Nutrition Raw rocket is 92% water, 4% carbohydrates, 2.5% protein, and contains a negligible amount of fat. A reference serving provides only of
food energy. It is a rich source (20% or more of the Daily Value, DV) of
folate and
vitamin K. Rocket is also a good source (10–19% of DV) of
vitamin A,
vitamin C, and the dietary minerals
calcium,
magnesium, and
manganese. It also includes
potassium. Rocket is generally not
allergenic.
Culinary The leaves, flowers, young seed pods, and mature seeds are all edible. Since
Roman times in Italy, raw rocket has been added to salads. It often is added as a garnish to a
pizza at the end of or just after baking. In
Apulia, in southern Italy, rocket is cooked to make the pasta dish "cavatiéddi", "in which large amounts of coarsely chopped rocket are added to pasta seasoned with a homemade reduced tomato sauce and
pecorino", as well as in many recipes in which it is chopped and added to sauces and cooked dishes or in a sauce (made by frying it in olive oil with garlic). It also is used as a condiment for cold meats and fish. Arugula is also used in the rucola style of
amaro produced in southern
Campania in areas like
Amalfi coast,
Cilento coast and
Ischia; examples include
See the Elephant Amaro. In Turkey, similarly, the plant is eaten raw as a side dish or salad with fish or is served with a sauce of
extra virgin olive oil and lemon juice. In Slovenia, rocket often is combined with boiled potatoes or used in a soup. In West Asia, Pakistan, and northern India,
Eruca seeds are pressed to make
taramira oil, used in pickling and (after aging to remove acridity) as a salad or cooking oil. The
seed cake is also used as animal feed. ==References==