Samphire
Salicornia europaeaClinical Encyclopedia
Samphire provides 37 kcal, 1.5g of protein, 7.5g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Samphire, also known as sea asparagus, is a succulent plant that grows in coastal regions and is known for its salty flavor and crunchy texture. It is rich in vitamins and minerals, making it a nutritious addition to various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed lightly steamed or blanched to retain its crunch and flavor. Can be added to salads, seafood dishes, or served as a side.
Smart Selection & Storage
Choose bright green, crisp samphire with no signs of wilting or browning. Freshness is key for the best flavor.
Store samphire in a damp paper towel in the refrigerator to maintain its freshness for up to a week.
Myths vs Realities
Healthy Recipes
Samphire and Quinoa Salad
A refreshing salad featuring samphire, quinoa, and cherry tomatoes, perfect for a light lunch or side dish.
- 1 cup cooked quinoa
- 1 cup fresh samphire, rinsed
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, samphire, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad and toss gently to combine.
Grilled Samphire with Lemon and Garlic
A simple yet flavorful side dish of grilled samphire, enhanced with garlic and lemon zest.
- 200g fresh samphire
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- Zest of 1 lemon
- Salt and pepper to taste
- 1. Preheat the grill to medium-high heat.
- 2. In a bowl, toss the samphire with olive oil, garlic, lemon zest, salt, and pepper.
- 3. Grill the samphire for 5-7 minutes, turning occasionally, until slightly charred and tender.
Samphire and Avocado Toast
A nutritious twist on classic avocado toast, topped with fresh samphire for a salty crunch.
- 2 slices whole grain bread
- 1 ripe avocado
- 1/2 cup fresh samphire, blanched
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Chili flakes (optional)
- 1. Toast the whole grain bread until golden brown.
- 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
- 3. Spread the avocado mixture on the toast and top with blanched samphire and chili flakes if desired.
Samphire and Chickpea Stir-Fry
A quick and healthy stir-fry featuring samphire, chickpeas, and colorful bell peppers.
- 1 cup canned chickpeas, drained
- 1 cup fresh samphire
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1. Heat sesame oil in a large pan over medium heat.
- 2. Add the sliced bell peppers and ginger, sautéing for 3-4 minutes.
- 3. Stir in the chickpeas and samphire, adding soy sauce, and cook for an additional 5 minutes.
Samphire and Feta Stuffed Peppers
Colorful bell peppers stuffed with a savory mixture of samphire, feta cheese, and herbs.
- 4 bell peppers, halved and seeded
- 1 cup fresh samphire, chopped
- 1 cup feta cheese, crumbled
- 1/2 cup cooked rice
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon olive oil
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix samphire, feta, rice, parsley, and olive oil.
- 3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes until peppers are tender.
Samphire and Prawn Risotto
A creamy risotto featuring samphire and prawns, perfect for a comforting yet healthy meal.
- 1 cup Arborio rice
- 4 cups vegetable broth
- 1 cup fresh samphire
- 200g prawns, peeled and deveined
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Parmesan cheese for serving
- 1. In a pot, heat olive oil and sauté onion and garlic until translucent.
- 2. Add Arborio rice and stir for 2 minutes, then gradually add vegetable broth, stirring constantly.
- 3. When rice is nearly cooked, add prawns and samphire, cooking until prawns are pink and rice is creamy.
Samphire and Potato Hash
A hearty breakfast hash with crispy potatoes, samphire, and topped with a poached egg.
- 2 cups diced potatoes
- 1 cup fresh samphire
- 1 onion, diced
- 2 tablespoons olive oil
- 2 eggs
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and add diced potatoes, cooking until golden and crispy.
- 2. Add onion and samphire, cooking for an additional 5 minutes.
- 3. Poach the eggs separately and serve on top of the hash.
Samphire and Tomato Gazpacho
A refreshing cold soup made with tomatoes, samphire, and a hint of spice, perfect for summer.
- 4 ripe tomatoes, chopped
- 1 cup fresh samphire
- 1 cucumber, peeled and chopped
- 1 bell pepper, chopped
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
- 1. In a blender, combine tomatoes, samphire, cucumber, bell pepper, olive oil, vinegar, salt, and pepper.
- 2. Blend until smooth and chill in the refrigerator for at least 1 hour before serving.
Samphire and Lemon Zest Pasta
A light pasta dish featuring samphire, lemon zest, and a sprinkle of Parmesan, ideal for a quick dinner.
- 200g whole wheat pasta
- 1 cup fresh samphire
- 1 lemon, zested and juiced
- 2 tablespoons olive oil
- Parmesan cheese for serving
- Salt and pepper to taste
- 1. Cook the pasta according to package instructions, adding samphire in the last 2 minutes of cooking.
- 2. Drain the pasta and samphire, then toss with olive oil, lemon zest, lemon juice, salt, and pepper.
- 3. Serve with grated Parmesan on top.
Samphire and Beetroot Salad
A vibrant salad combining roasted beetroot, samphire, and goat cheese for a delightful flavor contrast.
- 2 cups roasted beetroot, diced
- 1 cup fresh samphire
- 100g goat cheese, crumbled
- 2 tablespoons balsamic vinegar
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a bowl, combine roasted beetroot, samphire, and goat cheese.
- 2. In a separate bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
- 3. Drizzle the dressing over the salad and toss gently to combine.
Frequently Asked Questions (FAQ)
What is samphire?
Samphire is a succulent plant that grows in coastal areas, known for its salty flavor and crunchy texture.
How do you prepare samphire?
Samphire can be lightly steamed, blanched, or eaten raw in salads. It pairs well with seafood.
Is samphire healthy?
Yes, samphire is low in calories, high in fiber, and rich in vitamins and minerals, making it a nutritious choice.
Can you eat samphire raw?
Yes, samphire can be eaten raw, but it is often cooked to enhance its flavor.
Where can I buy samphire?
Samphire is typically available at seafood markets, specialty grocery stores, and farmers' markets.
How long does samphire last?
Fresh samphire can last up to a week in the refrigerator when stored in a damp paper towel.
What dishes can I make with samphire?
Samphire can be used in salads, seafood dishes, stir-fries, or as a garnish.
Is samphire sustainable?
Yes, when harvested responsibly, samphire is considered a sustainable food source.