Fresh Cilantro
Coriandrum sativumClinical Encyclopedia
Fresh cilantro, also known as coriander, is a fragrant herb widely used in culinary dishes for its unique flavor and aroma. It is rich in vitamins and minerals, making it a nutritious addition to various meals.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best used fresh in salads, salsas, and as a garnish. Avoid cooking cilantro for extended periods to preserve its flavor and nutrients.
Smart Selection & Storage
Choose fresh cilantro with vibrant green leaves and no signs of wilting or yellowing. The stems should be firm and not slimy.
Store cilantro in the refrigerator, either in a glass of water covered with a plastic bag or wrapped in a damp paper towel in a sealed container.
Myths vs Realities
Healthy Recipes
Cilantro-Lime Quinoa Salad
This refreshing quinoa salad is packed with protein and flavor, featuring fresh cilantro and a zesty lime dressing.
- 1 cup cooked quinoa
- 1/2 cup chopped fresh cilantro
- 1/2 cup diced cucumber
- 1/2 cup halved cherry tomatoes
- 1/4 cup red onion, finely chopped
- 2 tablespoons lime juice
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, cilantro, cucumber, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Cilantro Pesto Zoodles
A healthy twist on traditional pesto, this cilantro pesto is blended with zucchini noodles for a low-carb, flavorful dish.
- 2 medium zucchinis, spiralized
- 1 cup fresh cilantro
- 1/4 cup walnuts
- 1/4 cup grated Parmesan cheese
- 2 cloves garlic
- 1/4 cup olive oil
- Salt to taste
- 1. In a food processor, combine cilantro, walnuts, Parmesan cheese, garlic, and salt. Blend until smooth.
- 2. With the processor running, slowly add olive oil until the pesto reaches the desired consistency.
- 3. Toss the spiralized zucchini with the cilantro pesto and serve immediately.
Cilantro and Avocado Smoothie
This creamy smoothie combines avocado and fresh cilantro for a nutrient-dense drink that’s perfect for breakfast or a snack.
- 1 ripe avocado
- 1 cup spinach
- 1/2 cup fresh cilantro
- 1 banana
- 1 cup almond milk
- 1 tablespoon honey (optional)
- 1. In a blender, combine avocado, spinach, cilantro, banana, almond milk, and honey.
- 2. Blend until smooth and creamy.
- 3. Pour into a glass and enjoy immediately.
Cilantro Chicken Tacos
These healthy chicken tacos are loaded with fresh cilantro and topped with a tangy lime crema for a delicious meal.
- 2 chicken breasts, cooked and shredded
- 1/2 cup fresh cilantro, chopped
- 8 corn tortillas
- 1/2 cup Greek yogurt
- 2 tablespoons lime juice
- Salt and pepper to taste
- 1. In a bowl, mix shredded chicken with chopped cilantro, salt, and pepper.
- 2. In another bowl, whisk together Greek yogurt and lime juice to make the crema.
- 3. Assemble tacos by filling tortillas with chicken mixture and drizzling with lime crema.
Cilantro and Black Bean Soup
This hearty black bean soup is enriched with fresh cilantro and spices, making it a nutritious and satisfying meal.
- 1 can black beans, rinsed and drained
- 1 cup vegetable broth
- 1/2 cup chopped fresh cilantro
- 1 onion, diced
- 2 cloves garlic, minced
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a pot, sauté onion and garlic until translucent.
- 2. Add black beans, vegetable broth, cumin, salt, and pepper. Simmer for 15 minutes.
- 3. Stir in fresh cilantro just before serving.
Cilantro-Lime Grilled Shrimp
These grilled shrimp are marinated in a cilantro-lime mixture, offering a burst of flavor and healthy protein.
- 1 pound shrimp, peeled and deveined
- 1/2 cup fresh cilantro, chopped
- 2 tablespoons lime juice
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1. In a bowl, combine cilantro, lime juice, olive oil, garlic, salt, and pepper.
- 2. Add shrimp to the marinade and let sit for 30 minutes.
- 3. Grill shrimp for 2-3 minutes on each side until cooked through.
Cilantro and Chickpea Salad
This protein-packed salad features chickpeas and fresh cilantro, tossed in a light lemon dressing for a refreshing meal.
- 1 can chickpeas, rinsed and drained
- 1/2 cup fresh cilantro, chopped
- 1/2 cup diced bell pepper
- 1/4 cup red onion, diced
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine chickpeas, cilantro, bell pepper, and red onion.
- 2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
- 3. Pour the dressing over the salad and toss to combine.
Cilantro and Lime Cauliflower Rice
This flavorful cauliflower rice is infused with cilantro and lime, making it a perfect low-carb side dish.
- 1 head cauliflower, grated into rice-sized pieces
- 1/2 cup fresh cilantro, chopped
- 2 tablespoons lime juice
- 1 tablespoon olive oil
- Salt to taste
- 1. In a skillet, heat olive oil over medium heat and add cauliflower rice.
- 2. Sauté for 5-7 minutes until tender, then stir in cilantro, lime juice, and salt.
- 3. Serve warm as a side dish.
Cilantro and Tomato Salsa
This vibrant salsa combines fresh tomatoes and cilantro, perfect for dipping or as a topping for grilled meats.
- 2 cups diced tomatoes
- 1/2 cup fresh cilantro, chopped
- 1/4 cup red onion, diced
- 1 jalapeño, minced
- 2 tablespoons lime juice
- Salt to taste
- 1. In a bowl, combine diced tomatoes, cilantro, red onion, jalapeño, lime juice, and salt.
- 2. Mix well and let sit for 15 minutes to allow flavors to meld.
- 3. Serve with tortilla chips or as a topping.
Cilantro and Feta Stuffed Peppers
These colorful bell peppers are stuffed with a mixture of quinoa, feta, and fresh cilantro for a nutritious and tasty dish.
- 4 bell peppers, halved and seeded
- 1 cup cooked quinoa
- 1/2 cup crumbled feta cheese
- 1/2 cup fresh cilantro, chopped
- 1/2 cup diced tomatoes
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, combine quinoa, feta, cilantro, tomatoes, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and place in a baking dish. Bake for 25-30 minutes until peppers are tender.
Frequently Asked Questions (FAQ)
What are the health benefits of cilantro?
Cilantro is rich in vitamins A, C, and K, and contains antioxidants that may help reduce inflammation and support heart health.
Can cilantro help with digestion?
Yes, cilantro has been shown to have digestive benefits, including reducing bloating and gas.
How can I store fresh cilantro?
Store fresh cilantro in a glass of water in the refrigerator, covering the leaves with a plastic bag to maintain freshness.
Is cilantro safe for everyone to eat?
While generally safe, some individuals may have allergies to cilantro or experience digestive issues.
What is the difference between cilantro and coriander?
Cilantro refers to the fresh leaves of the plant, while coriander refers to the seeds.
How much cilantro should I consume daily?
A few tablespoons of fresh cilantro can be beneficial, but moderation is key to avoid potential digestive discomfort.
Can cilantro be used in smoothies?
Yes, cilantro can add a fresh flavor to smoothies and is often used in green smoothie recipes.
Does cooking cilantro change its nutritional value?
Cooking cilantro can diminish its flavor and some nutrients, so it's best added fresh to dishes.