Purslane (Portulaca oleracea) is a widely found plant, often overlooked in gardens and fields. Present across temperate and tropical regions, this succulent is considered both a common weed and a valuable edible plant. It has a rich history of culinary and medicinal use in various cultures. This dual identity highlights its resilience and adaptability.
Identifying Purslane
Recognizing purslane involves observing its distinct physical characteristics. The plant features thick, fleshy, reddish stems that spread low to the ground, forming dense mats that can extend up to three feet in diameter. Its succulent leaves are spatula-shaped, smooth, and green, sometimes displaying a reddish tinge along their edges, usually measuring up to half an inch wide and two-thirds of an inch long. These leaves grow alternately along the stems, though they may appear clustered at stem joints.
Purslane thrives in open, sunny areas and is commonly found in gardens, yards, roadsides, and cracks in pavement or disturbed soil. Its robust nature allows it to withstand drought and adapt to nutrient-deficient or salty soils, enabling widespread growth. To distinguish purslane from similar plants like spurges, note the absence of milky white sap when its stems are broken. Purslane’s leaves are also notably more succulent and hairless compared to the thinner leaves of spurges.
Nutritional Powerhouse
Purslane is a nutritional powerhouse, rich in vitamins, minerals, and beneficial compounds. It is a unique terrestrial source of Omega-3 fatty acids, particularly alpha-linolenic acid (ALA), containing five to seven times more ALA than spinach. The plant also provides trace amounts of eicosapentaenoic acid (EPA), an Omega-3 typically found in fish and algae, contributing to cardiovascular health.
The plant is rich in vitamins, notably Vitamin A, derived from beta-carotene, offering approximately 568 International Units (IU) per 100 grams, which can be as high as 63% of the Daily Value. It also contains significant amounts of Vitamin C, providing around 9.03 milligrams per 100 grams, and Vitamin E (alpha-tocopherol), both of which are present in higher concentrations than in spinach. Purslane further supplies a wide array of minerals, including potassium (around 494 mg/100g), magnesium (about 68 mg/100g), calcium (approximately 65 mg/100g), and iron (nearly 1.88 mg/100g). These nutrients contribute to its antioxidant properties, support bone density, and may assist in managing blood sugar levels and improving cholesterol profiles.
Incorporating Purslane into Your Diet
Purslane’s versatility extends to its culinary applications, offering a distinct flavor and texture. Its taste is often described as slightly tart, lemony, and peppery, with a crisp, juicy texture, reminiscent of watercress or spinach. The flavor intensity can vary, influenced by growing conditions and the plant’s response to heat and moisture.
Purslane can be enjoyed both raw and cooked, making it a flexible ingredient. Raw, its crispness makes it an excellent addition to salads. When cooked, it develops a slightly mucilaginous quality, which can help thicken soups and stews. It is a common ingredient in Mediterranean and Mexican cuisines, appearing in dishes like tzatziki, or braised with tomatoes and chili. Purslane can also be incorporated into stir-fries, omelets, or rice dishes, adding a nutritious boost and unique flavor.
When harvesting purslane, focus on the tender stems and succulent leaves, as they are the most desirable parts for consumption. Since leaves wilt quickly after cutting, keep them out of direct sunlight and bring them to the kitchen promptly. Before use, rinse the harvested purslane in cold water and spin it dry. For immediate use, store it in the refrigerator to maintain crispness.
For longer preservation, purslane can be blanched by boiling it for three to eight minutes, then drained, cooled, and stored in freezer bags. This blanching process also helps reduce its oxalate content. While purslane often grows wild, it can also be found at farmers’ markets, and some cultivated varieties are available for home gardening.