They say about cilantro, among other things, that you either like it or hate it. This radical positioning is due to the intensity of its taste and its peculiar aroma. «Many people have associated its flavor with that of soap. This is because it is very intense and characteristic,” says Raquel Frías, senior technician in autonomous dietetics and chef. Creating controversy and adding flavor are the two properties of cilantro in which there is no doubt. Others, as we will see, still do not have scientific validity.
Origin and uses of cilantro
This aromatic herb from the Apiaceae family is also known as coriandrum sativum, coriander, European coriander, Chinese parsley, dannia or Castilian culantro. Its origin is somewhat uncertain, although it is generally accepted that it comes from northern Africa and southern Europe.
It stands out for its incisive and characteristic aroma. “It is a citrus smell that provides a fresh flavor to any preparation. This smell appears when its leaves, petioles and seeds are chopped or crushed. Although medicinal properties have been attributed to it, this has not yet been supported by science.” For this reason, the objective of this article is to offer its properties to season our dishes.
Nutritional value of cilantro
As with the rest of spices and aromatic herbs, «their contribution of nutrients is not very relevant given the small quantities used, however, they can contribute to enriching dishes with phytochemical substances such as polyphenols, chlorophylls, flavonols, etc., in addition of small amounts of nutrients, which will be added to those provided by the foods that are being seasoned,» summarizes the nutrition teacher.
Furthermore, in 100 grams of cilantro «the fresh leaves are rich in vitamin C, while the dried leaves and seeds are rich in vitamin K. It also has vitamin A, B1, B2, iron, calcium, phosphorus, fiber, magnesium and beta-carotene.» », he adds, although the amount eaten in each dish is much lower.
Traditional uses of cilantro, what does science say?
Among the benefits of cilantro, the expert highlights its use in traditional medicine to relieve digestive conditions. However, there are no human clinical studies to support this. Neither are the cardiovascular protective effects, which have only been evaluated in in vitro and animal studies.
It will also not be possible to enjoy these possible properties «if, along with cilantro, we consume very high-fat preparations, such as fried foods, stews or very fatty roasts.»
What does cilantro add to dishes?
Coriander is an aromatic herb with ‘personality’, capable of transforming the dishes it seasones. “A handful of cilantro lightens the strong flavor of the meats. Something similar happens with legume stews. In the case of fish, especially white ones, it provides a spectacular flavor, with lemon, onion, pepper… Do you remember ceviche? We invite you to try it with your eyes closed and observe how our taste buds and our sense of smell behave with this recipe,» says the expert.
Its freshness makes it an ideal ingredient to add to drinks such as juices, infusions, cocktails, etc.
A small amount is enough to add an aromatic note to a simple vegetable soup. «One of the most exotic combinations is with coconut milk and lemongrass. We find it, for example, in Thai or Vietnamese soups.
Differences between coriander grains and leaves
Coriander can be found ground, grain and fresh. “My recommendation is to use it fresh rather than dry,” adds the expert. The seed is more citrusy and has a spicy flavor due to dehydration. These nuances are also perceived in the leaf, lemony and with a certain similarity in the freshness of ginger, although with a more vibrant and clean smell than the seed and not as spicy as ginger itself,» explains the expert.
Recipes where cilantro cannot be missing
There is a huge variety of dishes in which cilantro provides its aroma and flavor, such as soups, salads, sauces and preparations for white fish. These are some gastronomic proposals with cilantro where Frías sees it as an essential ingredient:
- chutneysgreen sauce and Mexican guacamole (the leaves are used)
- indian curry
- falafel
- In Extremadura it is a fundamental ingredient in the Lenten pickle for cod and Repápalos.
- Canarian mojo, a traditional sauce from the Canary Islands (depending on the ingredients used, it can be red or green, and is ideal to accompany wrinkled potatoes)
- In Venezuela it is considered a basic ingredient of national cuisine. It is widely used in the preparation of soups, stews, meats, fish, salads and sauces, such as the famous guasacaca (sauce prepared from avocado, green paprika or green pepper, garlic, onion and cilantro).
Coriander vs. parsley: comparison in flavor and nutritional quality
Coriander or parsley? The differences at first glance are not excessive, but they are in terms of flavor. «The simplest characteristic to differentiate them is the shape of the leaf. Those of cilantro are more rounded and parsley shows more pointed tips. Size can also help us differentiate them: cilantro is longer (it can measure up to 70 centimeters high), while the parsley plant only grows up to 30 centimeters long. As for color, while parsley tends to be darker and more intense, cilantro has a lighter tone,” describes the chef.
When using them in cooking, «we will notice that cilantro has a slightly stronger flavor and gives off a much more consistent smell. Parsley, on the other hand, provides a more subtle flavor, although its aroma is also strong,» he concludes.
The entry Coriander or parsley? Discover what they contribute to your diet was first published in Nutriiendo.
