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Light vegetable stew providing omega-3, vitamin C, and vitamin K
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Drained purslane stew (180 g) has 140 calories. That works out to 78 calories per 100 g. It contains 13.3 g of carbs, 3.8 g of protein, 8.5 g of fat and 4.1 g of fiber. Its 189 µg of Vitamin K covers 158% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
140
KCAL / 180G
Carbs
13.3g
· 5% DV
Protein
3.8g
· 8% DV
Fat
8.5g
· 11% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 10% · Fat 53%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 1.22 g | 6% |
| Trans fat | 0 g | |
| Sodium | 441 mg | 19% |
| Total carbohydrate | 13.3 g | 5% |
| Fiber | 4.1 g | 15% |
| Protein | 3.8 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 140 kcal |
| 1 tablespoon (small) | 18 g | 14 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (small) | 120 g | 94 kcal |
| 1 serving (large) | 250 g | 195 kcal |
| 1 cup (large) | 260 g | 203 kcal |
| 1 pack (large) | 400 g | 312 kcal |
Calculated from 78 calories per 100 g.
Drained purslane stew is a cooked dish made with purslane, whose leaves and tender stems release plenty of liquid as they soften. Draining the excess liquid gives the dish a less brothy texture; recipes may also include onion, tomato, or olive oil.
To make drained purslane stew, wash and trim the purslane, cook it with aromatics such as onion, and drain excess liquid once tender. Add tomato or other seasonings if desired, and avoid prolonged cooking so the leaves do not turn mushy.
Purslane can feel slightly mucilaginous when cooked, and its released liquid can make the stew seem slimy. Drain it well after cooking and avoid stirring vigorously; the texture is a natural feature of purslane, not a sign that it has spoiled.
Drained purslane stew tastes mildly tangy and green, with tender leaves and a juicy, slightly mucilaginous texture. Onion, tomato, garlic, or lemon can shift the flavor, so the dish may taste brighter or more savory depending on the recipe.
Yes, tender purslane stems are edible and are commonly cooked along with the leaves in drained purslane stew. Remove any tough or woody ends, then wash the stems carefully because soil can collect around the joints.
Yes, drained purslane stew can be served with plain yogurt on the side. This is a common Turkish-style pairing; keeping the yogurt separate preserves the stew’s texture and lets each person add as much as they like.
Yes, drained purslane stew can be eaten cold or at room temperature, especially when prepared with olive oil. Chill it promptly after cooking and serve it as a side dish or a light part of a meal.
Drained purslane stew keeps for about three days in a covered container in the refrigerator. Refrigerate it promptly after it cools, and take out only the portion you plan to serve.
Yes, drained purslane stew can be frozen, although the purslane may become softer and lose some of its texture after thawing. Freeze it in meal-sized portions, thaw it in the refrigerator, and reheat thoroughly.
To keep drained purslane stew from becoming watery, cook it briefly and drain the liquid released by the purslane before serving. A wide pan can help moisture evaporate, but do not cook the leaves so long that they collapse.
Vitamins
Vitamin K
189µg · 158% DV
Vitamin C
22.5mg · 25% DV
Vitamin A
158.4µg · 18% DV
Folate
63µg · 16% DV
Minerals
Copper
0.18mg · 20% DV
Magnesium
83mg · 20% DV
Sodium
441mg · 19% DV
Potassium ⭐
594mg · 17% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 140 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Drained purslane stew is a home-style Turkish dish made by cooking purslane, often with onion, tomato and olive oil, then draining off the excess liquid. Recipes vary, and some cooks add a little rice. Purslane’s slightly tart flavour and tender, succulent leaves give the dish a fresh, soft texture.
In Turkey it is served warm or cool, as a light main or alongside other dishes, often with bread or yogurt. Elsewhere, purslane is also used in salads and vegetable cooking, so the stew is an easy way to try this leafy green cooked. It is a vegetable-forward source of fibre, and purslane contributes omega-3, vitamin C and vitamin K. Keep the oil modest for a lighter serving, or pair it with a crisp salad for extra freshness.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.22g
MONOUNSATURATED
5.54g
POLYUNSATURATED
1.01g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.