(6/6/25) Cilantro:
Cilantro, sometimes referred to as Coriander, is a member of the parsley family. The entire cilantro plant is edible. Cilantro/coriander has been used since ancient times as both a culinary herb/ spice and in herbal medicines in a variety of cultures.
Uses: The leaves and stems can be added to a variety of recipes from guacamole to green juices, and the seeds can be ground up and used as a spice (coriander).
Health Benefits include:
- Contains Vitamins A, K, C, Folate, Potassium, and Manganese
- Supports detoxification and digestion
- Anti-microbial and anti-fungal properties
- May improve metabolic health and lipid profiles
- May reduce symptoms of functional dyspepsia
Fun Tip:
To some people, cilantro tastes like soap. This is due to a genetic variant that makes some people more sensitive to its smell and taste. If you don’t like cilantro, try dill or basil.
Recipe:
Marinated Cilantro Bean Salad
Ingredients:
- 1/2 small red onion, thinly sliced
- Zest and juice of 2 limes
- 1 English cucumber
- 2 tbsp olive oil
- 4 cloves garlic, crushed
- 1 jalapeño, roughly chopped (remove the seeds if you are sensitive to spice)
- 1 tbsp white wine vinegar
- 2 tsp agave syrup
- 2/3 cup fresh cilantro leaves, roughly chopped
- 1, 15 oz can chickpeas, drained and rinsed
- 1, 15 oz can cannellini beans, drained and rinsed
- Kosher salt
Instructions:
- In a large mixing bowl add the red onion, the zest and juice of 1 lime and a generous pinch of salt. Use your hands to massage the onions until they start to soften, then set aside.
- Halve the cucumbers lengthwise, lay cut side down on a cutting board. Place the flat of your knife blade on top of the cucumber and use your other hand to smack the cucumber down its length to crack them, then roughly cut into 1-inch pieces.
- Transfer cucumbers to a bowl and sprinkle with a generous pinch of salt. Toss to coat, then set aside for at least 10 minutes to draw out excess water. Afterwards, you can squeeze extra water out using your hands then discard the excess liquid.
- To make dressing: Add the olive oil, garlic, jalapeño, zest and juice of second lime, white wine vinegar, agave, 1/3 cup cilantro, and a pinch of salt to a blender. Blend on high until smooth. If you don’t have a blender, mix all these ingredients in a bowl to combine.
- Add the beans, drained cucumber, and remaining 1/3 cup cilantro to the bowl with the onions. Pour the dressing over top and toss all ingredients together to combine.
Recipe adapted from Plant Based RD: Marinated Cilantro Lime Bean Salad - Plant Based RD
