How To Eat Purslane? Tips

Purslane is a leafy green plant that grows like a weed in many gardens and sidewalk cracks. You can eat it raw in salads, cooked like spinach, or blended into smoothies. The leaves and tender stems have a slightly sour, lemony taste and a juicy crunch. This article covers the best ways to prepare and enjoy purslane safely.

What Does Purslane Taste Like and How Do You Pick It?

Purslane has a mild tangy flavor similar to watercress or lemon. The leaves are thick and succulent, so they pop when you bite them. The stems are also edible but can be slightly tougher on older plants. Look for purslane that is bright green with plump leaves and avoid any that looks wilted or yellowed. Young tender leaves have the best texture and mildest taste. Older plants can be more fibrous and more sour.

You can find purslane growing in yards, gardens, and along roadsides. Do not pick purslane from areas that may have been sprayed with pesticides or herbicides. Also avoid areas near busy roads where exhaust and runoff can contaminate the plant. If you are unsure about the source, buy purslane at farmers markets or specialty grocery stores. Some stores now sell it fresh in the herb section.

How To Eat Purslane Raw in Salads and Wraps

The simplest way to eat purslane is raw. Rinse the leaves and tender stems thoroughly under cold water to remove dirt and grit. Pat them dry with a clean towel or use a salad spinner. Add the whole leaves and chopped stems to any salad for a juicy, tangy crunch. Purslane pairs well with tomatoes, cucumbers, cucumbers, feta cheese, and a simple vinaigrette.

You can also use purslane leaves as a substitute for lettuce in wraps and sandwiches. Lay several large stems flat on a tortilla or bread, add your fillings, and roll it up. The succulent leaves add moisture without making the bread soggy. Some people also blend raw purslane into green smoothies with pineapple, banana, and ginger to mask the sourness. Start with a small handful and adjust to your taste.

How To Cook Purslane Like Spinach

Cooking purslane softens its sourness and makes the stems tender. The easiest method is to sauté it. Heat a tablespoon of olive oil in a pan over medium heat. Add chopped garlic or onion and cook for one minute. Add rinsed purslane with water still clinging to the leaves. Cook for three to five minutes until the leaves wilt and the stems soften. Season with salt, pepper, and a squeeze of lemon juice.

You can also steam purslane by placing it in a pot with a few tablespoons of water. Cover and cook over medium heat for four to five minutes. Drain any excess liquid and serve as a side dish. Another common method is to add purslane to soups and stews during the last five minutes of cooking. It works well in lentil soup, vegetable broth, or curries. The leaves will wilt and absorb the flavors of the broth without turning mushy.

One traditional use is in Greek cuisine where purslane is added to spanakopita or mixed with yogurt and garlic as a dip. You can also stir it into scrambled eggs or omelets for a nutrient boost. The cooking liquid from purslane can be saved and used as a light broth or base for sauces.

How To Preserve Purslane for Later Use

Purslane does not keep long after picking. Fresh purslane stored in a plastic bag in the refrigerator stays good for about three to five days. To extend its life, wrap the stems in a damp paper towel and place them in a sealed container. Do not wash it before storing because excess moisture speeds up spoilage. Wash it right before you plan to use it.

You can freeze purslane for longer storage. Blanch the leaves and stems in boiling water for two minutes, then transfer them to an ice bath. Drain well and pack into freezer bags or containers. Frozen purslane will keep for up to six months. It will lose its crisp texture, so use frozen purslane only in cooked dishes like soups, stews, or sautés. Do not thaw it before cooking — add it directly to the pot.

Some people also pickle purslane stems. Combine equal parts vinegar and water with salt, sugar, and spices like dill or peppercorns. Bring the mixture to a boil, pour it over clean purslane stems in a jar, and refrigerate. Pickled purslane lasts for several weeks and makes a tangy addition to salads or sandwiches.

What Are the Health Benefits of Eating Purslane?

Purslane is one of the few plant sources that contains significant amounts of omega-3 fatty acids. Research published in the Journal of the American College of Nutrition found that purslane leaves have higher levels of alpha-linolenic acid than many other leafy greens. This type of omega-3 is important for heart health and reducing inflammation. The plant also contains vitamin A, vitamin C, magnesium, potassium, and iron.

The CDC has listed purslane as one of the most nutrient-dense foods available per calorie. A one-cup serving of raw purslane provides about 10 percent of your daily vitamin C needs and a notable amount of vitamin A in the form of beta-carotene. It also contains melatonin, which some studies suggest may help with sleep regulation. However, most of these studies are small or done in animals. The evidence for purslane as a superfood is real but not as dramatic as some online claims suggest. It is a healthy green, not a cure-all.

Comparison of purslane to common leafy greens per 100 grams

Are There Any Risks or Side Effects of Eating Purslane?

Purslane is safe for most people when eaten in normal food amounts. One concern is its oxalate content. Oxalates are naturally occurring compounds found in many leafy greens like spinach and kale. In high amounts, oxalates can contribute to kidney stone formation in people who are prone to them. If you have a history of calcium oxalate kidney stones, talk to your doctor before eating large amounts of purslane regularly.

Cooking purslane reduces its oxalate content. Boiling or steaming leaches some oxalates into the cooking water. If you are concerned, discard the cooking water rather than using it in sauces or soups. Another consideration is that purslane grows low to the ground and can accumulate nitrates from soil. This is not a concern for healthy adults but may matter for infants under six months. Do not feed raw purslane to babies. The American Academy of Pediatrics advises that infants can eat cooked pureed greens after six months, but check with your pediatrician first.

Some people experience mild digestive upset when eating large amounts of raw purslane. This is usually due to its mucilaginous texture, which comes from the same type of soluble fiber found in okra. Start with a small serving to see how your body handles it.