Purslane: The Humble Superweed You’ll Want on Your Plate
Purslane might not be the flashiest green at the farmer’s market – or even one you recognize by name – but this humble little plant has been quietly showing off its superpowers for thousands of years.
When I bought my house last year and planted my first garden in the existing beds, I quickly spotted something growing that I hadn’t planted – purslane! Luckily, I already knew that purslane was edible, so I didn’t pull it out with the other weeds. Instead, I let it grow and harvested it for my salads.
After the season ended and my garden went dormant, I forgot all about purslane. But when I returned this spring to prepare my beds, I was excited to see my leafy green friend back in full force. This year, it’s even serving as a lush ground cover beneath my taller plants.
Since purslane is still fairly new to me, and probably unfamiliar to many others, I thought it would be fun to share some facts about it. Let’s dig into why this unassuming weed deserves a starring role in your kitchen.
A Brief History of Purslane
Purslane (Portulaca oleracea) is often called a “weed,” but that’s selling it short. This hardy succulent has been valued for centuries around the world. Ancient Greeks and Romans grew and ate purslane, considering it both food and medicine. In traditional Chinese medicine, it’s called the “vegetable for long life.” It has also been known as poor man’s spinach. Native Americans also harvested wild purslane and used it in soups, stews, and for medicinal purposes (1,2).
Despite its deep roots in history, purslane was largely forgotten in modern Western diets, until recently. With renewed interest in foraging, sustainable eating, and nutrient-dense foods, purslane is making a flavorful comeback. Even though you likely won’t find purslane in the typical grocery store, it can be found in fresh markets within Hispanic neighborhoods. It will often be called “Verdologa” in these locations.
Health Benefits: Small Plant, Big Impact
Purslane is a nutritional overachiever. For such a modest-looking plant, it packs a serious punch in terms of health benefits.
1. Loaded with Omega-3 Fatty Acids
Purslane contains one of the highest amounts of omega-3 fatty acids among all leafy greens, especially alpha-linolenic acid (ALA). Omega-3s help reduce inflammation, support brain health, and lower the risk of heart disease. In fact, 100 grams of purslane (~half a cup) contains about 350 mg of ALA, more than many cultivated vegetables (3).
2. Antioxidant-Rich
Purslane is full of antioxidants like vitamin C, vitamin E, glutathione, and betalain pigments (also found in beets and Swiss chard). These antioxidants help protect your cells from oxidative stress, a condition linked to aging and chronic diseases such as cancer and diabetes (3).
3. Supports Immune Function
With its high vitamin C content, purslane gives your immune system a natural boost. Vitamin C helps the body produce white blood cells, repair tissues, and improve iron absorption from plant foods (3).
4. Great for Eye and Skin Health
Purslane is a strong source of vitamin A, which supports healthy vision, skin regeneration, and immune function. It contains both beta-carotene and other carotenoids that the body converts into active vitamin A (3).
5. Packed with Minerals
Purslane provides a balanced dose of essential minerals, including magnesium (support for muscles and nerves), potassium (regulation of blood pressure), calcium (support for bone health), and iron (facilitating oxygen transport and energy production) (3).
6. Gut-Friendly Fiber
The plant’s gel-like texture indicates that it contains soluble fiber, which can aid digestion, stabilize blood sugar levels, and nourish beneficial gut bacteria.
How to Grow and Harvest Purslane
Purslane is one of the easiest edible plants to grow. It is so easy, in fact, that it often grows without your help; at least it did for me. But if you want a regular supply of this leafy green, here’s how to cultivate and harvest it (4):
Growing Tips
- Location: Purslane thrives in hot, sunny spots. It can grow in poor, dry soil and is highly drought-tolerant.
- Soil: It prefers well-draining soil, but it’s not picky. Sandy or gravelly soil works just fine.
- Planting: You can sow seeds directly outdoors after the last frost. Scatter them on the soil surface and press lightly, no need to bury them deep. Keep moist until sprouted (about 7–10 days).
- Container Option: Purslane also grows beautifully in pots or containers. Just give it plenty of sun.
Care and Maintenance
- Water sparingly. Purslane is a succulent, so it stores water in its leaves and doesn’t like soggy conditions.
- It will self-seed readily, meaning once it’s in your garden, you may find it popping up year after year.
Harvesting
- You can start harvesting tender stems and leaves once the plant is about 4–6 inches tall.
- Use scissors or pinch off the tops to encourage bushier growth.
- For the best flavor and texture, harvest in the morning while the leaves are still crisp.
How to Use Purslane in the Kitchen
Purslane has a mild, lemony flavor with a slight crunch, making it a fun and tasty addition to all sorts of dishes.
- Raw: Add to salads, tacos, or sandwiches for a citrusy snap.
- Sautéed: Cook with garlic, onion, or tomatoes – similar to spinach or watercress.
- Soups & Stews: Toss in near the end of cooking for a nutritious boost.
Just give it a quick rinse before eating to remove dirt or grit, especially if you’re harvesting it from the wild.
Final Thoughts
Purslane may not receive the same attention as kale or arugula, but it has all the right moves: it is packed with nutrients, easy to grow, and versatile in the kitchen. Whether you’re harvesting it from your backyard, foraging in a safe spot, or purchasing it at a local market, purslane is a smart and delicious way to add green to your plate.
So next time you see this plucky little plant pushing through the pavement or thriving in your garden, don’t pull it—eat it!
1.) purslane uses, benefits & dosage. Drugs.com. (n.d.). https://www.drugs.com/npp/purslane.html
2.) Pleasant, B. (2021, July 15). Purslane: One of the tastiest Edible Weeds. GrowVeg. https://www.growveg.com/guides/purslane-one-of-the-tastiest-edible-weeds/
3.) Uddin MK, Juraimi AS, Hossain MS, Nahar MA, Ali ME, Rahman MM. Purslane weed (Portulaca oleracea): a prospective plant source of nutrition, omega-3 fatty acid, and antioxidant attributes. ScientificWorldJournal. 2014;2014:951019. Published 2014 Feb 10. doi:10.1155/2014/951019
4.) BBC Gardeners World Magazine. (2021, October 8). How to grow purslane. BBC Gardeners World Magazine. https://www.gardenersworld.com/how-to/grow-plants/how-to-grow-purslane/
