Koriandri, coriander, cilantro. This unassuming herb has sparked almost as many debates as there are names. Some people enjoy its fresh touch, adding its leaves to curry or topping tacos. Others, due to a genetic trait, find it tastes like soap. Beyond the debate are a wealth of history and nutritional value that suggest there is more to this plant than what the skeptics might believe.
Coriandrum sativum is from the Apiceae family of plants that includes carrots and parsley. It provides a two-for-one deal, with the fresh leaves as cilantro and the dried seeds as coriander. It has been an important global ingredient and staple part of recipes dating from Egyptian tombs to modern-day wellness smoothies.
In this guide, we will focus on the many benefits of coriander to your health, how to get the maximum flavor from it while cooking, as well as how to grow it on your windowsill.
Nutritional Profile and Origins
The story of koriandri is much older and more fascinating than most supermarket herbs. It is a plant native to the Mediterranean and south-western Asia, and its history dates back to 5000 B.C. Hippocrates is known to have used the plant medicinally, and the Romans used it to preserve meat. The plant is and has been a supermarket staple for the longest time, and for good reason.
The plant is of course, low in calories, so how does it “pack a punch”? It contains an immense variety of vitamins. A quarter of a cup of the fresh plant contains:
- Vitamin A: Vital for the health of the eyes and also strengthens the immune system.
- Vitamin K: Vital for the formation of blood clots. Also strengthens bone health.
- Vitamin C: An anti-oxidant vital for skin health and immunity.
- Manganese: Vital for heart and metabolic health, and Potassium also vital for heart and metabolic health.
The leaves also have a little bit of magnesium, calcium, and iron along with dietary fiber.
The Health Benefits of Koriandri
While it may just seem to some like a silly and zesty vegetable for smoothies, koriandri does a lot more than just add some more health to it.
Natural Digestive Assit
Reaching for a digestive aid after a large meal is common, but it is important to check the ingredients of the tea you are considering. Coriander seeds provide a medcinal use for stomach discomfort, gas, and bloating. The seed oil, especially linalool, is thought to help with digestion and ease stomach discomfort. Coriander extract has been shown in studies to provide similar effects as antispasmodic medications regarding digestive tract muscle relaxation.
Antioxidant Benefits
Oxidative stress occurs as a result of free radicals in the body. Free radicals are harmful to cells and are countered with the aid of antioxidants. Koriandri has a large amount of antioxidants. The leaves include terpinene, quercetin, and tocopherols, which demonstrated immune boosting and neuroprotective effects in studies done on animals. The antioxidants found in Koriandri help in the reduction of cellualr damage as well as the chronic illnesses associated with the damage.
Possibility of Reduced Inflammation
Chronic inflammation has many adverse effects on overall health and is associated with heart disease and arthritis. Coriandrum sativum has been shown to help with inflammation in the early stages of studies, and the seeds may help with other inflammatory disorders as they inhibit the production of some of the hormone-like proteins (cytokines) responsible for inflammation. More studies are needed to fully understand the impact of Coriandrum sativum.
Culinary Uses: Leaves vs. Seeds
One of the main sources of confusion surrounding coriander is the difference in the flavor profiles of the fresh herb versus the flavor of the dried herb. Mastering coriander’s flavor requires it.
Cooking with Fresh Leaves (Cilantro)
Delicate leaves lose flavor with heat.
- Flavor Profile: Bright, citrusy, grassy, pungent.
- Best Uses: Cilantro should be used raw as a garnish. It is best in pico de gallo, Vietnamese pho, Indian chutneys, and some Thai salads.
- Pro Tip: Add the leaves at the very end of cooking—to keep the flavor and color. The stems have more flavor than the leaves, so chop the stems and add them to curry pastes or soup bases.
Cooking with Seeds (Coriander)
Coriander seeds have a warm and nutty flavor and contrast to the fresh and bright leaves of the coriander.
- Flavor Profile: Earthy, lemony, and floral.
- Best Uses: The seeds of the coriander are used to create many spice blends and work well with roasted veggies and in meat rubs and wrinkles.
- Pro Tip: Before grinding them, toast the whole seeds in a pan to release their oils and add extra complexity to the flavor.
Growing and Harvesting Koriandri at Home
Home growing your own herbs can be very rewarding, but Koriandri has a reputation of being a little more tricky. It tends to “bolt” (shoot up a flower stalk and go to seed) when the weather warms up and can happen all of a sudden. here is how to keep it happy:
- Timing is Everything: Koriandri is a cool-weather crop. So, try to plant it in early spring or the fall. If the temperatures are hot where you live, then you should try to plant in the winter growing months.
- Sow from Seed: This crop develops a long taproot and does not like to be transplanted. It is the best to sow seeds directly into the soil or to a deep pot instead of buying nursery seedlings.
- Sun and Soil: Koriandri prefers full sun but a little bit of afternoon shade will be a welcome relief for him (because he will be so hot just a little bit – don’t worry too much). Also, make sure the soil is well-draining.
- Harvesting: Managing to harvest the leaves once the Koriandri is about 6 inches tall is a little tricky but can be very rewarding. Start with snipping the leaves on the outsides and give leave a good snip to the center so it can keep on growing!
- Managing Flowering: If your plant begins to bolt or flower, no need to worry! Just let it flowers! The resulting flowers will attract beneficial insects, and will later develop into green coriander seeds, which can be harvested (referred to as “green coriander”). These can be eaten as is and are very flavorful, or allowed to dry and be saved as a spice for future use.
What to Know
While koriandri is very safe and can be eaten by almost everyone, there are a few precautions to consider.
Allergic Reactions
Some people can be allergic to coriander, especially people who are allergic to other members of the Apiaceous family (fennel, celery, dill, and/or anise). Most people will experience milder symptoms such as skin rashes, while others can have more serious reactions, like trouble breathing.
“Soap” Taste
If koriandri tastes like dish soap to you, you aren’t being picky— it’s genetic. Variations in the OR6A2 olfactory receptor gene make some individuals very responsive to the soap-like compounds. If that sounds like you, try to use the dried seeds instead (which do not have the soap-like compounds).
Potential Drug Interactions
Considering that koriandri has large quantities of Vitamin K, the substance has the potential to impact the functionality of anticoagulants, e.g., Warfarin, that an individual may be taking, especially if large quantities of koriandri are ingested (e.g., juicing large quantities of koriandri). Thus, for individuals taking anticoagulants, consistency in Vitamin K intake is crucial; hence, severe diet changes should be discussed with your physician.
The Culinary Potential of Koriandri
From the ancient Mediterranean kitchens to contemporary taco trucks, koriandri is a culinary timeless classic. It embodies a duality of warm, earthy tones, while the leaves give off a fresh, zesty brightness.
Perhaps, you want to enhance your digestion, improve your antioxidant levels, or you want to make the best curry powder; koriandri is the best option. So, the next time, you see koriandri in a store, you can buy it (and, of course, you can eat it in large quantities, if you want to). Without a doubt, koriandri has a place in your culinary delights.
