If you're looking for a Healthy and flavorful addition to your diet, consider adding 1 lb of Purslane to your meals. This salted, drained, cooked, and boiled green packs a calcium and vitamin C punch with just 82 Calories.
Purslane also contains alpha-linolenic acid, an omega-3 fatty acid, and is rich in antioxidants. It has been found to potentially lower blood pressure and reduce inflammation in the body.
In this article, we'll explore the nutritional value, Health benefits, and practical tips for Cooking Purslane to help you incorporate this superfood into your meals.
What is Purslane?
Purslane, scientifically known as Portulaca oleracea, is a leafy green plant native to the Middle East and Mediterranean regions. It has succulent stems and leaves, and yellow flowers that bloom in the summer. Purslane grows well in warm climates and can be eaten raw or cooked. Historically, purslane has been used in traditional medicine to treat a variety of ailments, including headaches and snake bites. It is also known as a popular vegetable in Mexican and Middle Eastern cuisine. Today, purslane is recognized as a nutrient-dense food and has gained popularity in the Health and wellness community.
Calorie Content
One pound of cooked and boiled Purslane contains 82 Calories, which is relatively low compared to other leafy greens. For example, one pound of cooked kale contains 164 calories, and one pound of spinach contains 153 calories. Purslane is also high in fiber, which helps you feel full and satisfied. This makes it a great addition to meals if you're watching your calorie intake.
Nutritional Value
Purslane is a nutritional powerhouse, containing high levels of vitamins A, C, and E. It's also a good source of calcium, iron, and potassium. Purslane is one of the few plant sources of omega-3 fatty acids, which are important for brain Health and reducing inflammation. It's also high in antioxidants, which protect your cells from damage and reduce your risk of chronic diseases.
Health Benefits
Purslane has been found to potentially lower blood pressure and reduce inflammation in the body. It may also have anti-cancer properties, according to some studies. In addition, the high levels of vitamins A and C in purslane can improve your immune system and protect your eyes from age-related decline. The calcium and potassium in purslane also support bone Health and can reduce your risk of osteoporosis.
How to Cook Purslane
Purslane can be eaten raw or cooked, and is a versatile ingredient for salads, soups, and stir-fries. Before Cooking, rinse the purslane thoroughly and remove any tough stems. For a simple way to cook purslane, try sautéing it in a little bit of olive oil with garlic and onions. You can also add it to stews or vegetable curries for an extra boost of Nutrients.
Purslane Recipes
1. Purslane and Tomato Salad: Toss together chopped purslane, sliced cherry tomatoes, minced garlic, and a drizzle of olive oil and lemon juice for a refreshing summer salad. 2. Purslane Soup: Cook chopped purslane with potatoes, onions, and chicken broth, then blend until smooth for a comforting and nutrient-packed soup. 3. Purslane and White Bean Stew: Sauté diced onions and garlic in olive oil, then add chopped purslane, canned white beans, and vegetable broth. Simmer for 15 minutes, then serve topped with grated Parmesan cheese.
Storage and Handling
Purslane is best stored in an airtight container in the refrigerator for up to 5 days. When handling purslane, be gentle as the leaves and stems are fragile. Purslane can also be preserved by pickling it in vinegar or lacto-fermenting it with salt to create a tangy condiment.
Safety Precautions
Purslane is generally safe for consumption, but it can cause allergic reactions in some people. If you have a history of allergies to other greens, consult with your doctor before eating purslane. In addition, purslane contains oxalates, which can contribute to the formation of kidney stones in some individuals. If you have a history of kidney stones, it's best to consume purslane in moderation or avoid it altogether.
Where to Buy Purslane
Purslane can be found in many specialty and Health food stores, as well as some farmers' markets during the summer months. Look for bright green leaves and firm stems when selecting purslane. If fresh purslane isn't available in your area, you may be able to find canned or frozen purslane in some supermarkets.
Alternative to Purslane
If you're unable to find Purslane or don't enjoy the flavor, there are many other leafy greens that can be used as a Substitute. Swiss chard, spinach, kale, and arugula are all nutritious options that can be used in Recipes that call for purslane. Experiment with different greens to find the ones you enjoy the most and that pair well with your favorite dishes.
Purslane is not only a good source of nutrients, but it's also delicious and versatile in the kitchen.
5 FAQ about Cooked Purslane
1. What is cooked purslane?
Cooked purslane is a simple vegetable dish made by boiling purslane (a type of succulent plant) in salted water until tender.
2. How many Calories does cooked purslane contain?
One pound of cooked purslane contains approximately 82 calories.
3. Is cooked purslane Healthy?
Yes, cooked purslane is a healthy vegetable option as it is low in calories and high in Nutrients such as vitamin C, vitamin E, and omega-3 fatty acids.
4. How is cooked purslane typically served?
Cooked purslane can be served as a side dish by itself or mixed with other vegetables. It can also be used as a filling for tacos, burritos, or wraps.
5. Where can I find purslane to make this dish?
Purslane can be found in some grocery stores, farmers markets, or specialty food stores. It may also be available at international markets or in areas with a significant Hispanic population.