Purslane The Ancient Super-Green You Should Be Eating More Often
Purslane Though often seen as a common weed, it is loaded with omega-3 fatty acids, vitamin C, vitamin A, magnesium, potassium, and powerful antioxidants. Its mild lemony flavor and juicy texture make it perfect for salads, stews, smoothies, or even stir-fries.This recipe turns fresh purslane into a simple and nutritious dish that enhances its natural taste while preserving its delicate nutrients.
Ingredients
4 cups fresh purslane (kulfa), washed and roughly chopped
1 medium onion, finely sliced
2 tomatoes, chopped
2–3 green chilies, slit
3 cloves garlic, minced
2 tbsp cooking oil or ghee
½ tsp cumin seeds
½ tsp turmeric
½ tsp red chili powder
½ tsp coriander powder
Salt to taste
Optional: 1 small potato (diced) or 1 egg (for classic “Anda Kulfa”)
Instructions
Prepare the Purslane
Wash the purslane thoroughly to remove soil and grit.
Cut off any thick stems and roughly chop the leaves and tender stalks.
Sauté the Base
Heat oil or ghee in a pan on medium flame.
Add cumin seeds and let them crackle.
Add sliced onions and sauté until light golden.
Add minced garlic and fry for 30 seconds until aromatic.
Add Tomatoes & Spices
Mix in chopped tomatoes, turmeric, red chili powder, coriander powder, and salt.
Cook for 3–4 minutes, until tomatoes soften and form a masala.
Add Purslane
Add the chopped purslane to the pan.
Stir well—purslane will release water.
Cover and cook for 8–10 minutes on low-medium heat until leaves soften.
Optional Add-Ins
For Potato Version: Add diced potatoes along with tomatoes and cook until tender.
For Egg Version: Crack 1 egg into cooked purslane and gently mix until set.
Serve
Turn off the heat once all water evaporates.
Serve with roti, rice, or enjoy as a healthy side dish.
Health Benefits of Purslane
Rich in Omega-3 Fatty Acids
One of the best plant sources of ALA omega-3s—great for heart health and reducing inflammation.
High in Antioxidants
Contains vitamins A, C, and E, plus glutathione and melatonin that fight oxidative stress.
Supports Digestive Health
Its mucilaginous texture soothes the stomach and helps with digestion.
Helps Manage Blood Sugar
May support insulin sensitivity and stabilize glucose levels.
Good for Skin & Hair
Rich in vitamins and minerals that promote glowing skin and strong hair.
Hydrating & Low-Calorie
Contains up to 90% water and is perfect for weight loss diets.
Tips for Best Results
Use fresh, bright green purslane — yellowing leaves taste sour and are less nutritious.
Do not overcook; purslane cooks quickly and becomes slimy if cooked too long.
Add lemon juice at the end to brighten the flavor.
It pairs beautifully with lentils, eggs, and yogurt.
To reduce sourness, mix with spinach or mustard greens.
Precautions
Purslane is high in oxalates, so people with kidney stones should consume it in moderation.
Pregnant women should eat it cooked, not raw, as raw purslane may stimulate uterine contractions.
If you pick it wild, be 100% sure it is true purslane—many lookalikes are toxic.
Avoid excessive consumption if you have kidney issues—consult a doctor if unsure.
Final Thoughts
Purslane is a powerhouse leafy green that deserves a regular spot in your kitchen. Affordable, flavorful, and packed with nutrients, it transforms easily into delicious meals with very little effort. Whether you add it to salads, soups, eggs, or this simple stir-fry, purslane offers a refreshing, tangy taste and a wealth of health benefits.