5 Delicious Vegan Recipes Using Cilantro

Vegan recipes using cilantro bring fresh, vibrant flavour to a wide variety of dishes. This versatile herb, also known as coriander, is used in cuisines around the world and adds a bright, refreshing touch to plant-based meals.

One unique thing about cilantro is that the entire plant can be used. The fresh leaves add a light, herbal flavour, the roots are often used in Thai curry pastes, and the seeds — known as coriander — can be used whole or ground into a warm, aromatic spice.

Whether you’re adding it to salads, curries, or sauces, cilantro is a simple way to enhance both flavour and freshness in your cooking. In this guide, you’ll discover a selection of vegan recipes that make the most of this versatile ingredient.

Nutritional Benefits Of Cilantro

Fresh cilantro is a light, refreshing herb that also provides a range of beneficial nutrients. Even in small amounts, it can contribute to a balanced and nourishing diet.

• Low in calories: Cilantro is naturally low in calories, making it an easy addition to meals without adding extra energy intake.
• Carbohydrates: Contains around 6% carbohydrates, providing a small amount of natural energy.
• Protein: Offers about 3% protein, contributing modestly to daily nutritional needs.
• Rich in vitamins: A quarter cup of fresh cilantro provides approximately 5% of the daily recommended intake of vitamin A and about 2% of vitamin C.
• Supports immunity: Vitamin C helps support the immune system and overall health.
• Eye and skin health: Vitamin A plays an important role in maintaining healthy vision and skin.
• Contains minerals: Cilantro includes trace amounts of iron, which supports oxygen transport in the body.
• Antioxidant properties: It contains natural antioxidants that may help protect the body from oxidative stress.

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

Cilantro has been studied for its potential role in supporting brain health, including its possible anti-convulsant effects. Some research suggests that compounds found in cilantro may help reduce seizure frequency by supporting normal nerve function.

One of these compounds, known as dodecanal, is believed to interact with potassium channels in the brain. These channels help regulate nerve activity, and supporting their function may help reduce excessive neuron excitability linked to seizures.

While this area of research is still developing, it highlights the potential of cilantro as a supportive, plant-based ingredient with interesting health properties.

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 found that those given cilantro seed diets or water extracts had lower hyperglycemia levels. 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 identified as an anti-inflammatory agent in the production of Sri Lankan Maharasnadhi Quather (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.

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 who ingested the aqueous extract and those who received 1.5 percent and 2 percent of the powder had significantly lower Escherichia coli counts in their ileal (small intestinal) microflora than the control group. Other studies have demonstrated the effectiveness of coriander-derived essential oil in treating 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 the activity of enzymes that help remove sugar from the bloodstream.

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 administering the same dose of coriander seed extract reduced blood sugar levels and enhanced insulin release compared with the control group.

8. Improve Heart Health

Cilantro reduces heart disease risk factors, such as high blood pressure and LDL (harmful) cholesterol, in animal and test-tube experiments.

Coriander extract appears to act as a diuretic, helping remove 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 led to a considerable decrease in LDL (bad) cholesterol and an increase 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 increased hunger compared with the control group, which received 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, then strain to retain all the cilantro's 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

These vegan recipes using cilantro are fresh, flavourful, and easy to prepare. Each dish highlights the bright, herbal taste of cilantro in a simple and delicious way.

1. Vegan Cilantro & Lime And Black Bean Rice Recipe

This vegan cilantro & lime 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

1. 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, and sea salt.
2. 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 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

1. 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. Add 2 tablespoons of extra virgin olive oil, ¼ teaspoon cayenne pepper, ½ teaspoon salt, ¼ teaspoon smoked paprika, and ¼ teaspoon black pepper to the mixture.
2. 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.
3. 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.
4. 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.
5. 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

1. 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!).
2. Combine all ingredients and puree in a high-powered blender for 45-60 seconds until smooth and creamy.
3. 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, this plant-based pesto sauce uses cilantro and 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

1. 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.
2. 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.
3. 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 a cilantro-lime dressing features essential ingredients and bold flavours. It is tossed in a homemade 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

1. 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.
2. 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.
3. 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 worldwide that closely resembles flat-leaf parsley at first glance. Yet with its fresh, vibrant aroma, it instantly evokes the flavours of Mediterranean, Mexican, Asian, and Indian cuisines.

Adding cilantro to your meals is a simple way to enhance flavour without relying on extra salt or heavy seasonings. Its bright, herbal taste can transform everyday dishes into something more refreshing and enjoyable.

Whether you’re using it in salads, curries, sauces, or as a garnish, cilantro offers a versatile and nourishing addition to plant-based cooking. It’s a small ingredient that can make a noticeable difference.

If you’d like to have fresh cilantro readily available, growing it at home is a wonderful option. Even in a small space, you can enjoy this herb year-round.

You might be interested in reading my blog on the Simple Steps Of Growing Cilantro In A Container to get started.

I trust you enjoyed this article on the 5 Delicious Vegan Recipes Using Cilantro. Please stay tuned for more plant-based recipes, vegan travel tips, and lifestyle inspiration.

Take care!
— JeannetteZ 🌿

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