Coriander powder, also known as ground coriander, is a golden-hued spice that adds vibrant flavor and aroma to dishes across global cuisines. This versatile ingredient has been used for centuries both for its culinary qualities and medicinal properties.
With its warm, citrusy, and slightly sweet taste, a little bit of coriander powder can go a long way in livening up curries, stews, marinades, roasted veggies and meats, soups, salad dressings, and more. Beyond its bold, yet pleasant flavor, coriander powder provides an array of health benefits.
Let’s take a more in-depth look at the nutritional profile and diet impact of this zesty spice.
A Brief History of Coriander Powder
Coriander powder is ground from the dried seeds of the coriander herb, also known as cilantro or Chinese parsley. The roots and leaves are often used fresh, while the dried seeds lend a deeper, more concentrated taste when ground into a fine powder.
Some of the earliest recorded uses of coriander seeds come from ancient Egypt, where it was cultivated as early as 3,000 BC. The Ebers Papyrus, an Egyptian medical text from 1550 BC, notes coriander as an ingredient in over 700 formulations.
Coriander quickly spread across the Mediterranean into Europe and throughout Asia. Ancient Greeks relied on coriander for medicine and food. Roman households kept coriander on hand to sprinkle on meat, stews, and bread. Coriander seeds have played an integral role in Indian cooking going back to ancient times. Chinese medicine practitioners have long used coriander to aid digestion.
Today, this flavorful powder continues to be a staple in an array of international cuisines.
Nutritional Profile of Coriander Powder
One teaspoon of coriander powder contains:
- 5 calories
- 1.6 g carbohydrates
- 0.2 g protein
- 0.1 g fat
- 2.8 g dietary fiber (11% DV)
- 0.28 mg iron (2% DV)
- 46.5 mg potassium (1% DV)
- 0.147 mg manganese (7% DV)
- 3.3 mg vitamin C (4% DV)
- 5 mcg vitamin K (4% DV)
With its rich nutrient profile, coriander powder packs a flavorful punch with very few calories. The dietary fiber content helps improve digestion and blood sugar regulation. Coriander is an excellent source of antioxidants, including flavonoids, phenolic acids, and terpenes. These compounds help neutralize harmful free radicals and reduce oxidative stress in the body.
Coriander also provides small amounts of B vitamins, vitamin C, vitamin K, magnesium, iron, calcium, potassium, phosphorus, and beta-carotene. This diverse range of vitamins and minerals boosts the spice’s ability to support overall health.
Potential Health Benefits of Adding Coriander Powder to Your Diet
Integrating more coriander powder into your cooking regimen can provide these science-backed benefits:
- Aids digestion: Coriander promotes healthy digestion by stimulating digestive enzymes and juices. This helps relieve gas, bloating, stomachaches, and indigestion.
- Regulates blood sugar: Compounds in coriander may stimulate the secretion of insulin and improve glucose tolerance. This helps stabilize blood sugar levels.
- Supports heart health: Coriander powder has been shown to lower LDL (bad) cholesterol while increasing HDL (good) cholesterol. This benefits cardiovascular health.
- Functions as an antioxidant: Coriander powder scavenges harmful free radicals that can damage cells. This helps reduce inflammation and oxidative stress.
- Boosts immunity: The vitamins C, A, and K in coriander powder support proper immune function to help fight off pathogens.
- Promotes weight loss: With antioxidants and fiber that improve metabolism and digestion, coriander powder may aid in healthy weight management.
While more research is still needed, these preliminary findings show the potential upside of adding more coriander to your plate! It packs a lot of nutritional punch in a low-calorie package.
Coriander Powder Provides a Flavour Boost with Minimal Calories
One of the biggest perks of using coriander powder is that you can dramatically amplify the flavor of your dishes while adding minimal calories.
Since recipes generally call for just a teaspoon or two of this pungent spice, you’ll only be getting around 5-10 extra calories per serving at most. This makes coriander powder an ideal way to jazz up lean proteins, roast veggies, seasoning rubs, marinades, dressing, and other foods when you’re aiming for low-calorie recipes.
Coriander powder also comes with a very light macro-nutrient profile. With only trace amounts of fat and protein per serving, it derives most of its calories from carbohydrate – primarily dietary fiber. So you can rest assured that coriander powder delivers bold seasoning without significantly altering the nutrient balance of your meal.
Simple Ways to Incorporate More Coriander Powder into Meals
Here are some easy and delicious ways to start taking advantage of coriander powder’s impressive nutrition stats and enlightening flavor:
- Whisk it into hummus or yogurt sauce for a pop of flavor. Start with 1⁄4 tsp and add more to taste.
- Rub it onto chicken, fish, lamb, or tofu before grilling or roasting.
- Swirl it into soups, stews, and curries for a flavor boost.
- Make a zesty salad dressing with olive oil, lemon juice, coriander, and salt & pepper.
- Add it to chili, tacos, fajita meat, or veggie fillings for a Tex-Mex twist.
- Make a dry rub for veggies by combining coriander powder, paprika, garlic powder, salt, and pepper.
- Stir it into rice dishes for an aromatic flavor profile.
Let your taste buds be your guide – coriander pairs well with many savory ingredients! Start with small amounts so it doesn’t overpower the other flavors.
Coriander powder offers a triple threat – vibrant flavor, extensive health benefits, and barely-there calories and macros. Adding this dynamic spice to your cooking routine is an easy way to kick up the flavor of your meals without compromising your health and diet goals. Experiment with coriander powder by sprinkling it onto meat, fish, poultry, veggies, rice dishes, soups, sauces, dressings, and more for a nutritional boost.
What are the disadvantages of dry coriander?
The disadvantages of dry coriander are primarily related to its potential loss of flavor and aroma compared to fresh coriander leaves. Additionally, overconsumption of coriander, like any food, could lead to adverse effects, particularly for individuals with specific allergies or sensitivities.
Is coriander hot or cold for the body?
Coriander is considered “cold” for the body in traditional medicine systems like Ayurveda, which means it is believed to have cooling properties and can help balance heat-related imbalances in the body.
Is coriander good for joint pain?
Coriander has anti-inflammatory properties, which may provide some relief for joint pain when incorporated into the diet as part of a well-rounded approach to managing joint health.
Does coriander make you sleepy?
While coriander is not known to induce sleepiness, some people believe that its relaxing aroma might have a calming effect, which could indirectly promote better sleep.
Does coriander increase uric acid?
There is no evidence to suggest that coriander increases uric acid levels in the body. In fact, some studies suggest that coriander might have a uric acid-lowering effect.
Is coriander bad for blood pressure?
Coriander has been shown to have a positive impact on blood pressure due to its vasodilatory and diuretic properties, which can help in maintaining healthy blood pressure levels.