5 Delicious Vegan Recipes Using Cilantro
5 Delicious Vegan Recipes Using Cilantro
You can call this herb coriander or cilantro. This herb is used in a variety of cuisines around the world. Coriander is one of the few plants that can be consumed whole.
The fresh leafy herb at the top can be used for a fresh flavour, the roots can be used in various Thai curry pastes, and the seeds can be used whole or ground into a spice for various dishes.
Nutritional Benefits Of Cilantro
Fresh Cilantro leaves have about 6% carbs, 3% protein, and trace amounts of iron, vitamins C, B2, and A. A quarter cup of the herb contains 5% of the necessary daily amount of vitamin A and 2% of the recommended amount of vitamin C.
Health Benefits Of Cilantro
Cilantro, often known as coriander, is a popular herb in cuisine and alternative health. The herb is high in lipids and includes the essential oil linalool, making it a valuable source of lipids. The herb has also been utilized for anti-epileptic, anti-depressant, and anti-inflammatory purposes.
Cooking with cilantro has been shown to inhibit the formation of heterocyclic amines (HCAs) when meat is cooked at high temperatures. High HCA consumption has been connected to increased cancer risk.
1. Anti-Convulsant Properties
Recent research has found that eating cilantro reduces the occurrence of epileptic seizures. According to the research, cilantro is a potent activator of the voltage-gated potassium channel subfamily Q, also known as the KCNQ channel. An epileptic seizure could result in brain damage, sickness, or channel malfunction.
Current anti-epileptic medications aren't usually effective in treating this type of epilepsy. Dodecanal, a component of cilantro, is thought to bind to potassium channels, causing them to open and decreasing the neuron's excitability.
2. Antioxidant Effects
Cilantro is a member of the Umbelliferae plant family, including carrots. Carotenoids like beta-carotene and lutein, abundant in cilantro and other Umbelliferae family members, are antioxidants. Antioxidants protect cells from the harmful effects of free radicals produced during oxidation.
Research shows a link between antioxidant activity and the phenolic content of cilantro extracts. Furthermore, the herb's leaves had higher antioxidant activity than the seeds. Based on this, increased dietary consumption of cilantro could act as a barrier against unwanted oxidation.
3. Improve Mood
Due to the adverse side effects of benzodiazepines, researchers investigated the anxiolytic properties of coriander seed extract.
In one investigation, the extract's ability to alleviate anxiety was comparable to that of prescription medicine. The extract also elicited muscle-relaxing and sedative effects.
4. Management Of Diabetes
Many people believe that using herbs like cilantro might help them manage illnesses like diabetes. A growing body of preclinical evidence backs up these claims.
In a study, researchers discovered that those given cilantro seed diets or water extracts had lower levels of hyperglycemia. However, the herb treatment did not reduce excessive thirst, a common sign of diabetes.
5. Anti-Inflammatory Properties
Studies have shown that cilantro has anti-inflammatory and analgesic properties. Cilantro has been discovered as an anti-inflammatory agent in the Sri Lankan Maharasnadhi Quather's production (MRQ).
The main ingredient in MRQ is cilantro seed, shown in human and animal studies to have anti-inflammatory and analgesic properties.
According to human studies, prescribing MRQ to people with rheumatoid arthritis reduces inflammation and discomfort, improves mobility, and has no adverse effects on gastrointestinal or liver function.
6. Antimicrobial Properties
Animal experiments investigating the herb's health effects have discovered its antimicrobial properties. In one study, chicks were given either a water-based cilantro extract or cilantro seed powder in different concentrations.
Those ingested the aqueous extract and 1.5 percent and 2 percent of the powder had significantly lower Escherichia coli in their ileal (small intestinal) microflora than the control group. Other studies have demonstrated the effectiveness of using coriander-derived essential oil to treat thrush.
7. Cilantro May Help Lower Blood Sugar
Type 2 diabetes is linked to high blood sugar levels. Cilantro seeds, extracts, and oils may all help reduce blood sugar levels.
Because Cilantro is so powerful at decreasing blood sugar, it should be used cautiously by those with low blood sugar or who take diabetes medication.
In animal experiments, cilantro seeds have been shown to lower blood sugar levels by boosting enzyme activity that aids in the removal of sugar from circulation.
A single dose of coriander seed extract (9.1 mg per pound of body weight or 20 mg per kg) reduced blood sugar by 4 mmol/L in 6 hours, similar to the effects of the blood sugar medicine glibenclamide.
A comparable study demonstrated that giving the same dose of coriander seed extract reduced blood sugar and enhanced insulin release compared to the control group.
8. Improve Heart Health
Cilantro reduces heart disease risk factors such as high blood pressure and LDL (harmful) cholesterol levels in animal and test-tube experiments.
Coriander extract appears to work as a diuretic, assisting in removing excess sodium and water from the body. This has the potential to reduce your blood pressure.
Certain studies have shown that coriander may also help decrease cholesterol. One study found that cilantro seeds caused a considerable decrease in LDL (bad) cholesterol and a rise in HDL (good) cholesterol.
Furthermore, many people find that eating spicy herbs and spices like coriander helps them reduce sodium, which may enhance heart health.
9. Promote Digestion And Gut Health
The oil extracted from cilantro seeds may help speed up and improve digestion. Compared to a placebo group, 30 drops of a coriander-containing herbal treatment taken thrice daily significantly reduced stomach pain, bloating, and discomfort in 32 persons with irritable bowel syndrome (IBS).
In traditional Iranian medicine, coriander extract is used to stimulate hunger. One study found that it enhanced hunger compared to the control group, which was given water or nothing.
10. Reduces Anxiety
Because of its natural sedative effects, cilantro can help relax nerves and enhance sleep quality. In a study published in the Indian Journal of Pharmacology, researchers discovered that large doses of cilantro extract had the same anti-anxiety benefits as the commonly prescribed drug valium (diazepam).
Confusion, hallucinations, risk-taking behaviour, agitation, violence, memory issues, and muscle weakness are among the most prevalent valium side effects. This herb extract may help reduce anxiety and promote sleep while avoiding these potentially harmful side effects.
11. Prevents Urinary Tract Infections
Various circumstances, including bacterial growth, sexual activity, genetics, or diabetes, can cause urinary tract infections.
Cilantro's antibacterial properties may help keep the urinary system healthy and free of harmful germs in an alkaline environment. In addition, if you do get a UTI, coriander seeds can help relieve the symptoms.
1.5 tablespoons dried coriander seeds soaked overnight in two cups of water. Strain and drink or blend into a morning smoothie. It's said to help ease the pain and suffering associated with a UTI and speed up recovery.
12. Prevents Neurological Inflammation
Chronic inflammation is linked to neurodegenerative illnesses such as Alzheimer's, Parkinson's, and multiple sclerosis. According to a study published in Molecular Neurobiology, a diet rich in turmeric, pepper, clove, ginger, garlic, cinnamon, and coriander may help prevent inflammation linked to these deadly diseases.
The researchers also discovered that people who consumed a diet rich in these herbs and spices had a lower risk of neurological decline.
13. Soothes Skin Irritation
Cilantro treats internal and external skin irritations, such as hives, sunburns, and poison ivy. Its antihistamines work to calm the immune system's reaction to allergens.
Sunburns, dry skin, poison ivy, and hives caused by an allergic reaction can be soothed by combining fresh cilantro with coconut oil and applying it topically.
Try mixing with water instead of coconut oil and straining to obtain all of the cilantro benefits. Apply it to your skin, then consume the rest of the juice. This two-pronged strategy is especially beneficial when seeking treatment for an allergic reaction.
Vegan Recipes Using Cilantro
1. Vegan Cilantro & Lime And Black Bean Rice Recipe
This vegan cilantro & lime and black bean rice recipe makes a great side dish and comfort food entrée. Serve this delicious rice dish with a side salad, and if you're not feeling well, skip the salad; some days, we just need carbs!
Prep time: 15 minutes | Cook time: 20 minutes | Total time: 35 minutes | Servings: 5
Ingredients
- Oil: 2 tablespoons
- Red onion: 1 medium, finely diced
- Garlic: 2 cloves, minced
- Basmati rice: 1 cup
- Cumin: ½ teaspoons, freshly ground
- Red cayenne pepper: ½ teaspoons
- Turmeric: ½ teaspoon
- Sea salt: 1 teaspoon or to taste
- Black beans: ¾ cup
- Lime: 1
- Cilantro: 3 tablespoons, chopped
Method
- Heat the oil in a skillet, add the onion and cook for 4 to 5 minutes. Cook for another 2 minutes after adding the garlic. After adding it to the mixture, stir the rice for 2 to 3 minutes. Mix in the cumin, red cayenne pepper, turmeric, sea salt, and salt.
- After adding the beans, reduce the heat to low and simmer for 10 minutes. Remove the top, squeeze the lime juice into the pan, and toss the cilantro. Allow the rice to sit undisturbed for 10 minutes. As desired, serve.
2. Vegan Cilantro-Lime Sweet Potato And Black Bean Tacos Recipe
These vegan cilantro-lime sweet potato and black bean tacos with a fresh, subtle vegan twist will satisfy your comfort food cravings!
Prep time: 15 minutes | Cook time: 20 minutes | Total time: 35 minutes | Servings: 6
Ingredients
- Sweet potatoes: 2, quartered lengthwise
- Olive oil: ¼ tablespoon, divided
- Cayenne pepper: ¼ teaspoon, divided
- Sea salt: ½ teaspoon or to taste
- Smoked paprika: ½ teaspoon, divided
- Ground black pepper: ½ teaspoon
- Pumpkin seeds: ½ cup
- Black beans: 2- cans (16 oz), drained and rinsed
- Ground cumin: ½ tablespoon
- Chilli powder: 1 teaspoon
- Lime: ¾, juiced, divided
- Vegan sour cream: 6 oz
- Fresh cilantro: 1 bunch, finely chopped, divided
- Paprika: 1 teaspoon
- White corn tortillas: 12 (6 inches)
- Sea salt and ground black pepper to taste
Method
- Preheat the oven to 425°F (220°C). Sweet potatoes should be cut into 25 to 40 tiny “French fry” sized pieces. Fill a bowl halfway with sweet potato chunks. 2 tablespoons of extra virgin olive oil, ¼ teaspoon cayenne pepper, ½ teaspoon salt, ¼ teaspoon smoked paprika, and ¼ teaspoon black pepper are added to the mixture.
- Transfer to a large baking sheet and mix until the sweet potatoes are evenly covered. In the same bowl, toss in the pumpkin seeds. Season with salt, pepper, and ¼ tablespoon olive oil.
- Spread the pumpkin seeds on a small baking sheet. In the same bowl, toss the pumpkin seeds. Season with sea salt, pepper, and ¼ tablespoon olive oil.
- In a large saucepan over medium heat, heat 1 tablespoon olive oil. Add the black beans, cumin, chilli powder, ½ teaspoon smoked paprika, and a squeeze of lime juice and season to taste with salt and pepper. To combine everything, whisk it together. 5 to 7 minutes, or until well heated, 2 teaspoons cilantro, regular paprika, 1 teaspoon cayenne pepper, and salt to taste. Combine vegan sour cream, remaining lime juice, 2 tablespoons cilantro, regular paprika, 1 teaspoon cayenne pepper, and salt to taste. Whisk until most of the sour cream flavour is gone and the lime-cilantro flavour is dominant but not overbearing.
- To warm tortillas, microwave for 15 to 20 seconds in pairs. On each pair of warmed tortillas, spoon 2 spoonfuls of beans, 4 sweet potato cubes, a teaspoon or two of the sour cream mixture, pumpkin seeds, and cilantro.
3. Creamy & Vegan Cilantro Dressing Recipe
This creamy & vegan cilantro dressing has only five ingredients and is vegan, dairy-free, and gluten-free. It can be used on salads, tacos, and as a dipping sauce.
Prep time: 5 minutes | Cook time: 0 minutes | Total time: 5 minutes | Servings:1
Ingredients
- Cashews: ¼ cup, soaked overnight
- Cilantro: ¼ cup, roughly chopped
- Jalapeño pepper: 1 large
- Unseasoned rice vinegar: 1 tablespoon
- Salt: ½ teaspoon
- Filtered water: ½ cup
- Lime juice
Method
- Rinse all of your vegetables thoroughly. Cut the sides off the Jalapeno pepper with a knife, then coarsely chop it into a 1′′ piece. Remove and discard the seeds from the jalapeño pepper (if you want the dressing to be hot, keep a few in!).
- Combine all ingredients and puree in a high-powered blender for 45-60 seconds until smooth and creamy.
- Serve immediately or store leftovers in an airtight container in the refrigerator for up to 7 days.
4. Vegan Cilantro Pesto Recipe
This Vegan Cilantro Pesto is perfect for cilantro lovers! Instead of basil, cilantro is used in this plant-based pesto sauce, which takes only 5 minutes to prepare.
Prep time: 5 minutes | Cook time: 10 minutes | Total time: 15 minutes | Servings: 3
Ingredients
- Cilantro: 2 cups
- Pine nuts or seeds if nut-free: ⅓ cup
- Garlic cloves: 2 whole
- Extra virgin olive oil: ½ cup
- Nutritional yeast or vegan parmesan cheese: ⅓ cup
- Sea salt: ⅛ teaspoon
- Freshly cracked pepper: ⅛ teaspoon
- Optional: a squeeze of fresh lemon juice
Method
- To eliminate dirt from the cilantro, rinse it under cold water. Once it's been cleaned, dry it with a kitchen towel or a salad spinner. Then, combine the cleaned and dried cilantro in a food processor.
- Pulse in the pine nuts and garlic cloves until finely chopped. Slowly drizzle in the oil while pounding the ingredients. You'll want some bits in your pesto, but all ingredients should be fully coated in oil.
- Finally, gradually add nutritional yeast, salt, and pepper, tasting as you go to ensure the desired flavour.
5. Vegetarian Taco Salad With Cilantro Lime Dressing Recipe
This colourful vegetarian taco salad with cilantro lime dressing has essential ingredients and bold flavours. It is tossed in a handmade cilantro lime dressing with fire-roasted corn, creamy avocado, and fresh salsa.
Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 6
Ingredients For The Salad
- Romaine lettuce: 2
- Ripe avocados pitted: 2
- Red onion: ½
- Pico de gallo/fresh salsa: 1 cup
- Fire-roasted frozen corn: ⅔ cup
- Black beans rinsed and drained: 1 cup
Ingredients For The Cilantro Lime Dressing
- Olive oil: ⅓ cup
- Cilantro chopped: 3 tablespoons
- Maple syrup: 1 tablespoon
- Limes juiced: 2
- Garlic powder: ½ teaspoon
- Cumin: ½ teaspoon
- Black pepper & salt: ¼ teaspoon
Method
- Red onion can be thinly sliced or divided into small bits. Remove the stems from the romaine lettuce and chop the leaves into small pieces. Cut avocados in half and remove the pit, then gently cut into diced pieces in the skin with a knife – scoop out with a spoon. The recipe for pico de gallo can be found in the notes.
- Combine all dressing ingredients in a blender or liquid measuring cup. Season with salt and pepper to taste and blend on HIGH or whisk together until the flavour is right. Toss salad ingredients with salad dressing in a large mixing bowl until well combined.
- It's delicious! Is there a need for more excellent flavour? Add a pinch of salt to taste. Do you want to add some heat to your life? A pinch of red pepper flakes should be added. Serve in a tortilla bowl or on a salad plate. Enjoy!
Conclusion
Cilantro is a popular herb around the globe that resembles flat-leaf parsley at first glance, but at first sniff, it transports you to the Mediterranean, Mexico, Asia, and India. Cilantro gives a fresh flavour boost without adding sea salt or other seasonings.
Would you like to grow cilantro in a small space? If so, you might be interested in reading my blog on the Simple Steps Of Growing Cilantro In A Container.
I trust you enjoyed this article about 5 Delicious Vegan Recipes Using Cilantro. Please stay tuned for more blog posts soon. Take care!
JeannetteZ
>>>Please click here to read my blog on the Best Tips To Growing Herbs In Containers<<<
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