Arugula sprouts (Eruca vesicaria) are a fast-growing annual leafy vegetable and a member of the mustard family. They are grown as a tasty green salad. Because of its remarkable nutritional value and spicy taste, arugula sprouts are becoming increasingly popular among foodies and health enthusiasts.

Arugula, a leafy green with a strong flavor and health benefits, is the younger cousin of these tiny greens. In this guide, we’ll cover all you need to know about arugula sprouts, including their culinary applications, health advantages, growing advice, and more.

About Arugula Sprouts

Common name: Arugula, rocket, garden arugula

Botanical name: Eruca versicaria

Family: Brassicaceae

Plant type: Annual, vegetable

Size: 2–3 feet tall, 1–1.5 feet wide

Sun exposure: Full sun, part shade

Soil type: Loam, moist, well-drained

Soil pH: Acidic, neutral (6 to 7)

Bloom time: Seasonal

Hardiness zones: 2–11 (USDA)

Native range: Mediterranean

What are arugula sprouts?

The fragile, immature shoots of the arugula plant (Arugula vesicaria) are known as arugula sprouts. In contrast to fully matured leaves, arugula sprouts are collected a few days after germination. They are nutrient-dense, with a delicate texture and a peppery flavor.

How are they different from mature arugula?

Taste: Compared to mature arugula leaves, sprouts have a milder flavor.

Texture: Delicate and soft, ideal for salads and garnishes.

Nutrient density: During their early growth phases, sprouts are abundant in concentrated vitamins and enzymes.

The nutritional value of sprouts of arugula

In addition to being delicious, arugula sprouts are a limitless source of nutrients. Here’s why you should include them in your diet:

Rich in vitamins and minerals

Vitamin C: Encourages skin renewal and immunity.

Vitamin K: Vital for blood coagulation and bone health.

Calcium: Makes teeth and bones stronger.

Iron: Boosts energy levels and facilitates the passage of oxygen.

Rich in antioxidants

Arugula sprouts contain antioxidants, including glucosinolates and flavonoids. These combat oxidative stress and lower inflammation.

High in fiber and low in calories

Arugula sprouts are low in calories and fiber, encouraging fullness and a healthy digestive system, making them perfect for weight management.

Organic Detoxifier

Arugula sprouts’ sulfur-containing chemicals help cleanse the body and detoxify the liver.

Health Benefits of Arugula Sprouts

Encourages Heart Health

Arugula sprouts’ nitrates reduce the risk of cardiovascular disease by enhancing blood circulation and lowering blood pressure.

Boosts Immune System Performance

These sprouts are a natural protection against illness because they contain vitamin C and other immune-boosting components.

Encourages Skin Health

Antioxidants, vitamins, and minerals in arugula sprouts help promote glowing, young skin.

Facilitates Digestion

The fiber content supports intestinal health and ensures easy digestion.

Could Lower the Risk of Cancer

Arugula sprouts’ glucosinolates have been connected to a lower incidence of lung, breast, and prostate cancer, among other cancers.

How to Cook with Arugula Sprouts

Because of their incredible versatility, arugula sprouts can be used in various recipes. Here are a few suggestions:

Salads

Add a handful of arugula sprouts to your salad for a peppery twist. Add them to a light vinaigrette along with cherry tomatoes and other veggies.

Wraps and Sandwiches

Layer arugula sprouts for a crunchy, flavorful addition to sandwiches or wraps.

Smoothies

Blend them in to increase the nutritional content of green smoothies without dominating the flavor.

Fittings

Add some fresh arugula sprouts to pizzas, roasts, and soups.

Stir-frying

To keep the arugula sprouts crisp, lightly stir-fry them right before serving.

How to Grow Arugula Sprouts at Home

Get the seeds ready

• About 1 to 2 tablespoons of arugula seeds should be measured out.
• To eliminate any debris or contaminants, rinse the seeds with cold water.
• Soak the seeds in a jar of clean water for four to six hours. This will promote germination and soften the seed coat.

Prepare the Container for Germination

• A jar, mesh lid, or cheesecloth should be used to seal the opening tightly.
• If using a tray, uniformly distribute the seeds in a thin layer.

Drain and rinse in step three.

• Drain the water entirely after soaking.
• Rinse the seeds gently with fresh water and drain once more.
• Proper drainage is essential to prevent mold from growing.

Start the Process of Germination

• Evenly distribute the seeds across the container.
• To promote germination, keep the container in a cold, dark location.
• To keep the seeds hydrated and bacteria-free, rinse and drain them using clean water twice daily (morning and evening).

Monitoring Growth

• Tiny white sprouts will appear from the seeds in two to three days.
• The sprouts will be ready for harvesting when they produce tiny green leaves, which should happen in 4–7 days.

How Arugula Sprouts Are Harvested

• The sprouts are suitable for harvesting when they grow 1 to 2 inches tall.
• Carefully remove the sprouts from the container by pulling or cutting them to prevent harming the roots.
• Rinse the sprouts thoroughly to get rid of any seed debris or husks.

How Arugula Sprouts Are Stored

• Place the sprouts in an airtight, dry container lined with paper towels to absorb extra moisture.
• Keep them refrigerated. They will remain fresh for five to seven days.

Where to Purchase Sprouts of Arugula

If you are unable to grow them at home, you can find them at:

• Health food outlets
• Markets for farmers
• Online merchants with an emphasis on organic produce

FAQ

Are raw arugula sprouts safe to consume?

Indeed, they are safe to consume raw and are frequently eaten in sandwiches and salads. But make sure to give them a good wash.

Without soil, is it possible to produce arugula sprouts?

Of course! You can produce arugula sprouts hydroponically in a sprouting tray or container.

What is the flavor of arugula sprouts?

Their flavor is mildly spicy and slightly nutty.

Do arugula sprouts help people lose weight?

Yes, they are a fantastic addition to a diet for weight loss because they are low in calories and fiber.