Arugula Microgreens
Arugula microgreens contain almost eight times the calcium, five times the vitamin A, C, and K, and four times the iron as normal iceberg lettuce. Vitamin K and calcium are nutrients that contribute to healthy wound healing and overall bone health. Vitamin C strengthens the immune system and increases the absorption of iron and potassium to balance fluid levels within the body. Folate develops genetic material. It is important to note that the vitamins and minerals are found primarily within the leaves and not in the stems of the microgreens.
Here are some unique recipes we found
on the internet using Argula!
Arugula Salad with Quinoa, Pancetta and Pomegranate
(www.garlicgirl.com)
Ingredients :
2 ounces Arugula Microgreens
1/2 c cooked quinoa according to directions
1/4 c pomegranate seeds
1/2 avocado chopped
2 T crumbled blue cheese (substitute if desired)
2 T pancetta chopped in very small pieces, fried crisp
1/4 c fresh beets finely grated or thinly julienned
splash of extra virgin olive oil and red wine vinegar
Note - add more or less of the salad ingredients to suit your own taste.
Directions:
Toss microgreens and beets with a little olive oil and your favorite vinegar.
Set aside.
Spoon a layer of quinoa, drizzled with olive oil, on a serving platter.
Sprinkle on some pomegranate seeds, then add a mound of the greens mixture, then the avocado, and finish with the pancetta, more pomegranate and finally the blue cheese.
Of course you can toss everything together in a salad bowl if you like.
Arugula is high in fiber, and phytochemicals, low in sugar, calories, carbohydrates, and fat.
Arugula microgreens pair well with cheeses such as burrata, parmesan, feta, chevre, blue cheese, gorgonzola, and mozzarella; nuts such as walnuts, pine nuts, and pecans; fruits including pears, citrus, berries, melons, and avocados; balsamic vinegar, cucumber, tomato, olives, and fennel; and meats including turkey, beef, veal, poultry, and fish.
Roasted Tomato, Arugula and Feta Cheese Mini Quiche
(www.garlicgirl.com)
Ingredients:
6-8 eggs
3/4 cup half and half or milk
kosher salt to taste
4-5 small tomatoes
handful of fresh arugula microgreens roughly chopped
1/2 cup or more feta cheese
2 cloves garlic minced
2 teaspoons balsamic vinegar
1 teaspoon extra virgin olive oil
For pie crust
2 cups all purpose flour
1 teaspoon salt
1 teaspoon sugar
1 cup 2 sticks unsalted butter – 1 stick chilled in freezer, 1 stick at room temperature (butter should be cubed)
about 5 – 7 tablespoons water iced
1 teaspoon fresh or dried rosemary
Directions:
Preheat oven to 375 degrees F.
In small bowl whisk together vinegar, oil, garlic. Toss in tomatoes and cover evenly. Place in small roasting dish (with dressing) and roast for about 20 minutes until skin looks withered.
For the crust, add the flour, sugar and salt in food processor and pulse a couple times.
Then add the room temperature butter and pulse until it’s completely incorporated.
Retrieve the cold butter from the fridge, add to the flour mixture and pulse until you see pea-size chunks of butter.
If you can, put the ice water in a spray bottle – it’s the easiest way to add the moisture evenly to the dough without adding too much. Just spritz and pulse until the mixture comes together, but is not too moist.
Continue until your mixture holds together when squeezed in your hand and then easily breaks apart. You may not need to use all the liquid.
Gather mixture by covering with parchment paper, scooping it all up, and then wrapping in a little package using parchment paper or plastic wrap. Refrigerate for 15 minutes.
Turn dough out onto lightly floured, surface. Note: Have some dental floss ready as you will most likely want to use it to slide between the surface and the dough if it gently sticks to the surface. This helps you keep the dough in one piece.
Directions: (continued)
Roll out a round crust to 1/4″ thickness. To keep it as even as possible, roll from center in an upward motion, turn the dough a couple inches and repeat until done.
Grease tins with butter. If you don't have individual ones, you can use cupcake tins. With cookie cutter (or the top of a cup), cut round shapes and insert individually in tins. To keep crust from rising and bubbling, fill each cup with dry beans or pastry weights before pre-baking the shells. Bake for about 7-8 minutes, remove the weights and return to oven for about 5 more minutes until lightly browned.
For egg mixture, in mixing bowl, whisk eggs with a bit of salt and pepper and set aside. In small pot, heat half and half (or milk) to just prior to a boil, remove from heat and cool. Once cooled to warm, beat into egg mixture.
Quiche Assembly
Over pre-baked shells, layer bottom of each muffin cup with a little cheese and arugula microgreens. Pour in egg mixture to 3/4 full. Don't overfill because the egg soufflés during baking. Place sliced tomato on the top with a little more cheese, and garnish with a bit more rosemary if desired.
Bake for about 20 minutes until light, golden brown.
Arugula Microgreens
Arugula microgreens are mild compared to the mature herb, containing a subtly sweet, tangy, peppery, and earthy flavor with grassy, vegetal, and nutty nuances.
Need help choosing the right variety of microgreens?
Contact us with your questions. Don’t know which flavor profile to pair with “what’s for dinner tonight?” Maybe we can help!
Microgreens come in many different types and varieties. With proper notice, we can grow over 80 varieties in our Grow-to-Order Program. If we have the seed in stock it will generally take 10 to 14 days to grow a custom variety. Just a few extra days and we can grow any variety (or combination) available on the market today.
Interested?
Shop Our Flavor Profiles!
Sweet, savory, nutty, earthy, spicy, sour, fruity, citrusy, woody, minty, pungent, and more.
Microgreens cover all the bases. Want to know more?
Check out our Flavor Profiles.