11 Best Substitutes for Arugula
Arugula is a leafy green vegetable that is part of the cruciferous family. Arugula has a peppery flavor and is often used in salads. You can find it in most grocery stores, and it’s a popular vegetable because of its health benefits.
Arugula is high in fiber and vitamins A and C. It can help lower blood pressure, control cholesterol levels, and improve heart health. It also contains antioxidants, which protect cells from damage caused by free radicals.
It’s a good source of potassium and vitamin K, and potassium helps muscles to contract and coordinates heart function. Vitamin K helps the body to make proteins and clotting factors.
Arugula also contains omega-3 fatty acids, which are beneficial for your heart health and brain function.
In this guide, we will cover the 11 best substitutes for arugula, so keep reading to learn more about the substitutes for arugula.
11 Best Substitutes for Arugula
Arugula is a good source of many nutrients, but if you can’t find or don’t like arugula, there are best substitutes for arugula that can provide the same nutrients.
01. Baby Kale
Baby kale is a new type of cabbage grown for its edible leaves. The leaves are larger and more brightly colored than regular kale and have a milder flavor than other types of kale.
They are also very nutritious, containing high levels of vitamins A, C, and K and calcium, magnesium, and potassium. It can help regulate blood pressure, keep you hydrated, support your immune system, and helps your eyesight.
The leaves can be eaten cooked or raw and are a good source of fiber and antioxidants. You can use them in salads, soups, stir-fries, or as part of a healthy breakfast or lunch.
02. Frisée
Frisée is a type of lettuce with curly, smooth, bright green leaves. It is a cool-season vegetable that is grown in Europe.
It is composed of a mixture of greens, such as arugula, chard, and mustard greens, all finely chopped. This salad is usually dressed with a vinaigrette made with olive oil, vinegar, and salt. Frisée can also be served warm or cold.
Frisée is a good source of vitamins A and C, iron, and potassium. It is a good source of fiber and has high water content. It is low in calories and fat and a good source of antioxidants.
03. Endive
Endive is a chicory-like leaf vegetable that is related to lettuce. It has a slightly bitter taste and grows in bunches on long, thin stems. Endive can be eaten raw or cooked and is often used in salads or as a side dish.
Endives are a chicory family member, and like other chicories, they are rich in antioxidants. These are good for you because flavonoids help protect cells from damage by free radicals, which can lead to diseases like cancer.
Additionally, endives are an excellent source of vitamin K, which is essential for blood clotting. They also contain fiber, improving digestion and lowering blood sugar levels.
04. Watercress
Watercress is a leafy green vegetable found in almost any grocery store. It is most commonly used as a salad ingredient but can also be used as a garnish or in cooked dishes.
You can find the watercress plant in temperate climates around the world. It can grow in soils that are dry or moist. Watercress is a low-calorie vegetable with a high vitamin A, calcium, and manganese content.
One cup of watercress has 21% of the daily recommended intake for vitamin C and almost 20% for vitamin K. It also contains more than 100% of the DV for folate, 50% for calcium, and 25% for magnesium.
It helps to improve heart health, boost energy levels, fight cancer cells, helping to keep your eyesight healthy and suppress appetite.
05. Radicchio
Radicchio is a bitter green vegetable that belongs to the chicory family. It is also known as rosmarino, roscio, and rucola. Radicchio is most commonly eaten raw in salads or as a side dish. It can be found in most grocery stores and can be frozen or canned.
Radicchio is high in Vitamin C and contains anti-inflammatory properties. Radicchio is also high in vitamins A and C and contains antioxidants that help protect the body against cancer.
Additionally, it is high in potassium which helps keep blood pressure under control, and it is low in calories and can be eaten as part of a healthy diet.
06. Purslane
Purslane is a succulent plant that grows in temperate and cool climates worldwide. It is a small, leafy green plant with small purple or white flowers. It can be cooked as a vegetable or used in soups and salads.
Purslane has a long history of use as a dietary supplement. The plant contains vitamins A, C, and K, folate, and beta-carotene. It is also a rich source of potassium and magnesium. Purslane can help improve vision and reduce the risk of age-related macular degeneration.
Additionally, it has anti-inflammatory properties and can help reduce the symptoms of menstrual cramps and keep your bones healthy.
07. Escarole
Escarole (Cichorium intybus) is a chicory-like vegetable cultivated for its edible leaves and stalks. You can eat the leaves raw or use them in salads and soups. The roots are typically harvested before they become too long, and the stalks can also be used.
Escarole is also a popular ingredient in Italian cuisine, where it is often cooked with garlic or used in lasagna. Escarole is a hearty, nutritious vegetable that you can enjoy in various ways.
It is a good source of fiber, and a single cup of cooked escarole contains about 5 grams of fiber, which is more than half the recommended daily intake. Fiber can help regulate digestion and helps maintain a healthy weight.
Also, it is high in antioxidants. A cup of cooked escarole has about 20 milligrams of antioxidants, which is more than twice the amount found in a cup of blueberries or strawberries. Antioxidants play an essential role in preventing cell damage and combating cancer.
08. Spinach
Spinach is a leafy green vegetable typically eaten as a side dish. It is high in vitamin A and K, folate, and calcium. Spinach is also a good source of iron and vitamin C.
It can help lower blood pressure and improve heart health. It also contains antioxidants that protect the body from harmful damage.
Spinach is an excellent folate source, vital for pregnant women and others who may be at risk for birth defects. In addition, spinach is a good source of vitamin A, vitamin K, magnesium, and potassium.
Also, it is beneficial for mental health, as it has anti-inflammatory properties that can help relieve symptoms of anxiety and depression. Additionally, spinach is a good source of omega-3 fatty acids, which have been linked to improved cognitive function and brain health.
09. Dandelion
Dandelion is a flowering plant in the family Asteraceae. It is native to Eurasia and North America, where you can find it in many temperate and sub-temperate zones. The plant grows to 1–3 m tall, with serrated leaves and yellow flowers.
Dandelion is a rich source of antioxidants, which can help fight against cell damage and promote healthy skin and hair. It also contains vitamins A and C and minerals like potassium and magnesium.
These nutrients can help keep your body functioning at its best. Additionally, dandelion has been shown to help improve blood sugar levels in people with diabetes. Another benefit of dandelion tea is that it can help you lose weight. This is because dandelion contains a variety of herbs and spices that help boost metabolism.
10. Curly Endive
Curly endive, also called Belgian endive, is a member of the Brassica family and is related to broccoli and cauliflower. Like these other brassicas, curly endive is a low-growing plant that can be grown in a garden or container.
The edible part of the curly endive is the stem and leaves. The stem is typically green but can also be purple or white. The leaves are thick and curly, with a broad blade and a point. Curly endive is best suited for cooler climates, as it doesn’t do well in warm weather. It’s available year-round but peaks in availability from late spring through early fall.
Curly endive is high in vitamins A and C and dietary fiber. It also contains minerals such as potassium, magnesium, and iron. Curly endive can help to improve digestive health by providing fibers that help reduce constipation and diarrhea.
Additionally, the vitamin C content in curly endive can help boost the immune system and protect against colds and flu. In addition to its health benefits, curly endive is also delicious and versatile.
11. Mixed Greens
Mixed greens are a famous salad you can make with any type of greens. The possibilities are endless, so you can mix and match to create your unique version. Mixed greens can be enjoyed as an appetizer or main course, and they are also a great way to get your daily dose of vitamins and minerals.
They are a great way to get your daily dose of vitamins, minerals, and antioxidants. Not only do they offer these essential nutrients, but they are also low in calories. Mixed greens are a good source of fiber, which can help regulate digestion and keep you feeling full longer. They are also high in potassium, which can help to maintain healthy blood pressure levels.
Mixed greens are a good source of vitamins A, C, and K and folate. They also contain lutein and zeaxanthin, two important antioxidants that help protect your eyes from age-related damage.
Summary
Arugula is a leafy green vegetable that is often used in salads. It has a slightly peppery flavor and is high in vitamins A and C. If you cannot find arugula, a few suitable substitutes will work well in its place. Radicchio, watercress, and endive have a similar flavor to arugula and can be used in salads or as a garnish. Frisee is another good option and has a slightly sweeter taste. If you want a green with a mild flavor, spinach or lettuce are both excellent choices.
