Purslane — How to Eat This Wild Supergreen

Reading time: 5 minutes

🌿 Introduction

Purslane (Portulaca oleracea L.) is one of the world’s most nutritious wild plants. Despite often being dismissed as a weed, it has nourished civilizations for thousands of years across Europe, Asia, and the Americas. This low-growing succulent thrives in dry soils and sunny sidewalks, storing water in its fleshy leaves. Its slightly tart, lemony flavor and crunchy texture make it a refreshing addition to salads, soups, and cooked dishes.

🧠 Nutrition & Benefits

Purslane’s nutritional profile is extraordinary. It contains more omega-3 fatty acids (α-linolenic acid) than any other leafy vegetable—up to 400 mg per 100 g fresh weight. It’s also rich in vitamins A, C, and E, and delivers high levels of magnesium, potassium, and iron. Researchers have found that purslane’s antioxidant compounds—such as betalains, carotenoids, and phenolics—help combat oxidative stress and inflammation.

When grown as microgreens, Portulaca oleracea concentrates even more nutrients. Studies show its microgreen form contains higher levels of ascorbic acid, flavonoids, and chlorophyll compared to mature plants. This makes purslane microgreens one of the most nutrient-dense greens per gram available.

🍽️ How to Eat Purslane

You can eat purslane raw, cooked, or pickled. Its stems and leaves are tender and succulent, giving a pleasant crunch in raw salads. When cooked, it develops a texture similar to spinach or okra and acts as a natural thickener in soups and stews due to its mucilage content.

Traditional Mediterranean and Mexican cuisines often sauté purslane with olive oil, garlic, and tomatoes or mix it into egg dishes and tacos. It also pairs beautifully with cucumbers, yogurt, and lemon for a cooling summer salad.

For a milder flavor, blanching or light steaming helps reduce its acidity. Pickling purslane with vinegar or fermenting it like sauerkraut preserves its flavor and adds probiotics, extending shelf life for months.

💧 Oxalate Content & Safety

Purslane is naturally high in oxalic acid, the same compound found in spinach, rhubarb, and beet greens. While safe for most people, those prone to kidney stones should moderate intake. Cooking methods such as boiling or pickling significantly reduce soluble oxalate levels.

Scientific studies confirm that pairing purslane with yogurt or calcium-rich foods binds some oxalates, reducing their absorption. This traditional practice, observed in Southeast Asia and the Middle East, may explain why purslane has been safely eaten for centuries.

🌞Culinary Inspiration

Purslane’s lemony-salty tang makes it perfect for modern plant-based meals. Try tossing it raw with cherry tomatoes and feta, blending it into green smoothies, or adding a handful to soups and curries. Purslane microgreens are especially vibrant on avocado toast or as a garnish for omelets and fish dishes.

Because purslane grows abundantly in poor soils and requires minimal care, it represents an ideal sustainable superfood—connecting ancient wisdom with today’s regenerative eating movement.

🌿Conclusion

Whether eaten raw, cooked, or sprouted as microgreens, purslane is a powerhouse of nutrition and flavor. Once seen as a weed, it’s now recognized as a sustainable, health-promoting plant that deserves a regular place on the plate. Treat it as both a wild gift and a cultivated supergreen—vibrant, resilient, and full of life.

📚 Sources

1. Mitroi, D., et al. (2024). Nutritional abundance of purslane (Portulaca oleracea L.): assessment and challenges. Journal of Agroalimentary Processes and Technologies, 30(4), 357–365. https://journal-of-agroalimentary.ro

2. Li, W., et al. (2023). Phytochemical characteristics and antioxidant effects of Portulaca oleracea L.: A comprehensive review. Frontiers in Pharmacology, 14, 10484659. https://pmc.ncbi.nlm.nih.gov/articles/PMC10484659

3. Alam, M. A., et al. (2014). Purslane weed (Portulaca oleracea): A prospective plant source of nutrition, omega-3 fatty acid, and antioxidant attributes. The Scientific World Journal, 2014, 3934766. https://pmc.ncbi.nlm.nih.gov/articles/PMC3934766

4. Mitra, A., et al. (2020). Phytochemical composition and nutritional value of different plant parts in two cultivated and wild purslane genotypes. Food Chemistry, 320, 126621. https://pubmed.ncbi.nlm.nih.gov/32203838

5. Petropoulos, S. A., et al. (2021). Productive and morphometric traits, mineral composition, and secondary metabolome components of purslane microgreens. Horticulturae, 7(8), 211. https://pdfs.semanticscholar.org/7cea/ad2c22ba16e8cdc6730534ea286b4d2fbbcb.pdf

6. Šamec, D., et al. (2023). Agronomical practices and management for commercial cultivation of Portulaca oleracea as a crop: A review. Plants, 12(12), 1246. https://digital.csic.es/bitstream/10261/307969/1/plants-12-01246.pdf

7. Uddin, M. K., et al. (2021). Combined effect of salinity and LED lights on the yield and quality of purslane microgreens. Horticulturae, 7(7), 180. https://www.mdpi.com/2311-7524/7/7/180

8. Noonan, S. C., & Savage, G. P. (1999). Oxalate content of purslane leaves and the effect of combining them with yoghurt or coconut products. Journal of Food Composition and Analysis, 12(2), 213–219. https://www.researchgate.net/publication/248580174

9. University of Florida IFAS Extension. (2023). Purslane: The reigning champion of vitamins A and E among vegetables and a potential crop for home gardens. HS1484. https://edis.ifas.ufl.edu/publication/HS1484

10. University of Wisconsin Horticulture. (2024). Common Purslane (Portulaca oleracea). https://hort.extension.wisc.edu/articles/common-purslane-portulaca-oleracea

11. University of Minnesota Extension. (2024). Common purslane: drought survivor. https://extension.umn.edu/yard-and-garden-news/common-purslane-drought-survivor

12. Healthline. (2024). Purslane: A tasty weed loaded with nutrients. https://www.healthline.com/nutrition/purslane