and serve with your choice of freshly-cooked pasta

Healthy, crisp and peppery arugula plants are always a hit when used in salads, sandwiches and now, even pizza toppings. Use this gardener’s guide to help you get started with caring for arugula and other nutritious vegetables and edible plants.

Sources:

EcoWatch.com

TheSpruce.com

HomemadeMastery.com

UrbanGardenGal.com

Almanac.com