5 Delicious Vegan Recipes Using Cilantro
You can call it coriander or cilantro; this herb is used in a variety of cuisines around the world. One of the few plants that can be consumed whole coriander is of them. The fresh leafy herb at the top can be used for a fresh flavour, the roots can be used in a variety of Thai curry pastes, and the seeds can be used whole or ground into a spice that can be used in a variety of dishes.
Nutritional Benefits Of Cilantro
Fresh Cilantro leaves have about 6% carbs, 3% protein, and trace amounts of iron, vitamin C, vitamin B2, and vitamin 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), formed 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. Cilantro is a potent activator of the voltage-gated potassium channel subfamily Q, also known as the KCNQ channel, according to research. An epileptic seizure could result in brain damage, sickness, or malfunction as a result of the channel's 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 excitability of the neuron.
2. Antioxidant Effects
Cilantro is a member of the Umbelliferae plant family, including carrots. Carotenoids like beta-carotene and lutein, which are abundant in cilantro and other Umbelliferae family members, are antioxidants. Antioxidants protect cells from the harmful effects of free radicals produced during oxidation.
According to research, there is 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 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 result in a reduction in excessive thirst, which is a common sign of diabetes.
5. Anti-Inflammatory Properties
Cilantro has anti-inflammatory and analgesic properties, according to studies. 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, which has been shown in human and animal studies to have anti-inflammatory and analgesic properties.
Prescription of MRQ to people with rheumatoid arthritis reduces inflammation and discomfort, improves mobility, and has no negative effects on gastrointestinal or liver function, according to human studies.
6. Antimicrobial Properties
Antimicrobial properties of cilantro have been discovered in animal experiments looking at the herb's health effects. Chicks were given either a water-based cilantro extract or cilantro seed powder in different concentrations in one research.
Those who 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 compared to the control group. The use of coriander-derived essential oil to treat thrush has been demonstrated effective in other studies.
7. It May Help Lower Blood Sugar
Type 2 diabetes is linked to high blood sugar levels. Cilantro seeds, extract, and oils may all aid in the reduction of blood sugar levels. Because Cilantro is so powerful at decreasing blood sugar, it should be used with caution by those who have low blood sugar or take diabetes medication.
Cilantro seeds have been shown in animal experiments 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.
Coriander may also help decrease cholesterol, according to certain studies. According to one study, 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. When compared to the control group given water or nothing, one study found that it enhanced hunger.
10. Reduces Anxiety
Because of its natural sedative effects, this plant can aid to 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 be able to aid in keeping 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 your recovery.
12. Prevents Neurological Inflammation
Chronic inflammation is linked to neurodegenerative illnesses such as Alzheimer's, Parkinson's, and multiple sclerosis. A diet rich in turmeric, pepper, clove, ginger, garlic, cinnamon, and coriander, according to a study published in Molecular Neurobiology, 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 skin irritations such as hives, sunburns, and poison ivy, both internally and externally. 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. Cilantro, Lime And Black Bean Rice
This recipe makes a great side dish and a great comfort food entrée; serve 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
- Oil: 2 tablespoons
- Red onion, finely diced: 1 medium
- Garlic: 2 cloves, minced
- Basmati rice: 1 cup
- Freshly ground cumin: ½ teaspoons
- Red cayenne pepper: ½ teaspoons
- Turmeric: ½ teaspoons
- Salt: 1 teaspoon or to taste
- Black beans: ¾ cup
- Lime: 1
- Chopped cilantro: 3 tablespoons
- 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 in the rice for 2 to 3 minutes. Mix in the cumin, red cayenne pepper, turmeric, salt, and salt.
- Reduce the heat to low and simmer for another 10 minutes after adding the beans. Remove the top, squeeze the lime juice into the pan, and toss the cilantro. Allow 10 minutes for the rice to sit undisturbed. As desired, serve.
2. Vegan Cilantro-Lime, Sweet Potato And Black Bean Tacos
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
- Sweet potatoes, quartered lengthwise: 2
- Olive oil, divided: ¼ tablespoons
- Cayenne pepper, divided: ¼ teaspoons
- Salt: ½ teaspoon
- Smoked paprika, a divided: ½ teaspoon
- Ground black pepper: ½ teaspoon
- Pumpkin seeds: ½ cup
- Black beans drained and rinsed: 2- cans (16 ounces)
- Ground cumin: ½ tablespoon
- Chilli powder: 1 teaspoon
- Lime, juiced, divided: ¾
- Vegan sour cream: 6 ounces
- Fresh cilantro, finely chopped, a divided: 1 bunch
- Paprika: 1 teaspoon
- White corn tortillas: 12 (6 inches)
- Salt and ground black pepper to taste
- 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 is added to the mixture.
- Transfer to a large baking sheet and mix until sweet potatoes are evenly covered. In the same bowl, toss in the pumpkin seeds. Season with salt and pepper and ¼ tablespoon olive oil.
- On a small baking sheet, spread out the pumpkin seeds. In the same bowl, toss in the pumpkin seeds. Season with salt and pepper and ¼ tablespoon olive oil. On a small baking sheet, spread out the pumpkin seeds.
- 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.
- Microwave for 15 to 20 seconds in pairs to warm tortillas. 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 Cilantro Dressing
Use this Creamy Cilantro Dressing on salads, tacos, and as a dipping sauce, among other things. It's vegan, dairy-free, and only has five ingredients.
Prep time: 5 minutes | Cook time: 0 minutes | Total time: 5 minutes | Servings:1
- Cashews soaked overnight: ¼ cup
- Cilantro, roughly chopped: ¼ cup
- Jalapeño pepper: 1 large
- Unseasoned rice vinegar: 1 tablespoon
- Salt: ½ teaspoon
- Filtered water: ½ cup
- Lime juice
- Rinse all of your vegetables thoroughly. Cut the sides off the Jalapeno pepper with a knife, then coarsely chop into 1′′ piece. Remove and remove the seeds from the jalapeno pepper (if you want the dressing to be hot, keep a few in!)
- In a high-powered blender, combine all ingredients and puree 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
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
- Cilantro: 2 cups
- Pine nuts or seeds if the nut-free: ⅓ cup
- Garlic cloves: 2 whole
- Extra virgin olive oil: ½ cup
- Nutritional yeast, or vegan parmesan cheese: ⅓ cup
- Salt: ⅛ teaspoon
- Freshly cracked pepper: ⅛ teaspoon
- Optional: a squeeze of fresh lemon juice
- To eliminate any dirt from the cilantro, rinse it under cold water. Dry it with a kitchen towel or a salad spinner once it's been cleaned. Then, in a food processor, combine the cleaned and dried cilantro.
- 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 you have the flavour you want.
5. Vegetarian Taco Salad With Cilantro Lime Dressing
This colourful vegetarian taco salad is made with essential ingredients and bold flavours. 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
- 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 just 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!
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 Simple Steps Of Growing Cilantro In A Container.
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