Plantain
Plantago lanceolata (Ribwort), Plantago major (Broadleaf Plantain)
Also known as: Ribwort Plantain, Narrowleaf Plantain (P. lanceolata); Broadleaf Plantain, Rat-tail Plantain (P. major)
'Plantago' comes from the Latin 'planta' (sole of the foot), referring to the flat, ground-hugging rosette that suggests a footprint. 'Lanceolata' means 'lance-shaped'. This plant is sometimes called 'White Man's Footprint' by Native American peoples for its tendency to follow European settlement – a name equally applicable to Australia. Plantago species are low-growing perennial herbs forming rosettes of ribbed leaves from a central crown, found in lawns, tracks, coastal grasslands, and disturbed ground throughout Australia. Both species are widespread introduced weeds. The seeds are used as psyllium-style dietary fibre; the young leaves are edible, and the plant has a long medicinal history as a wound herb and respiratory remedy.
When to Forage
Year-round; best in spring and autumn when leaves are young and tender.
Cautions
The seeds and leaves contain mucilaginous compounds beneficial to digestion; very high fibre seed consumption should be accompanied by adequate water intake to avoid intestinal blockage. Those with an existing bowel obstruction should avoid seed husks in large amounts. Plantain may mildly lower blood pressure – monitor if on antihypertensive medication. Seed pollen is a common allergen in spring.
Nutrition
Leaves are rich in vitamins A, C, and K, and in calcium, iron, and potassium. They contain anti-inflammatory compounds (aucubin, acteoside). Seeds are extremely high in dietary fibre (mucilaginous, psyllium-type) and act as a useful prebiotic. Overall, an excellent medicinal food plant.
How to Identify
- Plantago lanceolata: narrow, lance-shaped ribbed leaves (three to five prominent parallel veins) in a basal rosette, with a single leafless stalk bearing a small, cylindrical, brownish flower spike with white, protruding stamens.
- Plantago major: broad, oval leaves with prominent parallel veins; a longer, more slender flower spike; leaves attach directly to a short stalk.
- Both species lie close to the ground; roots are fibrous.
- The ribbing (parallel veins) on the leaf is a distinctive feature of the genus.
Lookalikes
Similar but with leaves that are more deeply lobed, almost fern-like. Edible and found in similar coastal habitats.
Australia has several native Plantago species, all edible to varying degrees.
How to Forage
Pick young, tender leaves from the centre of the rosette. Older leaves are tough and fibrous – better for tea than salads. Seeds can be collected by stripping the dried flower spikes into a bag. Wash leaves thoroughly before use.
Recipe — Plantain and Chickpea Stew
Ingredients: 3 handfuls young plantain leaves; 1 can chickpeas, drained; 1 can crushed tomatoes; 1 onion, diced; 3 cloves garlic; 1 tsp cumin; 1 tsp smoked paprika; 2 tbsp olive oil; salt and pepper; coconut yoghurt to serve. Method: Blanch the plantain leaves in boiling water for 2 minutes, then drain, refresh, and roughly chop. Sauté the onion and garlic in olive oil until golden, then add the spices and cook for 1 minute. Add the tomatoes and chickpeas and simmer for 15 minutes. Stir in the chopped plantain and cook for a further 5 minutes. Serve in bowls topped with a spoonful of coconut yoghurt and crusty bread.
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