Out of Kale, one case
Can you substitute arugula for kale?
Yes, you can substitute arugula for kale and vice versa, but they have very different characteristics. Arugula is peppery, tender, and wilts quickly, while kale is hearty, earthy, and needs longer cooking. Use 1:1 ratio but expect different taste profiles and cooking times. Arugula works best in delicate dishes, while kale is better for hearty, substantial applications.
One casethe full arugula card
The longer answer
About this case
Arugula and kale are both popular leafy greens, but they have very different flavor profiles, textures, and uses in cooking. While they can sometimes be substituted for each other, understanding their differences is key to successful substitutions.
Tips for substituting kale
8 tips- Arugula wilts quickly when heated - add at the very end of cooking
- Kale needs longer cooking time - add early in the cooking process
- Arugula is more delicate and should be handled gently
- Kale can be tough when raw - massage with lemon juice and salt for salads
- Both greens benefit from thorough washing to remove dirt and sand
- Store both greens in the refrigerator wrapped in damp paper towels
- Use both greens within 3-5 days for best flavor and texture
- Arugula pairs well with bold flavors, while kale works better with hearty ingredients
Notes on kale
| Property | Arugula | Kale |
|---|---|---|
| Flavor | Peppery, spicy, slightly bitter | Earthy, hearty, slightly bitter |
| Texture | Tender, delicate leaves | Tough, hearty leaves |
| Cooking | Wilts quickly, add at end | Needs longer cooking, add early |
| Best for | Delicate dishes, fresh applications, peppery flavors | Hearty dishes, substantial applications, earthy flavors |
| Nutrition | High in vitamin K, folate, calcium | High in vitamin K, vitamin C, iron |
| Appearance | Small, lobed leaves, dark green | Large, curly or flat leaves, dark green |
| Cooking time | 1-2 minutes | 15-20 minutes |
Arugula for kaleSame amount
Substituting arugula for kale adds peppery flavor to hearty dishes
Best for
- Delicate salads
- Peppery pasta dishes
- Garnish applications
- Quick-cooking dishes
Considerations
- Arugula is much more delicate than kale
- Will wilt quickly and lose texture
- Great for adding peppery flavor to mild dishes
- Works best in quick-cooking applications
Tips
- Add at the very end of cooking
- Use in dishes that cook quickly
- Expect different texture and flavor
- Consider the cooking time of your dish
Kale for arugulaSame amount
Substituting kale for arugula creates heartier, more substantial dishes
Best for
- Hearty salads
- Substantial pasta dishes
- Long-cooking applications
- Nutritious dishes
Considerations
- Kale is much heartier than arugula
- Needs longer cooking time to tenderize
- Great for adding substance to dishes
- Works well in hearty, substantial applications
Tips
- Cook kale longer to tenderize
- Massage kale with lemon juice for salads
- Expect different texture and flavor
- Consider the cooking time of your dish
Salads
Substitution tips
- Arugula adds spice to mild salads
- Kale creates heartier, more substantial salads
- Massage kale with lemon juice and salt for tenderness
- Consider the other salad ingredients when choosing
- Arugula characteristics
- Peppery, bold flavor, tender leaves, no prep needed
- Kale characteristics
- Earthy, hearty flavor, tough leaves, needs massaging
Pasta dishes
Substitution tips
- Arugula adds peppery contrast to rich pasta
- Kale adds substance and nutrition to pasta
- Cook kale first, then add to pasta
- Consider the cooking time of your pasta dish
- Arugula characteristics
- Peppery contrast, wilts quickly, add at end
- Kale characteristics
- Hearty addition, needs longer cooking, add early
Soups
Substitution tips
- Arugula adds bold flavor to mild soups
- Kale adds bulk and nutrition to soups
- Cook kale for 15-20 minutes in soups
- Arugula works better in quick-cooking soups
- Arugula characteristics
- Adds peppery flavor, wilts quickly, add at end
- Kale characteristics
- Adds substance and nutrition, needs longer cooking, add early
Smoothies
Substitution tips
- Kale is much better for smoothies
- Arugula may be too peppery for most smoothies
- If using arugula, use sparingly
- Kale provides nutrition without strong flavor
- Arugula characteristics
- Peppery flavor, may be too strong
- Kale characteristics
- Mild flavor, blends well with fruits
Peppery and bold
Arugula's peppery, spicy flavor works best in bold dishes
Pairings
- Garlic and olive oil
- Parmesan cheese
- Nuts (walnuts, pine nuts)
- Citrus fruits
- Bold dressings
Dishes: Peppery salads, Bold pasta dishes, Mediterranean recipes, Garnish applications
- Best uses
- Arugula
Earthy and hearty
Kale's earthy, hearty flavor works well in substantial dishes
Pairings
- Hearty grains
- Beans and legumes
- Root vegetables
- Rich sauces
- Substantial dressings
Dishes: Hearty salads, Substantial pasta dishes, Soups and stews, Grain bowls
- Best uses
- Kale
| Property | Arugula | Kale |
|---|---|---|
| Calories | 25 per 100g | 49 per 100g |
| Vitamin K | 108.6 mcg (136% DV) | 817 mcg (1021% DV) |
| Folate | 97 mcg (24% DV) | 141 mcg (35% DV) |
| Calcium | 160 mg (16% DV) | 150 mg (15% DV) |
| Vitamin A | 2373 IU (47% DV) | 9990 IU (200% DV) |
| Vitamin C | 15 mg (25% DV) | 120 mg (200% DV) |
| Iron | 1.46 mg (8% DV) | 1.47 mg (8% DV) |
Not considering cooking time differences
- Solution
- Arugula needs 1-2 minutes of cooking, while kale needs 15-20 minutes. Adjust your cooking method accordingly.
- Prevention
- Plan your cooking method based on which green you're using
Overcooking delicate arugula
- Solution
- Add arugula at the very end of cooking, off the heat, and stir gently until just wilted.
- Prevention
- Use gentle heat and work quickly with arugula
Not tenderizing kale for salads
- Solution
- Massage kale with lemon juice and salt for 2-3 minutes to tenderize it for salads.
- Prevention
- Always massage kale before using in salads
Not considering texture differences
- Solution
- Arugula is tender and delicate, while kale is hearty and substantial. Choose based on the texture you want.
- Prevention
- Consider the final texture you want in your dish
Kale and white bean soup
Modifications
- Add arugula in the last 1-2 minutes of cooking
- Reduce overall cooking time by 15-20 minutes
- Add extra garlic and herbs for flavor
- Consider adding a pinch of red pepper flakes
- With arugula
- Arugula and White Bean Soup - Add arugula at the very end and reduce cooking time
Arugula salad with lemon vinaigrette
Modifications
- Massage kale with lemon juice and salt for 2-3 minutes
- Add extra dressing to coat the tougher kale leaves
- Add extra lemon juice for brightness
- Consider adding nuts or seeds for crunch
- With kale
- Kale Salad with Lemon Vinaigrette - Massage kale first and add extra dressing
Creamed kale
Modifications
- Use 2/3 the amount of arugula
- Add arugula in the last 1-2 minutes of cooking
- Add extra herbs and spices for flavor
- Consider adding a pinch of nutmeg
- With arugula
- Creamed Arugula - Reduce arugula amount and add at the very end
Questions
8 questionsCan I substitute arugula for kale in any recipe?
You can substitute arugula for kale in most recipes, but expect very different results. Arugula is much more delicate and peppery than kale, so it works best in quick-cooking dishes and adds different flavor and texture.
What's the difference between arugula and kale?
Arugula has a peppery, spicy flavor and tender, delicate leaves that wilt quickly, while kale has an earthy, hearty flavor and tough, substantial leaves that need longer cooking time. Arugula is better for delicate dishes, while kale is better for hearty, substantial applications.
Can I use kale instead of arugula in salad?
Yes, you can use kale instead of arugula in salad, but you'll need to massage it first with lemon juice and salt to tenderize it. The flavor will be different - more earthy and hearty than peppery.
Which is better for smoothies - arugula or kale?
Kale is much better for smoothies because it has a mild, earthy flavor that blends well with fruits. Arugula's peppery flavor can be too strong and overpowering in smoothies.
Can I mix arugula and kale together?
Yes, mixing arugula and kale together can create an interesting flavor and texture contrast. The arugula adds peppery notes while the kale provides substance and earthy flavor.
Which has more nutrients - arugula or kale?
Both are nutritious, but kale generally has more vitamin K, vitamin C, and vitamin A, while arugula has more calcium and folate. Both are excellent sources of vitamins and minerals.
Can I cook arugula and kale the same way?
No, arugula and kale need different cooking methods. Arugula wilts quickly and should be added at the end of cooking, while kale needs longer cooking time and should be added early in the cooking process.
Which is better for pasta - arugula or kale?
It depends on the dish. Arugula adds peppery contrast to rich pasta sauces and works well in quick-cooking dishes, while kale adds substance and nutrition to pasta and works well in hearty, substantial dishes.