Cilantro
Coriandrum sativumClinical Encyclopedia
Cilantro, also known as coriander, is a culinary herb with a fresh, citrusy flavor. It is rich in vitamins and minerals, making it a nutritious addition to various dishes.
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
Cilantro can be used fresh in salads, salsas, and as a garnish. It can also be blended into sauces or pestos for added flavor.
Smart Selection & Storage
Choose cilantro with vibrant green leaves and no signs of wilting or yellowing.
Store cilantro in the refrigerator, ideally in a glass of water or wrapped in a damp paper towel to maintain freshness.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Has antimicrobial properties and may help reduce anxiety.
May help in lowering blood sugar levels.
"Cilantro is one of the most popular herbs worldwide and is used in various cuisines, including Mexican, Indian, and Middle Eastern."
Myths vs Realities
Healthy Recipes
Cilantro Lime Quinoa Salad
A refreshing quinoa salad bursting with the flavors of cilantro and lime, perfect for a light lunch or side dish.
- 1 cup quinoa
- 2 cups water
- 1 cup chopped fresh cilantro
- 1/2 cup diced red bell pepper
- 1/4 cup lime juice
- 1/4 cup olive oil
- Salt and pepper to taste
- 1. Rinse quinoa under cold water and combine with water in a pot; bring to a boil, then reduce heat and simmer for 15 minutes.
- 2. In a large bowl, mix cooked quinoa, cilantro, red bell pepper, lime juice, and olive oil.
- 3. Season with salt and pepper, toss well, and serve chilled.
Cilantro Pesto Zoodles
A healthy twist on traditional pesto using zoodles (zucchini noodles) and a vibrant cilantro pesto.
- 2 medium zucchinis
- 1 cup fresh cilantro
- 1/4 cup walnuts
- 1/4 cup grated Parmesan cheese
- 1/4 cup olive oil
- 1 clove garlic
- Salt to taste
- 1. Spiralize zucchinis to create zoodles and set aside.
- 2. In a food processor, combine cilantro, walnuts, Parmesan, garlic, and olive oil; blend until smooth.
- 3. Toss zoodles with cilantro pesto and serve immediately.
Spicy Cilantro Chickpea Tacos
These flavorful tacos feature spiced chickpeas and a cilantro lime slaw for a nutritious and satisfying meal.
- 1 can chickpeas, drained
- 1 tablespoon olive oil
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 cup shredded cabbage
- 1/2 cup chopped cilantro
- 1 lime, juiced
- Corn tortillas
- 1. Heat olive oil in a skillet, add chickpeas, cumin, and paprika; cook until chickpeas are slightly crispy.
- 2. In a bowl, mix cabbage, cilantro, and lime juice to make the slaw.
- 3. Serve chickpeas in corn tortillas topped with cilantro slaw.
Cilantro Avocado Smoothie
A creamy and nutritious smoothie that combines the richness of avocado with the fresh taste of cilantro.
- 1 ripe avocado
- 1 cup spinach
- 1/2 cup fresh cilantro
- 1 banana
- 1 cup almond milk
- 1 tablespoon honey
- 1. In a blender, combine avocado, spinach, cilantro, banana, almond milk, and honey.
- 2. Blend until smooth and creamy.
- 3. Serve immediately for a refreshing breakfast or snack.
Cilantro and Lime Grilled Chicken
Juicy grilled chicken marinated in a cilantro-lime mixture, perfect for a healthy dinner option.
- 4 chicken breasts
- 1/2 cup fresh cilantro
- 1/4 cup lime juice
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. In a bowl, mix cilantro, lime juice, olive oil, garlic powder, salt, and pepper to create the marinade.
- 2. Marinate chicken breasts for at least 30 minutes.
- 3. Grill chicken on medium heat for 6-7 minutes per side or until cooked through.
Cilantro Coconut Rice
A fragrant and flavorful rice dish made with coconut milk and fresh cilantro, ideal as a side for any meal.
- 1 cup jasmine rice
- 1 cup coconut milk
- 1 cup water
- 1/2 cup chopped cilantro
- Salt to taste
- 1. Rinse rice under cold water and combine with coconut milk, water, and salt in a pot.
- 2. Bring to a boil, then reduce heat and simmer covered for 15 minutes.
- 3. Fluff rice with a fork and stir in chopped cilantro before serving.
Cilantro Lime Shrimp Skewers
Grilled shrimp marinated in a zesty cilantro-lime sauce, perfect for a quick and healthy meal.
- 1 pound shrimp, peeled and deveined
- 1/4 cup fresh cilantro
- 1/4 cup lime juice
- 2 tablespoons olive oil
- 1 teaspoon chili powder
- Salt to taste
- 1. In a bowl, combine cilantro, lime juice, olive oil, chili powder, and salt; add shrimp and marinate for 20 minutes.
- 2. Thread shrimp onto skewers and grill for 2-3 minutes on each side until cooked through.
- 3. Serve with lime wedges.
Cilantro Hummus
A vibrant twist on classic hummus, this cilantro hummus is packed with flavor and perfect for dipping.
- 1 can chickpeas, drained
- 1/4 cup tahini
- 1/4 cup fresh cilantro
- 2 tablespoons olive oil
- 1 clove garlic
- Juice of 1 lemon
- Salt to taste
- 1. In a food processor, combine chickpeas, tahini, cilantro, olive oil, garlic, lemon juice, and salt.
- 2. Blend until smooth, adding water if needed to reach desired consistency.
- 3. Serve with vegetable sticks or pita chips.
Cilantro Infused Vegetable Stir-Fry
A colorful vegetable stir-fry infused with fresh cilantro, making it a vibrant and nutritious dish.
- 2 cups mixed vegetables (bell peppers, broccoli, carrots)
- 1 tablespoon olive oil
- 1/2 cup chopped cilantro
- 2 tablespoons soy sauce
- 1 teaspoon ginger, grated
- 1 clove garlic, minced
- 1. Heat olive oil in a large skillet over medium heat; add garlic and ginger, sauté for 1 minute.
- 2. Add mixed vegetables and stir-fry for 5-7 minutes until tender.
- 3. Stir in soy sauce and cilantro; cook for another minute before serving.
Cilantro and Black Bean Salad
A hearty salad combining black beans, corn, and cilantro for a protein-packed meal that’s both healthy and delicious.
- 1 can black beans, drained
- 1 cup corn (fresh or frozen)
- 1 cup diced tomatoes
- 1/2 cup chopped cilantro
- 1/4 cup lime juice
- Salt and pepper to taste
- 1. In a large bowl, combine black beans, corn, tomatoes, cilantro, lime juice, salt, and pepper.
- 2. Toss well to combine and let sit for 10 minutes to allow flavors to meld.
- 3. Serve chilled or at room temperature.
Frequently Asked Questions (FAQ)
What is cilantro used for?
Cilantro is commonly used in cooking for its fresh flavor and is often added to salads, salsas, and sauces.
Is cilantro healthy?
Yes, cilantro is rich in vitamins A, C, and K, and contains antioxidants that may promote health.
Can cilantro help with digestion?
Cilantro may aid digestion due to its carminative properties, helping to relieve gas and bloating.
How do you store fresh cilantro?
Store fresh cilantro in the refrigerator wrapped in a damp paper towel or in a glass of water covered with a plastic bag.
Can you eat cilantro stems?
Yes, cilantro stems are edible and flavorful, often used in cooking for added taste.
Is cilantro the same as parsley?
No, cilantro and parsley are different herbs, though they are often confused due to their similar appearance.
What are the side effects of cilantro?
Some people may experience allergic reactions or digestive discomfort when consuming cilantro.
How can I incorporate cilantro into my diet?
You can add cilantro to salads, tacos, soups, and smoothies for a fresh flavor boost.