Coriander – Health Benefits as A Cooking Ingredient - NOURISH Cooking Co.

Coriander – Health Benefits as A Cooking Ingredient

Coriander seeds (which derives from the Coriandrum sativum plant), was once viewed as such a valuable commodity, that it was placed in ancient Egyptian tombs. On top of this, it has frequently been revered as a successful aphrodisiac.

These days, it is a must in every kitchen, & this fabulous health-promoting warm spice can either be left whole, or its round tan-colored seeds can be ground into a fine powder


Coriander's unique lemony floral flavor can endow countless savory & sweet Indian, Asian, Middle Eastern, Latin-American & European dishes. And whether it's a salsa, soup, masala, curry, or anything in-between, Coriander will always give it that cutting-edge!

Fun Facts

Did you know that the word Coriander is sometimes used to describe more than just its seeds?  It can refer to whole plant, stems, and leaves, as well! 

The leaves of this plant are commonly referred to as Cilantro.  


It may not surprise you to know that Coriander is part of the parsley family. - After all, its beautiful delicate green leaves look similar.

This first-class spice, which is thought to date back to 5,000 BC, is now native to many parts of the world, including the Americas, Africa, Asia and Europe.

Coriander leaves are often called Chinese parsley, and in some parts of the world, are referred to by Coriander's Spanish name, Cilantro.

And there's another twist (excuse the pun)!  The roots of the Coriander plant are used as a wonderfully pungent component to Thai curries.

Mix & Match

Coriander seeds’ glorious floral aroma and lemony flavor are ideal to mix with the spice cumin. - You can try this out for yourself by adding equal quantities of the two spices in a dish of your choice.


Of note, Coriander's ripened seeds and leaves have a totally different taste, so this means that you shouldn't try to substitute them for each other. The fresh leaves taste pungent.

The Best Ways to Cook with Coriander

Once the Coriander is ground, you can use it in baked goods, and any dishes that you want to spice up. Coriander whole seeds can also be used for brining and pickling.


But be sure to grind and toast them beforehand. The whole seeds can be dry roasted in a low-temperature oven, or in a pan. After this, you can easily grind the seeds in a spice grinder.

Be Clear About the Instructions!

It is easy to scan a recipe and miss one or two important points.  In the case of Coriander, be sure that you are clear on whether you need to use seeds, or fresh leaves! In the case of the latter, simply cut off the leaves and discard the stems.


Coriander & Carrot Soup with Ginger

This is a super simple, delicious healthy low-fat vegan soup, which is perfect for lunch or supper. The seeds of this much-loved herb will revolutionize your soup, and produce a wonderful aroma, if you just heat them up in a skillet for three or four minutes.


But if this sounds like too much trouble, then just add some powdered coriander, and have a go at the latter another time!

Ingredients List to Serve 4

  • 2 teaspoons of Coriander seeds
  • 1 tablespoon of vegetable cooking oil
  • 4 cups of vegetable broth
  • 1 large, chopped onion
  • 1 1/2 pounds of diced, peeled carrots
  • 1 teaspoon of grated fresh ginger
  • A dash of black pepper seeds (freshly ground) A dash of sea salt


Take a cooking pot and fry the chopped onion in vegetable cooking oil for approximately 3 to 5 minutes, until it becomes soft. After this, add in the Coriander seeds, fresh ginger, and diced carrots. Stir frequently and allow the ingredients to cook for several more minutes.


Now put in the vegetable broth and turn the heat down to a low simmer. Place a lid on the cooking pot, and simmer for a minimum of 25 minutes. The soup will be ready when the carrots are very soft and tender.

So be sure to keep checking. Once you have removed the pot from the heat, place the soup in a food processor or blender, and puree until you get the consistency you desire.

Keeping Healthy with Coriander


Did you know that by adding this exceptional, antioxidant-boosting spice to your dishes, you could:

  • Help to lower your blood sugar
  • Benefit your heart health
  • Protect your brain health
  • Boost your digestion and gut health
  • Help fight infections
  • Bump up your immune system [1].


 [1]. Panoff, L. (2019). "8 Surprising Health Benefits of Coriander." Healthline.

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