Arugula is a popular salad green, but is costly and may not be available at all times of the year. Even if the cost was not a consideration, it has its uses. More than a garnish than a substitute for less expensive greens. It has a distinctive flavor not found in substitute greens.
Arugula substitutes are best to use in recipes where they will replace a small amount of arugula. But not substitute for other greens in the recipe. These are from research. But no definitive benefits have been proven. However, a substitute may be useful to help prevent age-related vision loss.
You can Substitute For Arugula with Spinach, Brown leaf lettuce, Mint, Bok Choy, Endive, Raddichio, Dandelion Green, Purslane, Watercress, Kale.
Top Arugula Substitute
The best alternative is spinach. You can blend it into a spicy dip and use in recipes. Its flavor is milder and more predictable than a substitute for arugula.
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You can toss it into salads. But it will not have the same feel on your tongue as a substitute for arugula.
2. Brown leaf lettuce:
A substitute for arugula is also found in brown and green-leaf lettuces. It is the best alternative with a sweet taste. It has some health benefits. Such as it is rich in beta carotene, vitamin C, E, calcium, and iron. When you eat raw, it has been found to inhibit cancer cell production while increasing immune response against the tumor formation of said cells.
Alternative greens provide vitamins and minerals that substitutes for arugula also provide. A substitute for arugula is not as expensive as the first thing so your cost will be less. Brown leaf lettuce is readily available year-round so it should not be an issue if substitutes for arugula were to become difficult to obtain.
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Avoid substitute greens bearing the same name as other things in your recipe, especially if a substitute for arugula is being replaced for an herb or spice in the recipe. Use this to substitute for arugula when you can; they have similar nutritional values and flavor portraits substitutes for arugula. But does not provide any health benefits beyond those linked with green leafy veggies in general.
Mint is one of the popular substitutes for arugula. But it is not ideal as compared to others. This substitute has a very strong flavor that will overpower or reverse the taste in recipes, especially when used raw.
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You can use these green leafy tops as an aromatic garnish. But remove them before cooking. It is good to serve with meat is a good substitute in salads and soups. You can replace a substitute for arugula with spinach leaves. As it is the main for any salad. So, in salads, it will contribute its distinctive flavor to the overall salad rather than affecting other flavors.
4. Bok Choy:
This substitute for arugula has another name, the “Chinese cabbage”. It is a member of the Brassica family that bears many similarities for arugula substitution. You can use it as a substitute in stir fry and other sauteed recipes.
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It is tender, crisp with a milder flavor. This substitute for arugula has more moisture than spinach. So always drain them before using them. This green substitute is good to add in fish or eggs.
Arugula alternative is sometimes called corn salad or succory but the name that you will likely see it displayed at the market is endive or chicory.
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Endive looks like a small butterhead lettuce head. It can be good in soups when cooked. Substitutes for arugula is a dark green substitute with leaves that are frilly and similar to lettuce.
Romaine lettuce is also known as cos lettuce (Lactuca sativa) or Italian lettuce. It has the distinction of being the only lettuce known by two names. Radicchio, pari passu, is an heirloom Italian vegetable substitute for arugula alternative that looks like a small burgundy cabbage substitute for arugula alternative.
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It has been used as a salad green since at least the sixteenth century. Substitute for arugula is the most bitter of all substitutes for arugula in salads and cold soups. Substitute for arugula is as good as a bed of greens under seafood, chicken, or eggs.
7. Dandelion Green:
If you don’t like arugula because of its taste and bitterness, maybe you will change your mind if try dandelion greens. As my grandmother would say at least it is not arugula :). Dandelion greens are one of the most nutritious foods on earth.
It contains more protein than spinach, kale, or arugula. It is fat-free, cholesterol-free, and sodium-free food with high levels of vitamins A, B complex groups, and C. They have many health benefits such as detoxifiers for the liver and kidneys.
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It also helps restore vision and slows down the aging process; improves digestion; fights infection; reduces cholesterol; helps blood circulation, allows women to keep a youthful appearance, improves skin health and youthfulness. Dandelion greens are one of the best you can have in your diet because it is one of the most nutrient-rich foods on Earth.
Not many people know that arugula is very similar to dandelions in taste and bitterness. This makes arugula more tolerable for those who can’t stand its’ strong bitter taste. The only difference between them is their appearance. Arugula leaves look like ferns while dandelion greens look like spinach or chard (picture below).
If arugula is not available, try purslane. The flavor and texture are similar. The leaves are smaller but have a slightly peppery taste that adds interest to many dishes. You can easily grow arugula and purslane in warm weather. Although arugula is more tender so you can sow it directly in the garden after the danger of frost has passed.
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In arugula, the flavor increases with growing time. You can prepare a Purslane in the same way as an arugula. It is rich in vitamin C, potassium, and beta-carotene. Both are good sources of calcium for vegetarian diets. Purslane contains more omega-3 fatty acids than spinach or mustard greens. One study found that arugula contains over 10 times the amount of iron as iceberg lettuce; however, it also contained five times as much nitrate.
Watercress is arugula’s close cousin, so you can replace arugula for watercress in most dishes. Both have a peppery bite to them, which also complements many foods well. Since arugula is more delicate than its stronger cousin, cook it only briefly or add it toward the end of the cooking time.
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To replace arugula for watercress, use 1 cup arugula per 1 cup watercress called for in your recipe; just increase seasonings as needed to account for added flavor with arugula.
It is an Arugulariaceous plant with blue-green leaves. People use it in salad greens when young. But it develops into tough, bitter-tasting leaves as it grows older; sometimes placed in genus Crambe. Many gardeners prefer to grow it for its ornamental value.
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This green leafy vegetable can be grown in areas that are not suited to certain crops. Kale is a versatile plant and can grow in even a small container or pot. It can be used as a substitute for arugula. Its health benefits make it one of the most followed veggies by health-conscious people among others.
Arugula is an aromatic salad green with a pungent flavor. It is also called Rucola or Roquette in Europe. In the US, it is packaged as arugula (often labeled Rocket), but it refers to the plant Eruca sativa and arugula is the common name of this plant.
Choose arugula that is bright green, with no wilting or yellowing. Avoid that has bruised leaves. It has feathery leaves and will bruise easily. If it is shipped in plastic bags, make sure it is not crushed. Use it as soon as possible.
Store arugula in the refrigerator wrapped loosely in a plastic bag. And lined with paper towels or newspaper. So that it absorbs excess moisture and keeps arugula from coming into contact with other vegetables that might be more prone to spoilage (i.e., broccoli). Use it as soon as possible.
Remove arugula from the stems. Then rinse it in a colander under cold, running water. Shake off any excess water. Tear the leaves into bite-size pieces with your hands or cut with kitchen shears. Rinse again if it feels gritty. Use it immediately after preparation.
Arugula has many health benefits. It provides vitamins A, C, and K as well as the minerals copper, potassium, calcium, and iron. It also contains aragonite, a glucosinolate that helps reduce toxins from the body (source). A study in Japan found arugula improved age-related memory impairments (source). It has a high content of nitrates that may be beneficial in the treatment and prevention of heart disease (Source). For more information, visit this page.
Arugula is an excellent source of protein, provides 1.4 grams per serving. Protein helps maintain muscle mass. It is loaded with B vitamins that are essential for energy metabolism. It is also rich in iron (Source).
You can have arugula every day, but make sure you consume it in moderate amounts. Because it has a high concentration of nitrates. Consuming it in large amounts can cause gastric irritation (Source). Be careful it might not be suitable for those with diabetes because arugula has high nitrates.
Arugula is a vegetable that is slowly finding its way into the American diet. However, arugula should not be eaten without knowing what arugula substitution it really is. It is a great addition to a healthy diet.
You should be cautious while eating arugula substitution as it can also cause harm if not consumed carefully. It rapidly absorbs water and pesticides from the ground in which it is grown. Arugula that is purchased at a local grocery store may have traces of pesticide residue due to the efficiency of modern farming practices.