What is Cilantro?
Cilantro is an herb that comes from the leaves and stems of the coriander plant. You've probably seen it as a garnish on tacos, burritos, pho, pad Thai, guacamole, and many other foods. Cilantro adds a fresh, bright flavour to savoury dishes in Indian, Mexican, Thai, Vietnamese, and other cuisines around the world. When used as a garnish, cilantro adds a light, fresh flavour to food, kind of like lemon zest or black pepper.
That's why cilantro is sometimes called Chinese parsley too. It's used in Chinese and other Asian cooking the same way parsley is used in European cooking—as a fresh, herbaceous garnish. Cilantro is a popular herb used to add bright flavour as a garnish in many cuisines globally.
What is Coriander?
Coriander is the seed that cilantro grows from. But it tastes nothing like the cilantro plant! These little seeds look a lot like white pepper. They're small and beige. You can buy them whole or grind them into powder. People call them coriander seeds to tell them apart from cilantro leaves. Coriander seeds taste earthy and a little bitter. Their flavour has hints of cumin, fennel, and black pepper. Indian cooking uses coriander seeds a lot. They get put in garam masala spice mixes. Or the whole seeds can go in broth to give a subtle peppery or anise taste.
Image credit: Freepik
How are they different?
Nutritional Value
Cilantro and coriander come from the same plant, Coriandrum sativum. But they're totally different in what they offer nutritionally.
Cilantro leaves are packed with vitamins like A, C, and K. But they don't have much in the way of minerals. Cilantro is mostly water—around 92%.
Coriander tells a different story. As per the National Library of Medicine, they are high in manganese, magnesium, calcium, copper, phosphorous, and selenium. Coriander seeds also have way more fibre than cilantro—like 16 times more!
Taste And Smell Different
Cilantro has a very strong, citrusy taste that some people love! They think it has a fresh, herby flavour that really livens up their food.
Coriander comes from the seeds of the same plant that gives us cilantro. It has a totally different taste, though! Coriander has a warm, nutty, spicy flavour with just a little bit of citrus. It goes well with other spices like cinnamon and cumin, which also have that cosy, warming taste.
Image credit: Freepik
Uses In Cooking
Cilantro leaves have a fresh flavour. They're often used as a garnish in foods from around the world. Cilantro is usually added at the end of cooking. Too much heat makes it lose its tasty flavour.
Here are some yummy dishes with cilantro: Salsa dip, guacamole, chutney, acorda bread, and soups
Coriander seeds taste warm and spicy. They're great for dishes that need a little kick! Coriander is used while the food cooks, so the flavour blends in.
Here are some dishes that use coriander: Curries, rice dishes, meat rubs, pickled veggies, Borodinsky bread, Dhana dal
Image credit: Freepik
Storage
Cilantro - Keeping cilantro fresh can be hard! The leaves get limp and gooey fast. But you can make a bunch that lasts a whole week in the fridge. Here's how: Put the cilantro stems in a glass of water. Make sure to throw away any yucky leaves first! Cover it up with a plastic bag. Now stick it in the fridge. Change the water every 2 or 3 days. This keeps the cilantro crisp and perky for as long as possible!
Coriander - Storing whole coriander seeds is easy-peasy. Put them in an airtight jar and stick it somewhere dark and cool. They'll keep their flavour for 1–3 years that way. But once you grind them up, the flavour fades faster. That's why some people buy whole seeds and grind them as needed.
Image credit: Freepik
Health benefits
Coriander
Lowers blood sugar levels - coriander can help regulate blood sugar and keep diabetes at bay.
Boosts immunity - coriander's potent antioxidants and anti-inflammatory compounds, such as terpinene and quercetin, may fight cancer, boost immunity, protect your brain, and more.
Improves heart health - As per the National Library of Medicine, coriander may lower heart disease risk factors like high blood pressure and cholesterol by helping the body flush out excess sodium and water to regulate blood pressure and reduce cholesterol levels.
Promotes digestion and gut health - this aromatic spice gently stimulates your appetite, calms your stomach, and gets your digestion humming along happily again.
Improves Kidney Functioning - It works wonders on urinary tract infections by enhancing your kidneys' filtering system and flushing toxins and germs out of your body with a torrent of freshly-made urine.
Cilantro
A Good Source of Nutrients - Bursting with earthy flavour and aroma, just a quarter cup of fresh cilantro leaves packs enough vitamin K to keep your bones strong. As per the National Library of Medicine, it also offers 5% and 2% of the daily recommended vitamin A and C values, respectively.
Beneficial for Weight Management - Add just a sprinkle of cilantro to your dishes for a flavourful, near-zero-calorie way to help manage your weight.
Contains Antioxidants - This flavourful herb contains powerful antioxidants that can prevent or delay cell damage, all wrapped up in a single leafy green package.
Antimicrobial Properties - With its potent antimicrobial powers, the humble cilantro plant wages a mighty war against invading bacteria and viruses.
Help With Inflammation - Cilantro's polyphenols are antioxidant superstars that can defuse damaging inflammation and even turn back your cells' biological clocks, helping ward off chronic disease and the ravages of time.