The Forgotten Supergreen: Why Purslane Deserves a Spot on Your Plate

Among leafy greens, spinach gets the spotlight, kale grabs the headlines, and arugula wins points for flair. But lurking quietly in gardens and even cracks in the sidewalk is a humble plant that might just outshine them all: Purslane.

Often dismissed as a weed, purslane is a nutritional powerhouse loaded with rare plant-based omega-3s, powerful antioxidants, and more micronutrients than some of the most celebrated superfoods.

Let’s dive into why this underappreciated green deserves a place in your diet, especially if you’re focused on clean eating, autoimmune-friendly nutrition, or building an anti-inflammatory lifestyle.

What Is Purslane?

Purslane (Portulaca oleracea) is a succulent leafy green that grows like a weed in many parts of the world. Its thick, juicy leaves and slightly tangy flavor make it a refreshing addition to raw and cooked dishes alike. But what makes purslane truly impressive is its nutrient density.

Nutritional Highlights of Purslane (per 100g serving):

• ~7x the beta-carotene of carrots

• ~6x more vitamin E than spinach

• ~5x more Omega-3 fatty acids than spinach

• High in vitamins A, C, and E

• Rich in calcium, magnesium, iron, potassium

• Contains powerful antioxidants like glutathione and melatonin

That’s an incredible lineup for a plant that most people pull out of their gardens without a second thought.

Why Omega-3 Fatty Acids Matter—And Why Purslane Stands Out

Most plant-based omega-3s come from seeds like flax or chia. But purslane is one of the only leafy greens that naturally contains EPA (eicosapentaenoic acid), a type of omega-3 typically found in fish. EPA plays a crucial role in reducing systemic inflammation and supporting brain health, cardiovascular function, and immune balance.

For people avoiding fish or following AIP or plant-forward diets, purslane is an incredible, sustainable source of omega-3s.

Purslane vs. Spinach: A Nutritional Showdown

Let’s break it down:

Nutrient	Purslane (100g)	Spinach (100g)
Vitamin E	6x more than spinach	Moderate
Omega-3 (ALA + EPA)	400 mg+	~90 mg
Beta-carotene	7x more than carrots	High, but less
Antioxidants	High in melatonin & glutathione	Lower
Water content	Very high (93%)	~91%

Purslane wins in nearly every category for micronutrients and anti-inflammatory compounds. Yet, most people have never even heard of it.

How to Use Purslane: Raw or Cooked

This isn’t one of those greens that needs heavy cooking to be digestible. Purslane is mild, crisp, and slightly lemony—perfect for both raw and cooked dishes.

Raw ideas:

• Toss into salads for a juicy crunch

• Mix with cherry tomatoes, red onion, and olive oil for a refreshing summer salad

• Blend into smoothies with cucumber and mint

• Layer into wraps for an extra hydrating bite

Cooked ideas:

• Add to stir-fries or soups in the final minute of cooking

• Mix into scrambled eggs or omelets

• Sauté lightly with garlic and olive oil

• Stir into curries or stews for a texture upgrade

Pro tip: Because purslane has a mucilaginous quality (slightly slimy, like okra), it can help naturally thicken soups and stews while adding nutrition.

Where to Find Purslane

Depending on where you live, you might find purslane at:

• Local farmer’s markets

• Ethnic grocery stores (especially Middle Eastern or Mexican markets)

• Health food stores

• Your own backyard—it often grows wild

Always make sure it’s pesticide-free and harvested from a clean source if you’re foraging it yourself.

Why Purslane Is a Perfect Fit for Autoimmune and Anti-Inflammatory Diets

For those following an AIP (Autoimmune Protocol) diet, reducing inflammation is key. Purslane fits beautifully into this approach for several reasons:

• It’s rich in anti-inflammatory fats (Omega-3s) that help calm immune overactivity

• Its antioxidant profile supports detoxification and cellular repair

• Its mucilage content may soothe the gut lining and support microbiome balance

• It’s versatile and easy to digest, especially when cooked gently

Even better—it’s naturally gluten-free, dairy-free, low in sugar, and high in minerals that many people on restrictive diets are deficient in.

A Culinary History of Purslane

Purslane isn’t new. Ancient Greeks and Romans used it medicinally and in cooking. In Mexican cuisine, it’s called verdolagas and added to pork dishes. In India, it’s known as kulfa and used in lentil stews. Indigenous communities across the globe have long known its power.

Modern science is just catching up to what traditional cultures already understood: this plant heals.

Practical Tips for Eating More Purslane Every Day

• Grow it at home: It’s incredibly easy to grow and thrives in warm weather with little care.

• Mix it into your existing dishes: Use it wherever you’d use arugula or baby spinach.

• Try it as a base green: Purslane works as a salad base on its own or mixed with other greens.

• Add citrus: A squeeze of lemon or splash of vinegar enhances its natural tang.

A Sample Day Using Purslane and Other Protein-Rich Veggies

Here’s how you might build a day of nutrient-dense, plant-powered meals:

Breakfast:
Spinach and collard greens sautéed in olive oil with eggs (or tofu), side of sautéed sweet corn and purslane

Lunch:
Salad with arugula, purslane, avocado, shredded carrots, grilled asparagus, and tahini-lemon dressing

Snack:
Green smoothie with frozen mango, watercress, purslane, banana, and flaxseed

Dinner:
Roasted Brussels sprouts, broccoli, and mustard greens with baked salmon (or lentils for plant-based), plus a side of steamed artichokes

Bringing It All Together

When you start paying attention to the hidden gems of the plant world—like protein-rich greens and ancient medicinal plants like purslane—you open up an entirely new level of healing potential from your food. These aren’t just salad fillers. They’re deeply nourishing, medicinal foods that support energy, reduce inflammation, and help your body repair itself.

And the best part? You don’t have to do anything extreme to benefit. Simply integrating more of these plants into your weekly routine can create lasting changes in your digestion, skin, energy, and even your mental clarity.

So the next time you’re planning meals, don’t just think about carbs, fats, and protein. Think about how those proteins show up in your body. Think about greens like purslane. Think about food as information. And choose the foods that nourish, repair, and energize you from the inside out.