Arugula Microgreens
Arugula Microgreens: Peppery Power for Your Plate and Your Health
A bold bite with serious benefits — discover the supergreen that adds zest and wellness to every dish.
Looking to turn up the flavor and dial in your health? Arugula microgreens may be the most exciting leafy green you’re not yet using daily. These feisty little shoots bring the peppery punch of mature arugula, but in a smaller, more nutrient-concentrated form — ideal for salads, sandwiches, pastas, and so much more.
At Hardee Greens, we believe that food should be flavorful and functional — and arugula microgreens are a shining example. With their high antioxidant content, bone-supporting nutrients, and unique taste, they’re one of the most versatile additions to a wellness-focused kitchen.
What Are Arugula Microgreens?
Arugula (Eruca sativa) is a leafy green in the Brassicaceae family, alongside broccoli, kale, and mustard greens. When harvested as microgreens — within 7–10 days of germination — arugula delivers concentrated nutrients, gentle texture, and a big flavor payoff.
Unlike baby arugula, which can become tough or bitter, micro arugula maintains a clean, spicy edge and delicate leaf structure, making it ideal as a raw finishing green or layered into cooked dishes.
They grow quickly, require minimal space, and are harvested fresh at Hardee Greens for maximum nutrient density and peak flavor.
Wellness Benefits of Arugula Microgreens
Like all Brassica microgreens, arugula is rich in glucosinolates, a class of plant compounds known for their detoxification and disease-fighting abilities. But arugula brings even more to the table:
1. Rich in Glucosinolates for Cellular Defense
When consumed, glucosinolates convert into isothiocyanates, which have been shown to stimulate Phase II liver detox enzymes, protect DNA from damage, and reduce cancer risk.
A study in Journal of Agricultural and Food Chemistry confirmed that arugula microgreens are particularly high in glucoraphanin and erucin, both linked to chemoprotective properties (Xiao et al., 2012).
2. Bone and Cardiovascular Support Arugula microgreens are rich in:
• Vitamin K – Essential for bone formation and calcium regulation
• Folate – Supports heart health and cellular repair
• Calcium & magnesium – Critical for bone and muscle function
Together, these nutrients contribute to strong bones, reduced blood pressure, and heart-protective benefits.
3. Anti-Inflammatory & Antioxidant Rich
Arugula contains lutein and zeaxanthin, antioxidants that protect your eyes from oxidative stress, plus beta-carotene, which converts to Vitamin A for immune support.
The antioxidants in arugula also support skin health, detox pathways, and may help lower chronic inflammation markers.
4. May Aid Digestion and Gut Health
The natural bitterness and sulfur compounds in arugula stimulate bile production, which aids digestion of fats and supports a healthy gut microbiome.
Flavor Profile: Bold, Peppery, and Fresh
Arugula microgreens have a signature peppery kick, much like their mature form, but with less bitterness and more brightness. The flavor is fresh, clean, and surprisingly complex for such a tiny leaf — making it one of the best ways to add contrast and interest to everyday meals.
Their fine texture and vibrant green color make them a standout garnish or flavor layer in everything from grain bowls to pasta dishes.
How to Use Arugula Microgreens in Your Everyday Kitchen
These microgreens aren’t shy — and that’s what makes them so fun. Use them to punch up mild dishes, balance creamy or rich components, or simply add a gourmet touch. Breakfast & Brunch
• Top avocado toast or poached eggs with a handful of micro arugula
• Add to omelets or breakfast wraps just before serving Salads & Bowls
• Combine with citrus, goat cheese, and walnuts for a bright salad
• Use as a base for grain bowls with roasted veggies or chickpeas Sandwiches, Wraps & Paninis
• Use instead of lettuce for extra flavor in grilled cheese, turkey wraps, or veggie sandwiches Pasta & Pizza
• Toss into warm pasta with olive oil, lemon, and parmesan
• Sprinkle on top of fresh-from-the-oven pizza or flatbreads
Seafood & Proteins
• Pairs beautifully with grilled salmon, shrimp, or chicken
• Add to steak tacos or roasted pork dishes for a spicy edge
Smoothies & Juices
• Mix with pineapple, ginger, and celery for a peppery detox green juice
Hardee Greens Tip: Add arugula microgreens raw or at the end of cooking — heat can mellow their flavor and reduce antioxidant potency.
Fresh from Hardee Greens
At Hardee Greens, we grow arugula microgreens indoors under optimal light and soil conditions to ensure:
• Superior flavor
• Pesticide-free growing
• Maximum freshness
We harvest and deliver within 24 hours — from our micro-farm in Hardeeville, SC to your plate or professional kitchen.
Find arugula microgreens at:
• Bluffton Farmers Market (weekly); Side Hustle Market (monthly); Oldfield (monthly)
• Select Lowcountry retailers: Lowcountry Fresh Market and Cafe and Magnolia Cafe Beaufort
• HardeeGreens.com for special orders and restaurant programs
Whether you’re creating a brunch board, plant-based bowl, or five-star dinner, arugula microgreens elevate your plate and your nutrition.
Final Thoughts
Arugula microgreens are a tiny green with a big mission: to support your health while making your meals more exciting. With their bold flavor, rich nutritional content, and endless culinary uses, they are an essential ingredient for health-conscious food lovers.
Curious to add a little spice to your life (and your salad)? Grab a container of Hardee Greens arugula microgreens at a market or order direct today.
Eat bold. Live well. Grown fresh — always — by Hardee Greens.
