Can you boil arugula

In this brief guide, we will address the query, “Can you boil arugula?” We will also discuss what are the nutritional benefits of arugula, the basic steps to properly boil arugula, and finally the potential risks of boiling arugula.

Can you boil arugula?

Yes, you can boil arugula, this edible versatile cruciferous leafy vegetable can be safely boiled and cooked to add a fresh, bitter, and peppery flavour to your cooked dishes.

Boiled arugula has many health benefits and can be used as a side dish or added as an important ingredient to flavour many cooked recipes such as soups, pesto, vegetable sautees lasagnas, and other pasta dishes or as a pizza or baked potato topping.

In this article, we will show the most common benefits and potential risks of boiled arugula, give you instructions, and some tips and tricks on how to boil it properly to enjoy not only its extreme flavouring effect and delicious taste but also benefit from its nutritional content.

So if you are interested to learn more, just read carefully till the end because we have much to share with you.

What are the nutritional benefits of arugula?

Arugula is a nourishing leafy green vegetable that is rich in heart-friendly nutrients, fibres, proteins, Beta-carotene, vitamin C, vitamin K, iron, calcium, magnesium, zinc folate, and antioxidants.

Boiled arugula is an important recipe that you should consider adding to your healthy diet to benefit from its high nutritional value and health benefits that can be summarised as follows:

  • Protects your heart and maintains a healthy cardiovascular system
  • Promotes weight loss and control
  • Improves eye health
  • Improves cognitive function
  • Reduce cancer risk
  • Good for pregnant women and foetal development
  • Aids with indigestion
  • Reduces the risk of  colon cancer
  • Reduces ulcerative colitis and diverticulitis risk
  • Maintains healthy blood pressure and reduces the risk of hypertension
  • Antidiabetic effects 
  • Reduces the risk of stroke and heart attack
  • Maintains healthy bones and prevents osteoporosis
  • Improves skin texture by treating and preventing acne, dry skin, and eczema
  •  Anti-inflammatory properties
  • Enhances athletic performance
  • Acts as a great detoxifier

What are the basic steps to properly boil arugula?

After we have explained throughout this article the important benefits and possible risks of arugula, we will show you in this section how to simply boil arugula in a few easy and fast steps without affecting their texture or leakage of nutrients in the boiling water.

Here is a step by step instructions on what you have to do:

  • Rinse your arugula well
  • Pour a few inches of salted water into a boiling pot just to create the necessary steam to wilt your arugula, whereas the salt is added to give it a bit more flavour
  • Place the boiling pot on the stovetop then bring your water to boiling
  • Once boiling occurs, turn  down the heat so that the water will bubble gently
  • Use a vegetable steamer to place arugula over the boiling water or simply put them in a strainer or a metal colander inside the boiling pot but make sure it is not touched by the boiling water.
  • Cover your boiling pot with a lid to trap the steam inside
  • Wilt your arugula by steaming over the boiling water for 2-3 minutes or as desired
  • Remove the steamer carefully from the pot of water 
  • Serve the arugula instantly as a side dish or add it to your soups, pestos, vegetable sauces, lasagnas, and other pasta dishes, or use it as a pizza or baked potato topping.

For more detailed guidance, please click the link here

What are the potential risks of boiling arugula?

Eating in moderation is the secret key to any healthy diet, it is important to always eat a wide variety of nutrient-dense foods rather than to concentrate on individual foods. When it comes to boiling arugula the same rule applies.

Eating unsterilized raw arugula or overeating boiled arugula is associated with many side effects and risks such as:

  • Counteracts with blood thinners, such as warfarin due to its vitamin K content which plays an essential role in blood clotting
  • Risk of being contaminated with bacteria that convert nitrate to nitrite if improperly stored
  • Interact with certain types of nitroglycerine, an organic nitrate, or nitrite medications such as tadalafil and vardenafil that treat angina

Other FAQs about Vegetables that you may be interested in.

Can you eat vegetables with Crohn’s disease?

Can you eat vegetables with colitis?

Can you eat vegetables with blood thinners?

Can you eat vegetables with diarrhea?


In this brief guide, we have addressed the query, “Can you boil arugula?” We have also discussed what are the nutritional benefits of arugula, the basic steps to properly boil arugula, and finally the potential risks of boiling arugula.

Hope you found this blog useful. If you have any questions, please let us know.