Cooking with Coriander Seeds: Benefits and Recipes

There is no doubt that you have smelt the aroma of coriander from a jar of garam masala, from your mom’s pickles, or from a bowl of pickled vegetables. This spice is a staple of Indian cuisine. This earthy seasoning tends to be more subtle than many others in a spice cabinet, but it can elevate the flavor of any dish with its mild and aromatic flavor. Coriander seeds have a nutty, citrus flavor that can be enhanced by crushing them before cooking. Let’s dive a little deeper into some of the health benefits of coriander seeds.

Health Benefits of Coriander Seeds

The health benefits of coriander seeds are numerous. Coriander is high in dietary fiber, manganese, iron, and magnesium, and protein. In minor amounts, it also contains potassium and niacin. Coriander seeds help improve heart health, stimulate digestion, and improve renal function. With antibacterial and antioxidant properties, it can aid in the treatment of digestive issues, respiratory problems, lack of appetite, and memory problems. Some other major benefits are:

• Lowers blood sugar levels: Coriander seeds may help lower blood sugar levels, which are usually a major risk for those with type 2 diabetes. People with low blood sugar levels or on diabetes medication should avoid coriander as it can further lower their blood sugar levels as they promote enzyme activities that help rid sugar from the blood.
• Boosts immunity: Coriander seeds offer antioxidant compounds that prevent cellular damage caused by free radicals and fight inflammation in the body. Compounds as terpinene and quercetin have immune-boosting and neuroprotective effects as per lab studies. The effects of coriander seed extract in lowering inflammation.
• Effective against flu and cold: Vitamin C is an antioxidant vital for beautiful skin and a sound body. Coriander seeds consist of healthy vitamins, including beta carotene, vitamin A, folic acid, and vitamin C. Coriander seeds contain 30% of vitamin C, which can aid in curing flu and cold.
• Promotes bone health: As a rich source of calcium, coriander seeds are beneficial in protecting bone health. They can also be effective in protecting against osteoporosis. 

People often use coriander seeds in recipes for soups and salsas, as well as in Indian, Middle Eastern, and Asian dishes like curries and masalas. It’s common to use the leaves whole, whereas the seeds are ground or dried. Here are some recipes that show how to use coriander seeds in cooking:

Coriander spiced Oven fries

[Source: Tastykitchen]

You can’t go wrong with potatoes and spices. Herbs and spices can jazz up potatoes, and this recipe is the best demonstration of that. The light earthy flavor of coriander seeds melds with the starchy potatoes to create a flavor explosion. Here is one of the best recipes using coriander seeds.

Ingredients

• 3 potatoes
• 2 tbsp coriander seeds
• 1 tsp dried thyme
• 1 tsp dried parsley
• Salt and pepper to taste

Instructions

• Preheat the oven to 450 degrees.
• Line 2 baking sheets with parchment paper.
• Slice large potatoes into fries or wedges. 
• Toss the fries with olive oil, cracked coriander seeds, and dried thyme.
• Arrange the fries on the baking sheets in a single layer. Bake for 20 minutes. 
• Flip the fries and rotate the pans and bake for 20 more minutes or until the fries are golden brown and crisp. 
• Season with salt and black pepper and serve hot!

Carrot Ginger Soup with Coriander

[Source:Greenbowl2soul]

The earthiness of coriander seeds pairs well with carrots, which are also earthy and sweet. The ginger adds a touch of zing to this soup, which is warm and comforting. Here is a fresh coriander seeds recipe:

Ingredients

• 1 tbsp vegetable oil
• 1 large chopped onion
• 2 large carrots diced
• 2 tsp grated ginger
• 1 tbsp coriander seeds
• Salt and pepper to taste

Instructions

• Heat vegetable oil in a large pot over medium-high heat and saute onion for 3 minutes until softened. 
• Add diced carrots to the pot and cook for another 2 minutes. Mix in freshly grated ginger and crushed coriander seeds. 
• Add vegetable broth and let the soup come to a boil. Reduce the heat to low and let the soup simmer for half an hour or until the carrots are tender.
• Transfer the soup to a blender or use an immersion blender to blend the soup until smooth. Season with salt and pepper to taste. Serve hot!

Spiced Grilled Eggplant Steaks

[Source: Pinterest]

Coriander seeds can be used as a marinade for vegetables as it does not have an overpowering flavor and can complement the natural flavor of the vegetables well. This rings true for eggplant steaks that are grilled to perfection with coriander seeds in the marinade, as this gives them a rich flavor.

Ingredients

• 1 tsp. each garlic powder
• 1 tsp cumin seeds
• 1 tsp  coriander seeds
• 1 tsp curry powder
• ½ tsp each kosher salt
• 1 tsp garam masala 
• ¼ tsp ground turmeric.
• 2 large eggplant
• 1 tbsp vegetable oil

Instructions

• In a bowl, mix the garlic powder, ground cumin, ground coriander, and curry powder, kosher salt, garam masala, and ground turmeric. 
• Cut 2 large eggplants into 8 thick slices. Sprinkle the spice mix over the slices. 
• Drizzle vegetable oil over the eggplant and brush the spices evenly over the slices with a pastry brush. Lay the eggplant on a parchment-lined baking sheet and roast for 15-20 minutes at 180C until softened and tender. Serve with yogurt dip!

Simple Spanish Rice

[Source: Pinterest]

It is hands down the best recipe for rice! It is impossible to go wrong with nutritious brown rice and spices. By adding a few threads of saffron and crushed coriander seeds, the red-yellow color and authentic flavor of Spanish rice can be achieved. Here is the recipe:

Ingredients

• 2 tsp vegetable oil
• 1 red onion diced
• 1 diced bell pepper
• 2 tbsp chopped green olives
• 3 ½ cup water
• 1 tsp cumin
• 1 tsp coriander seeds
• 1 tsp paprika
• Kosher salt to taste
• 4 chopped scallion and fresh cilantro

Instructions

• Pour vegetable oil into a medium-sized saucepan over medium-high heat. 
• Add diced red onion, diced bell pepper, and chopped green olives to the pan and cook for 2 minutes until softened. Rinse brown rice and add it to the saucepan.
• Stir it around with the veggies and make sure it gets coated with the oil. Let it cook for about 3 minutes until the rice gets a little toasted.
• Add water, ground cumin, ground coriander, paprika, and kosher salt, each ground turmeric and black pepper, and a bay leaf. Cook over high heat until the water boils.
• Lower the heat, cover the pot, and cook for about 30 minutes. The water should be absorbed and the rice should be fluffy and slightly chewy. Turn off the heat and let it stand, covered, for an additional 10 minutes. Mix in scallions and fresh chopped cilantro. Taste for seasoning. Serve hot

Coriander seeds are more like a backup singer than a star in the world of spices. They have an earthy and peppery flavor and aroma. Coriander seeds have several culinary uses and health benefits. Among other things, they may help lower blood sugar levels, fight infections, and promote heart health. These seeds can be incorporated in any kind of dish owing to their mild flavor. These recipes are some of the many ways coriander seeds can be used while cooking!