From Sidewalk Crack to Super Food Snack
Sep 04, 2025
On my morning walk, I spotted something most people wouldn’t give a second glance—a little mat of green pushing up through the sidewalk. To many, it’s just another weed to pull, but to me, it felt like finding a hidden treasure. That “weed” was purslane: one of the world’s most common food plants, and one of the most nutritious. In fact, I highlight it in my book, Nature’s Nourishing Herbs – 10 Super Supplements, because it’s a shining example of how powerful (and overlooked) everyday plants can be.
Now, I won’t be tossing that sidewalk sample into my smoothie (dogs, weed spray, and city grit don’t exactly make for tasty greens…), but I will happily sow its seeds in my garden beds. Why? Because purslane is one of the easiest edible plants to grow, and it’s packed with nutrients that rival—and often surpass—many of our favorite cultivated greens.
Nutrition Highlights (and Why Your Body Needs Them)
Purslane may look ordinary, but nutritionally it’s extraordinary:
- Omega-3 fatty acids (alpha-linolenic acid) – Purslane contains more omega-3s than any other leafy vegetable. Omega-3s support brain health, reduce inflammation, and promote heart health. NOTE: These oils are very heat-sensitive, so to get the most benefit, enjoy purslane raw—cooking destroys much of its omega-3 content.
- Potassium – More potassium per calorie than a banana! Potassium regulates blood pressure, balances fluids, and supports muscle and nerve function.
- Magnesium – Important for over 300 enzyme reactions, including energy production and muscle relaxation.
- Iron – Crucial for making hemoglobin, which carries oxygen through your blood. Purslane contains more iron than kale, calorie for calorie.
- Vitamin A (beta-carotene) – Supports vision, skin health, and immune function.
- Vitamin C – A powerful antioxidant that boosts immunity, supports collagen, and aids iron absorption.
- Vitamin E – Protects cells from oxidative stress and supports skin and immune health.
- Melatonin – Yes, the same sleep-regulating compound your brain makes. Purslane is one of the few plants naturally rich in melatonin, which may help with sleep and circadian rhythm balance.
- Betalain pigments (antioxidants) – These colorful compounds have anti-inflammatory and antioxidant effects, protecting cells from damage.
What You Need to Know About Oxalates
Like spinach and rhubarb, purslane contains oxalates, which are natural compounds found in many plants. Oxalates don’t serve a purpose in the body; instead, they bind readily to minerals, especially calcium. When this binding happens in the gut, the oxalates pass harmlessly out of the body. But if oxalates are absorbed into the bloodstream, they travel to the kidneys, where they may combine with calcium to form crystals, the most common component of kidney stones. The good news is that this risk can be minimized. Eating purslane with calcium-rich foods such as almonds, sesame seeds, or fortified plant milk binds oxalates in the digestive tract, preventing them from being absorbed. Staying well hydrated further reduces stone risk by diluting minerals in the urine, while foods rich in citrate, like citrus fruits or calcium citrate supplements, help prevent crystals from forming by binding calcium in the urine. In short, purslane doesn’t need to be avoided by those with kidney concerns, it simply needs to be eaten wisely as part of a balanced, kidney-healthy diet.
Purslane or Pretender? Spotting the Real Deal
Correct identification is key, especially since spurge, a common garden weed, can look deceptively similar but is not edible.
Purslane (Edible)
- Growth habit: Low-growing, mat-forming groundcover, spreading outward from a central taproot.
- Stems: Smooth, reddish (sometimes green), thick, and succulent (juicy when snapped).
- Leaves: Smooth-edged, paddle-shaped, fleshy, and arranged in clusters at stem joints or ends.
- Flowers: Tiny, five-petaled, bright yellow blossoms that open in full sun.
- Sap: Clear when the stem is broken.
- Texture: Succulent, water-filled stems and leaves.
Spurge (Toxic Look-Alike)
- Growth habit: Also low-growing, but more wiry and sprawling.
- Stems: Thin, not fleshy, and often more delicate.
- Leaves: Flat, paper-like, sometimes with a reddish spot in the center.
- Flowers: Tiny, inconspicuous, greenish flowers.
- Sap: Exudes a milky white latex when broken—this is the key danger sign.
- Texture: Not succulent, breaks easily.
Rule of thumb: Always identify edible plants in at least three ways before eating.
Growing and Harvesting Purslane
Growing purslane couldn’t be easier. It loves full sunlight and thrives in hot, dry conditions. While it will tolerate almost any soil, it prefers well-drained spots. To plant, simply scatter seeds in spring or early summer, press them lightly into the soil, and let nature do the rest—purslane self-seeds readily once established. With minimal water needs, it’s naturally drought-tolerant thanks to its succulent nature. For the best flavor, harvest the young, tender leaves and stems, and keep picking regularly to encourage new growth. As an added bonus, purslane grown in full sunlight tends to have lower oxalate content than shade-grown plants.
Before You Pull
For me, discovering purslane along my walk was a fun reminder that sometimes the most extraordinary gifts of nature are right under our feet. So, the next time you spot a weed spreading low across a sunny patch of ground, remember, that humble “weed” may actually be one of the most valuable plants in your yard.
Tangy Purslane Salad
Ingredients:Instructions:
- Fresh purslane leaves and tender stems (about 2 cups, washed and trimmed)
- 1 small cucumber, diced
- 1 tomato, chopped
- 2 tbsp crumbled feta cheese (calcium boost!)
- Sprinkle of sunflower seeds
- Juice of 1 lemon
- 1 tbsp olive oil
- Pinch of salt and black pepper
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Toss purslane, cucumber, and tomato in a bowl.
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Drizzle with olive oil and lemon juice.
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Sprinkle with feta, salt, and pepper.
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Serve chilled for a refreshing, tangy, and omega-3-rich salad.
Kristi Taylor is a Master Herbalist and Natural Healing Guide.
Purslane is featured in her new book: Nature's Nourishing Herbs - 10 Super Supplements, available on Amazon September 5th, 2025. It is also available in an easy to print PDF format https://www.itsinournature.com/offers/vGJHmTKd/checkout.
Resources:
https://www.sciencedirect.com/science/article/abs/pii/S0889157509000842
