Coriander Leaves Overview
Coriander leaves, also known as cilantro, are the fresh green leaves of the coriander plant (Coriandrum sativum). They have a bright, citrusy flavor that can enhance the taste of various dishes. Commonly used in cuisines worldwide, coriander leaves are often added to salads, salsas, curries, and as a garnish for soups and stews.
Health Benefits
- Rich in Nutrients: Coriander leaves are packed with vitamins A, C, and K, as well as folate and potassium.
- Antioxidant Properties: They contain antioxidants that help fight free radicals in the body.
- Digestive Aid: Coriander is known to help improve digestion and reduce bloating.
- Anti-Inflammatory: It has anti-inflammatory properties that can help alleviate conditions such as arthritis.
- Heart Health: Coriander leaves can help lower bad cholesterol levels and promote overall heart health.
Nutritional Value (per 100g)
- Calories: 23 kcal
- Protein: 2.1g
- Carbohydrates: 3.7g
- Dietary Fiber: 2.8g
- Fat: 0.5g
- Vitamin A: 108% of RDI
- Vitamin C: 27% of RDI
- Vitamin K: 310% of RDI
How to Eat
Coriander leaves can be used in various ways:
- Fresh: Add to salads or as a garnish for soups and curries.
- Chutneys: Blend with green chilies, garlic, and spices to make chutneys.
- Infusion: Use to infuse flavor into stocks or broths.
- Toppings: Sprinkle over dishes like tacos, rice, or grilled meats for added freshness.
Indian Recipes
1. Coriander Chutney
Ingredients:
- Coriander leaves: 1 cup, tightly packed
- Green chilies: 2-3, adjust to taste
- Ginger: 1 inch piece
- Lemon juice: 1 tbsp
- Salt: to taste
- Water: as needed
Instructions:
- Combine coriander leaves, green chilies, ginger, lemon juice, and salt in a blender.
- Blend until smooth, adding water gradually to achieve the desired consistency.
- Serve as a dip or accompaniment with snacks.
2. Coriander Rice
Ingredients:
- Cooked rice: 2 cups
- Coriander leaves: 1 cup, chopped
- Onion: 1, finely chopped
- Green chilies: 2, slit
- Cumin seeds: 1 tsp
- Oil: 2 tbsp
- Salt: to taste
- Lemon juice: 1 tbsp
Instructions:
- Heat oil in a pan; add cumin seeds and let them splutter.
- Add chopped onions and green chilies; sauté until onions are translucent.
- Stir in chopped coriander leaves and cooked rice; mix well.
- Season with salt and lemon juice. Serve hot.
3. Coriander Chicken
Ingredients:
- Chicken: 500g, cut into pieces
- Coriander leaves: 1 cup, blended into a paste
- Onion: 1, finely chopped
- Ginger-garlic paste: 1 tbsp
- Turmeric powder: 1/2 tsp
- Red chili powder: 1 tsp
- Oil: 3 tbsp
- Salt: to taste
Instructions:
- Heat oil in a pan; add chopped onions and sauté until golden brown.
- Add ginger-garlic paste; sauté for 2 minutes.
- Add chicken pieces; cook until browned.
- Stir in turmeric, red chili powder, coriander paste, and salt; cook until chicken is fully cooked and tender. Serve hot with rice or roti.
4. Coriander Potato Curry
Ingredients:
- Potatoes: 3, boiled and diced
- Coriander leaves: 1/2 cup, chopped
- Onion: 1, finely chopped
- Tomato: 1, chopped
- Ginger-garlic paste: 1 tbsp
- Turmeric powder: 1/2 tsp
- Cumin seeds: 1 tsp
- Oil: 2 tbsp
- Salt: to taste
Instructions:
- Heat oil in a pan; add cumin seeds and let them splutter.
- Add chopped onions; sauté until golden brown.
- Stir in ginger-garlic paste, turmeric, and chopped tomatoes; cook until tomatoes soften.
- Add boiled potatoes and chopped coriander leaves; mix well and season with salt. Cook for 5 minutes and serve hot.
5. Coriander Daal
Ingredients:
- Split yellow lentils (moong dal): 1 cup
- Coriander leaves: 1 cup, chopped
- Onion: 1, finely chopped
- Tomato: 1, chopped
- Turmeric powder: 1/2 tsp
- Cumin seeds: 1 tsp
- Oil: 2 tbsp
- Salt: to taste
Instructions:
- Cook moong dal with turmeric and salt until soft.
- In another pan, heat oil; add cumin seeds and chopped onions; sauté until golden.
- Add chopped tomatoes and cook until soft.
- Stir in cooked dal and chopped coriander leaves; mix well and serve hot.
Non-Indian Recipes
1. Cilantro Lime Rice
Ingredients:
- Cooked white rice: 2 cups
- Fresh coriander leaves: 1/4 cup, chopped
- Lime juice: 2 tbsp
- Olive oil: 1 tbsp
- Salt: to taste
Instructions:
- In a bowl, combine cooked rice, chopped coriander leaves, lime juice, olive oil, and salt.
- Mix well until all ingredients are evenly combined. Serve as a side dish.
2. Cilantro Pesto
Ingredients:
- Fresh coriander leaves: 2 cups
- Garlic: 2 cloves
- Pine nuts: 1/4 cup
- Olive oil: 1/2 cup
- Parmesan cheese: 1/4 cup, grated
- Salt: to taste
Instructions:
- In a food processor, combine coriander leaves, garlic, and pine nuts; pulse until finely chopped.
- Gradually add olive oil while blending until smooth.
- Stir in parmesan cheese and salt; use as a pasta sauce or spread.
3. Cilantro Dressing
Ingredients:
- Fresh coriander leaves: 1 cup
- Greek yogurt: 1/2 cup
- Lime juice: 2 tbsp
- Honey: 1 tsp
- Salt: to taste
Instructions:
- Blend coriander leaves, Greek yogurt, lime juice, honey, and salt until smooth.
- Use as a dressing for salads or as a dip.
4. Cilantro and Avocado Salsa
Ingredients:
- Fresh coriander leaves: 1/2 cup, chopped
- Avocado: 1, diced
- Tomato: 1, diced
- Onion: 1/4, finely chopped
- Lime juice: 1 tbsp
- Salt: to taste
Instructions:
- In a bowl, combine chopped coriander, avocado, tomato, and onion.
- Drizzle with lime juice and season with salt. Serve with tortilla chips.
5. Cilantro Infused Quinoa
Ingredients:
- Quinoa: 1 cup, rinsed
- Vegetable broth: 2 cups
- Fresh coriander leaves: 1/2 cup, chopped
- Lime juice: 2 tbsp
- Salt: to taste
Instructions:
- In a pot, combine quinoa and vegetable broth; bring to a boil.
- Reduce heat, cover, and simmer until quinoa is cooked (about 15 minutes).
- Fluff with a fork, stir in chopped coriander leaves, lime juice, and salt. Serve warm.
Coriander leaves are a versatile ingredient that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!