Purslane (Verdolaga) – Detailed Information
Purslane (Portulaca oleracea) is a leafy, succulent plant that grows naturally in many parts of the world. It has smooth, reddish stems and thick, spoon-shaped green leaves with a crisp texture and a mild, slightly tangy, lemony flavor. It can be eaten raw or cooked and is popular in Mediterranean, Middle Eastern, Mexican, Indian, and Asian cuisines.
.Nutrition (per 1 cup/43 g, raw)
Calories: 9
Protein: 0.9 g
Carbohydrates: 1.5 g
Fiber: 0.9 g
Fat: 0.2 g
Vitamin A: Excellent source
Vitamin C: Good source
Vitamin E: Good source
Magnesium: Contains moderate amounts
Potassium: Contains moderate amountsIron: Small to moderate amountPurslane is also one of the richest edible plants in omega-3 fatty acids (ALA), making it unique among leafy vegetables.Potential Health BenefitsRich in antioxidants that help protect cells from damage.Good source of vitamins A and C, which support immune function and healthy skin.Contains omega-3 fatty acids that support heart health.Provides fiber to help support healthy digestion.Low in calories, making it a nutritious addition to weight-management diets.How to Use PurslaneAdd fresh leaves to salads.Stir into soups and stews.Sauté with garlic and olive oil.Mix into omelets or scrambled eggs.Blend into smoothies.Add to yogurt dips or pesto.StorageWrap loosely in a damp paper towel and refrigerate for up to 5 days.Wash just before using for the best freshness.
CautionPurslane naturally contains oxalates, so people who are prone to calcium oxalate kidney stones may want to limit their intake and consult a healthcare professional if they have concerns.Garlic Sautéed Purslane Recipe
Ingredients
4 cups fresh purslane, washed
2 tablespoons olive oil
3 cloves garlic, minced
¼ teaspoon salt
¼ teaspoon black pepper
1 tablespoon fresh lemon juice
1 tablespoon chopped fresh parsley (optional)Red pepper flakes (optional)InstructionsWash the purslane thoroughly and trim any tough stems.Heat the olive oil in a large skillet over medium heat.Add the garlic and cook for about 30 seconds until fragrant.Add the purslane and sauté for 3–5 minutes until just wilted.Season with salt and pepper.Stir in the lemon juice and parsley.Sprinkle with red pepper flakes if desired and serve warm.