Samphire
Salicornia europaeaClinical Encyclopedia
Samphire, also known as sea asparagus, is a succulent green vegetable that thrives in salty coastal environments. 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
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed lightly steamed or blanched to retain its crisp texture and flavor. Can be added to salads, stir-fries, or served as a side dish.
Smart Selection & Storage
Choose bright green, firm samphire with no signs of wilting or browning. Fresh samphire should have a crisp texture.
Store samphire in a sealed container in the refrigerator, and consume within a week for optimal freshness.
Myths vs Realities
MythSamphire is only found in the ocean.+
MythSamphire is high in sodium and unhealthy.+
MythYou can only eat samphire cooked.+
Healthy Recipes
Samphire and Quinoa Salad
A refreshing salad combining the crunch of samphire with the nuttiness of quinoa, perfect for a light lunch or side dish.
- 1 cup cooked quinoa
- 100g fresh samphire
- 1/2 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 the olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad and toss gently to combine.
Grilled Samphire and Asparagus
A vibrant side dish featuring grilled samphire and asparagus, drizzled with a zesty lemon vinaigrette.
- 200g fresh samphire
- 200g asparagus, trimmed
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Preheat the grill to medium-high heat.
- 2. Toss the samphire and asparagus with olive oil, lemon juice, salt, and pepper.
- 3. Grill for 5-7 minutes until tender and slightly charred, then serve warm.
Samphire and Avocado Toast
A nutritious twist on classic avocado toast, topped with crunchy samphire for added flavor and texture.
- 2 slices whole-grain bread
- 1 ripe avocado
- 50g fresh samphire
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 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 fresh samphire.
Samphire and Chickpea Stir-Fry
A quick and healthy stir-fry featuring samphire and chickpeas, packed with protein and flavor.
- 1 can chickpeas, drained and rinsed
- 150g fresh samphire
- 1 bell pepper, sliced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 clove garlic, minced
- 1. Heat sesame oil in a pan over medium heat and add garlic, cooking until fragrant.
- 2. Add chickpeas, bell pepper, and samphire, stirring for 5-7 minutes.
- 3. Pour in soy sauce and stir to combine, cooking for an additional 2 minutes.
Samphire and Lemon Risotto
A creamy risotto infused with the briny flavor of samphire and brightened with fresh lemon zest.
- 1 cup arborio rice
- 4 cups vegetable broth
- 100g fresh samphire
- 1 onion, finely chopped
- 2 tablespoons olive oil
- 1/2 cup white wine
- Zest of 1 lemon
- Salt and pepper to taste
- 1. In a saucepan, heat the vegetable broth and keep it warm.
- 2. In a separate pan, heat olive oil and sauté onion until translucent, then add arborio rice.
- 3. Stir in white wine and cook until absorbed, then gradually add broth, stirring frequently until creamy. Stir in samphire and lemon zest before serving.
Samphire Soup with Coconut Milk
A creamy and comforting soup featuring samphire and coconut milk, perfect for a healthy starter.
- 200g fresh samphire
- 1 can coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 cups vegetable broth
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a pot, heat olive oil and sauté onion and garlic until soft.
- 2. Add vegetable broth and bring to a boil, then add samphire and cook for 5 minutes.
- 3. Stir in coconut milk, season with salt and pepper, and blend until smooth.
Samphire and Feta Stuffed Peppers
Colorful bell peppers stuffed with a savory mixture of samphire, feta, and herbs, baked to perfection.
- 4 bell peppers, halved and seeded
- 100g fresh samphire, chopped
- 150g feta cheese, crumbled
- 1/2 cup cooked rice
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1. Preheat the oven to 180°C (350°F).
- 2. In a bowl, mix samphire, feta, rice, olive oil, oregano, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes until peppers are tender.
Samphire and Prawn Stir-Fry
A quick and healthy stir-fry featuring succulent prawns and crunchy samphire, perfect for a weeknight dinner.
- 200g prawns, peeled and deveined
- 100g fresh samphire
- 1 tablespoon soy sauce
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 1 teaspoon ginger, minced
- 1. Heat olive oil in a pan over medium heat and add garlic and ginger, cooking until fragrant.
- 2. Add prawns and cook until pink, then stir in samphire and soy sauce.
- 3. Cook for an additional 3-4 minutes until samphire is tender and serve hot.
Samphire and Tomato Pasta
A light and flavorful pasta dish featuring fresh samphire and cherry tomatoes, tossed in a garlic olive oil sauce.
- 200g whole wheat pasta
- 100g fresh samphire
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1. Cook the pasta according to package instructions until al dente.
- 2. In a pan, heat olive oil and sauté garlic until fragrant, then add cherry tomatoes and cook until softened.
- 3. Add samphire and cooked pasta, tossing to combine, and season with salt and pepper before serving.
Samphire and Egg Breakfast Bowl
A nutritious breakfast bowl featuring poached eggs, sautéed samphire, and avocado for a healthy start to the day.
- 2 eggs
- 100g fresh samphire
- 1 avocado, sliced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a pan, heat olive oil and sauté samphire until tender, about 3-4 minutes.
- 2. Poach the eggs in simmering water for about 3 minutes until the whites are set.
- 3. Serve the sautéed samphire topped with poached eggs and sliced avocado, seasoning with salt and pepper.
Frequently Asked Questions (FAQ)
What is samphire?
Samphire is a succulent green vegetable that grows in salty coastal areas and is known for its crunchy texture and salty flavor.
How do you prepare samphire?
Samphire can be eaten raw or cooked; it is often blanched or steamed to enhance its flavor and texture.
Is samphire healthy?
Yes, samphire is low in calories, high in fiber, and packed with vitamins and minerals, making it a nutritious choice.
Can you eat samphire raw?
Yes, samphire can be eaten raw, often added to salads for a crunchy texture.
Where can I buy samphire?
Samphire can be found in specialty grocery stores, farmers' markets, or online, especially during its peak season.
How long does samphire last?
Fresh samphire can last up to a week in the refrigerator if stored in a sealed container.
What dishes can I make with samphire?
Samphire can be used in salads, stir-fries, seafood dishes, or as a side vegetable.
Is samphire sustainable?
Yes, when harvested responsibly, samphire is considered a sustainable food source.