People used to view purslane as a troublesome weed until it gained popularity as verdolaga. The resilient plant which people used to pull from gardens now draws attention at farmer’s markets and high-end restaurants. People are drawn to purslane because it provides impressive health benefits and unique flavor along with versatility that attracts both gardeners and gourmet chefs.
From Sidewalk Crack to Superfood Stardom
Purslane has been mistaken as pigweed or hogweed throughout many years although it maintained its valuable historical background and nutritional advantages. Throughout history purslane appeared in various traditional dishes that spanned from ancient Greek to colonial American cuisine and Gandhi himself enjoyed it. The plant gained popularity in the past but people chose commercial greens instead of it during the last several decades.
The modern interest in plant-based nutrition and sustainable eating has brought purslane back into the spotlight. The plant’s ability to survive in challenging environments makes it available for people who want to grow it in their gardens or find it in urban areas. Dr. Artemis Simopoulos who is a prominent nutrition expert called purslane a “miracle plant” because of its exceptional Omega-3 content.
Chef Sergio Vitale from Aldo’s Ristorante Italiano remembers fondly how purslane used to be a staple at his family table in southern Italy. The plant remained a regular part of our meals because it brought a fresh peppery taste to our food and because it was simple to cultivate according to Chef Sergio Vitale.
Why You Should Incorporate Purslane in Your Diet
If you are searching for a nutrient dense and tasty edible, you can’t beat purslane. Here are some reasons why:
1. An Unique Plant-Based Source of Omega-3s
Purslane contains the most Omega-3 fatty acids of any leafy green. Essential fatty acids, like Omega-3s, are vital for heart and brain health, and purslane is the best option available to anyone, especially vegans and vegetarians looking for non-animal sources!
2. Packed with Antioxidants
Purslane is full of antioxidants including glutathione, which work to protect your body’s cells against oxidative stress. Including purslane in your meals will help support the health of your cells, delay aging, and protect you against chronic disease.
3. Provides Minerals to Support Whole-Body Health
Purslane is also an excellent source of minerals such as calcium, potassium, magnesium and iron, which are necessary for strong bones and muscle contractions, as well as heart health!
4. High in Vitamin C for Immune Health
Purslane is high in vitamin C, which is essential for supporting immune health and wound healing of the skin. Vitamin C is hugely important during cold and flu season!
5. It’s High in Beta-Carotene for Eye and Skin Health
Purslane is high in beta-carotene, which your body converts to vitamin A, that is an antioxidant for your eye health, protects the skin from solar damage, and helps keep it youthful and healthy looking.
6. A Natural Source of Melatonin
If you are seeking better sleep, purslane has melatonin, the hormone that tells your body when to sleep. Including purslane in your diet may help you sleep better and wake up more refreshed!
7. Supports Healthy Cholesterol Levels
Purslane has betalains, a type of powerful antioxidant, which may reduce LDL (bad) cholesterol and help the heart by protecting blood vessels and regulating blood pressure.
8. Mood Support with Tryptophan
Purslane also contains tryptophan, an amino acid that plays a role in producing serotonin, often referred to as the “feel-good” hormone. It may help stabilize mood, reduce anxiety, and support emotional well-being.
Try This: Purslane and Basil Pesto Recipe
Ready to give purslane a try in your kitchen? This bright, zesty pesto is a perfect introduction to its flavor and can be used as a dip, spread, or pasta sauce.
Ingredients:
- 2 cups fresh purslane (young leaves and stems, rinsed and chopped)
- 1 cup fresh basil leaves
- 1 garlic clove
- ¼ cup toasted almonds
- Juice of half a lemon
- ¼ cup olive oil
- Salt and pepper to taste
Instructions:
- Add purslane, basil, garlic, almonds, and lemon juice to a food processor.
- Pulse until the mixture begins to blend.
- While the processor is running, slowly drizzle in olive oil until the pesto is smooth and creamy.
- Season with salt and pepper, and enjoy.
This pesto is not only delicious but also rich in nutrients—perfect on toast, tossed with pasta, or as a dip for veggies.
Final Thoughts:
Purslane may have humble roots, but it’s proving to be one of the most underrated superfoods available. Whether you’re planting it in your garden, picking it up at a market, or foraging it from your backyard, this plant offers a wealth of health benefits and culinary possibilities.
So next time you see those plump, green leaves poking through the soil, don’t pull them out—harvest them. Your body (and your taste buds) will thank you.
