Purslane In Deutsch: From Medieval Herb to Modern Superfood

Reading time: 10 minutes

🌿 Introduction

Purslane (Portulaca oleracea L.) is a fascinating leafy succulent that thrives both as a wild plant and a cultivated vegetable. In Germany, it is commonly known as Portulak, and its reputation is growing among gardeners, chefs, and nutrition enthusiasts alike. The rediscovery of this ancient green reflects a wider appreciation for nutrient-rich heritage plants with unique flavors and ecological resilience.

With its crisp texture and mildly tangy, salty taste, purslane stands out not only for its culinary versatility but also for its exceptional nutritional density. This article explores its origins, health benefits, cultivation, and how this ancient plant is finding new life in modern gardens and kitchens.

🧠 What Is Portulak?

Portulak, or common purslane, is an annual succulent with reddish stems and fleshy oval-shaped leaves. It produces small yellow flowers that bloom briefly in the morning before forming seed capsules filled with hundreds of tiny seeds. The plant’s resilience is remarkable — it tolerates drought, regenerates from cuttings, and its seeds can remain viable for decades, making it one of the toughest herbs in the garden.

Historically, purslane was cultivated in Central Europe as early as the Middle Ages. The herbalist Hildegard von Bingen praised it for its cooling and healing properties. In traditional German gardens, Postelein (winter purslane) was a popular leafy vegetable well into the 19th century.

Two main types are recognized today: summer purslane, thriving from May to October, and winter purslane (Claytonia perfoliata), which grows in cooler months and forms soft, round leaves perfect for salads.

🍽️ Nutritional Profile — A Treasure of Green Vitality

Purslane is among the most nutrient-dense leafy vegetables in the world. Fresh leaves contain only 26 kcal per 100 g, yet they’re packed with essential minerals and vitamins that support overall health.

Nutrient (100 g)	Amount	Notes
Energy	26 kcal	Low-calorie leafy green
Potassium	494 mg	Supports fluid balance & muscle function
Magnesium	151 mg	Vital for nerves and metabolism
Calcium	65 mg	Strengthens bones and teeth
Iron	3.6 mg	Supports red blood cell formation
Vitamin C	72 mg	Powerful antioxidant
Vitamin A (β-Carotene)	26 % DV	Boosts eye and skin health
Omega-3 (ALA)	~400 mg	Five times higher than spinach

Purslane’s exceptional omega-3 fatty acid content, primarily alpha-linolenic acid (ALA), sets it apart from most leafy greens. These healthy fats contribute to cardiovascular and brain health. It also provides antioxidants such as vitamin E, glutathione, and beta-carotene, which help neutralize free radicals.

Even the seeds of purslane are rich in protein — analyses show that isolated seed proteins can reach up to 90 % protein concentration.

🌱 The Magic of Microgreens

Microgreens are young seedlings harvested 7–28 days after germination. Compared to mature vegetables, they often contain up to 40 times more nutrients per gram. Purslane adapts perfectly to microgreen cultivation, thriving in light, well-draining substrates such as coconut fiber or perlite.

Studies reveal that mild salt stress during growth can reduce oxalate levels while enhancing omega-3 and antioxidant compounds. Controlled LED lighting can further boost the concentration of beneficial pigments like flavonoids and carotenoids.

Because of their nutrient density, purslane microgreens are being explored as a solution to micronutrient deficiencies, particularly in urban agriculture systems.

🌾 Cultivation and Care

Purslane grows best in full sun and well-drained soil.

• Summer purslane is sown from May onward once the soil warms above 10 °C.

• Winter purslane is sown in late August or early September and harvested throughout winter.

For microgreens, seeds are spread densely on moist substrates and kept under light for 12–16 hours a day. The plants are ready to harvest within 10–14 days, once the first true leaves emerge. Trim just above the substrate and consume fresh for the best flavor and nutrition.

🍲 Culinary and Cultural Uses

Purslane has a crisp, succulent bite with a mild, tangy flavor that pairs beautifully with fresh vegetables, yogurt, and citrus. In Germany, it is enjoyed raw in salads, mixed into quark dips, or added to soups and stir-fries. Across the Mediterranean, it appears in Greek salads, Turkish semizotu stews, and Mexican green salsas.

Winter purslane is similar to lamb’s lettuce and can be eaten raw or lightly steamed. Purslane microgreens add color, nutrients, and freshness to sandwiches, rice bowls, and appetizers — their reddish stems make them visually striking.

💧 Health Benefits and Cautions

Researchers consider purslane a potential “future superfood.” It exhibits antibacterial, anti-diabetic, and anti-inflammatory properties, while also supporting liver function and overall immunity. Its blend of omega-3 fats, vitamins A, C, E, and phytonutrients helps protect against oxidative stress and inflammation.

However, purslane naturally contains oxalic acid and nitrates, which can cause discomfort for people prone to kidney stones. Cooking or pairing purslane with calcium-rich foods such as yogurt or cheese can help reduce oxalate absorption.

🏁 Conclusion

Purslane represents the revival of an ancient European green — resilient, nutrient-dense, and deeply rooted in both tradition and science. Easy to grow, rich in omega-3s and antioxidants, and suitable for year-round cultivation, it’s no surprise that purslane is gaining recognition as one of the world’s most valuable greens.

For gardeners, nutritionists, and home cooks, this humble plant offers both flavor and function — proof that sometimes the most extraordinary foods grow right beneath our feet.

📚 Sources

Al-Uddin, M., et al. (2014). Purslane weed (Portulaca oleracea): A potential source of nutrition, omega-3 fatty acids, and antioxidant compounds. The Scientific World Journal, 2014, 951019. https://doi.org/10.1155/2014/951019

Healthline. (2019). Purslane: Nutrition facts and health benefits. Retrieved October 25, 2025, from https://www.healthline.com/nutrition/purslane

AOK Gesundnah. (2024). Portulak: Rediscovered wild vegetable. Retrieved October 25, 2025, from https://www.aok.de/pk/gesundheit/ernaehrung/portulak

Dienstleistungszentrum Ländlicher Raum (DLR). (2023). Postelein – Winterportulak. DLR Rheinpfalz. Retrieved October 25, 2025, from https://www.dlr.rlp.de/Internet/themen.nsf/0/812A2465A2BA9F7AC12578C300498B15

North Carolina State University Extension. (2023). Portulaca oleracea – Common Purslane. Retrieved October 25, 2025, from https://plants.ces.ncsu.edu/plants/portulaca-oleracea

Michigan State University Extension. (2020). Purslane: Weed or vegetable? Retrieved October 25, 2025, from https://www.canr.msu.edu/news/purslane_weed_or_vegetable

Gonnella, M., Conversa, G., Lazzaro, I., & Santamaria, P. (2023). Effect of substrate on yield and quality of purslane microgreens. Agronomy, 13(3), 691. https://doi.org/10.3390/agronomy13030691

Kyriacou, M., Soteriou, G., & Cardoso, P. (2023). Microgreens: A comprehensive review of phytochemicals, nutritional value, and biological properties. Molecules, 28(16), 5778. https://doi.org/10.3390/molecules28165778

Caruso, G., et al. (2024). Purslane as a future superfood: Nutritional and physiological responses under different nitrogen levels. Plants, 13(5), 679. https://doi.org/10.3390/plants13050679

Abdelrahman, M., et al. (2022). Influence of salinity and LED light quality on purslane microgreens. Agronomy, 12(9), 2083. https://doi.org/10.3390/agronomy12092083

Milani, P., et al. (2020). Nutritional composition and techno-functional properties of Portulaca oleracea seed proteins. Plant Foods for Human Nutrition, 75(1), 100–108. https://doi.org/10.1007/s11130-020-00805-y