The soft, succulent leaves of Bembe have more omega-3 fatty acids than in some fish oils. If you are a vegan and pledge to avoid all animal products, here is the answer! Go for this healthy dark-green leafy vegetable and you can forget about fish!
Botanically,
this herbaceous leafy vegetable belongs to the family of
Portulacaceae and scientifically known as Portulaca oleracea. Its
English name is Purslane. There are varieties
which differ in leaf size, thickness, leaf arrangement and pigment
distribution. This hardy plant requires relatively little water and
soil nutrients. It grows well in sunny climates. The plant grows up
to 12-15 cm in height as a low-lying spread.
History
of Bembe in Curacao
Nowadays
no one is interested in consuming this plant and it grows everywhere
and does well in this dry environment.
Here
are some photos I took.
Health
benefits of Bembe (Purslane)
This
wonderful green leafy vegetable is very low in calories (just 16
kcal/100g) and fats; nonetheless it is rich in dietary fiber,
vitamins, and minerals.
Fresh
leaves contain surprisingly more omega-3 fatty acids (a-linolenic
acid) than any other leafy vegetable plant. 100 grams of fresh leaves
provide about 350 mg of alpha-linolenic acid. Research studies show
that consumption of foods rich in omega-3 fatty acids may reduce the
risk of coronary heart disease, stroke, and help prevent the
development of ADHD, autism, and other developmental differences in
children.
It
is an excellent source of Vitamin A, (1320 IU/100 g, provides 44% of
RDA) one of the highest among green leafy vegetables. Vitamin A is a
known powerful natural antioxidant and an essential vitamin for
vision. It is also required to maintain healthy muscles and skin.
Consumption of natural vegetables and fruits rich in vitamin A is
known to help to protect from lung and oral cavity cancers.
Bembe is also a rich source of vitamin C, and some B-complex vitamins like
riboflavin, niacin, pyridoxine and carotenoids, as well as dietary
minerals, such as iron, magnesium, calcium, potassium, and manganese.
Selection
and storage
Wash
fresh leaves and stem in clean cold running water in order to remove
any sand and residues. After removing from water, mop it with soft
cloth to remove any moisture in them before storing in the
refrigerator.
Bembe can be kept in the refrigerator for about 3-4 days, but should be
eaten while the leaves are fresh and not wilted.
Preparation
and serving
The
stems and flower buds are also edible. Trim the tough stems near
roots using a sharp knife. Cook under low temperature for a shorter
period in order to preserve the majority of nutrients. Although
antioxidant properties are significantly decreased by frying and
boiling, its minerals, carotenes and flavonoids may remain intact
with steam cooking.
Here
are some serving tips:
Fresh, raw leaves can be used as salad and as vegetable juice.
Fresh, raw leaves can be used as salad and as vegetable juice.
Fresh,
tender leaves are used in salads. Sautéed and gently stewed stems
and leaves served as a side dish with fish and poultry.
It
has also been used in soup and curry (Goni soppu curry) preparations
and eaten with rice and ragi cake (ragi mudde) in many mouthwatering
Purslane recipes in South Indian region, especially in parts of
erstwhile Mysore province of Karnataka state.
Stir-fried
and mixed with other like-minded greens such as spinach and
vegetables, it makes favorite dishes.
Bembe contains oxalic acid, a naturally-occurring substance found in some
vegetables, which may crystallize as oxalate stones in the urinary
tract in some people. 100 g fresh leaves contain 1.31 g of oxalic
acid, more than in spinach (0.97 g/100 g) and cassava (1.26 g/100 g).
It is therefore people with known oxalate urinary tract stones are
advised to avoid eating such vegetables belonging to Amaranthaceae
and Brassica family. Adequate intake of water is advised to maintain
normal urine output.
