A little known summer leafy green- Kulfa Saag ( Purslane)

The onset of summer in North India reflects strongly in the vegetable basket of most households. The winter greens like Methi ( Fenugreek), Sarson ( Mustard greens) and Sua (Dill) make a swift getaway from vegetable baskets giving way to summer vegetables like Kaddu/ Sitaphal ( Pumpkin), Lauki (Bottle Gourd), Guar phali ( Cluster beans) etc. 

One glaring difference between the winter and vegetable baskets is the absence of commonly relished leafy greens as stated above but the summer vegetable basket in states like UP, Rajasthan and MP soon gets lush with a relatively lesser known succulent green - Kulfa ( Purslane). It is also known as Luni Bhaji with its botanical name being Portulaca oleracea. 

My memories of summers spent at my grandparent's include the lavish meal spreads which often included this leaf green. 

In this article, I am going to let my readers know a little about this lesser known green. 

Kulfa/ Purslane- A summer succulent green. 

Kulfa is a soft succulent with a watery and shiny underside. It has a sour tart taste and is a leafy green that can be stored well in the refrigerator if cleaned and cut dry before being stored. 

A. Why must you include it in your diet ?

1. A green with omega-3 fatty acids- 

Kulfa is one of those rare vegetables that is rich in omega-3 fatty acids ! Rather, it has the highest level of omega-3 fatty acids of all land growing plants ! Being rich in omega-3, Kulfa is a green that aids in good heart health. 

2. A rich source of Vitamins A and C- 

Vitamin A is a crucial component for the synthesis of vision pigments in the human eye. It also plays a significant role in cell division and its regulation. 

Vitamin C is a vital requirement for collagen synthesis, prevention of skin pigmentation and to keep our blood vessels healthy and flexible. 

3. A powerhouse packed with antioxidants - 

Kulfa or Purslane is a bountiful source of beta- carotenes. Beta carotenes are powerful anti- oxidants that prevent the synthesis of harmful free radicals as a byproduct of cell metabolism. 

Free radicals are proven to be a contributing factor for hastening the ageing process and carcinogenesis ( giving rise to cancer cells). 

Thus Kulfa is very beneficial for those looking to stem the pace of ageing and those diagnosed with early stages of cancer. 

4. A rich source of Calcium and Magnesium- 

Calcium and Magnesium play a vital role in bone health and nerve function. Diets rich in these minerals help prevent Osteoporosis ( Bone degeneration) and are good for people prone to anxiety and restlessness. Magnesium plays a key role in our sleep process and is thus good for those suffering from insomnia. 

5. A good source of folates- 

Kulfa is a good source of folates in our diet. Folates play a significant role in foetal development and respiratory health. 

6. A source of oxalates- 

Kulfa is rich in Oxalic acid which is a key factor in its piquant tart taste. People prone to oxalate kidney stones are advised to reduce intake of oxalate rich vegetables. 

Thus people prone to kidney stones must have a reduced intake of this green 

B. Kulfa has a piquant sour and salty taste- 

The kulfa plant has a high salt content making it good for low blood pressure patients but at the same time must either be avoided or had in minimal quantities by high blood pressure patients. 

C. Kulfa has a cooling nature- 

Nature gives us what is good for us in every season and Kulfa is a good example. Kulfa has a cooling effect on the digestive system as it has a sheetal ( cooling) vritti ( trait). 

D. Ways to include Kulfa/ Purslane in a summer diet- 

1. Kulfe ka Saag- 

Clean, wash and chop the entire plant finely ( except the roots if present) and just saute it with a generous helping of finely cut garlic in an open wok. Add very little salt as Kulfa is salt-rich. Serve hot with phulkas/ paranthas. 

2. As a garnish for savoury pancakes ( Cheelas)- 

Sprinkle finely chopped kulfa on a besan ( gram flour), atta (wheat flour) cheela as a garnish while roasting the cheela on a heavy pan. 

Bits of finely chopped Kulfa go well with thick soups like those made with pumpkin, potato or carrots. 

Purslane can be added to grilled vegetables as a final garnish or to the batter for French toast and Bread pakoras. 

E. A boon for weight loss freaks- 

Purslane has just 20 calories per 100 gm making it an ideal food item for those watching their weight. 

Having Kulfa or Purslane in your kitchen garden not only boosts your health but also gives beautiful colorful flowers in myriad colours. It is therefore also perfect for well-lighted kitchen window sills. 

If all these benefits of Kulfa saag in the diet and in your garden do not make you fall in love with it , then I seriously can't guess what will ? ..

- ©️Juhi Prakash Singh

Insta id; @juhi.prakashsingh

www.oneverythingunderthesun.com