How to Prepare and Cook with Cilantro PLUS Health Benefits

Cilantro is the vibrant, zesty herb that instantly elevates any dish with its fresh, citrusy flavor! Whether you’re whipping up salsa, guacamole, or adding a pop of green to your favorite recipes, cilantro brings a bold burst of brightness that’s impossible to resist. Get ready to unlock the full potential of this kitchen staple!

Coriander (Coriandrum sativum L.), also known as cilantro or Chinese parsley, is a versatile herb with highly divisive sensory properties, particularly in its fresh leaves. The leaves are widely used in cuisines across Mexico, South America, China, India, and Southeast Asia, while the seeds are prized for their citrusy aroma and are commonly used as a spice in Indian and European cooking. 

Historically, coriander has been found in ancient civilizations, including ancient Israel and Egypt. Despite its widespread use, coriander leaves often provoke a polarizing reaction, with some people finding them fresh and flavorful, while others describe their taste as soapy or unpleasant. This unique perception has been noted more prominently in modern times. Coriander is now grown globally, with India being the largest producer.

Key Health Benefits of Cilantro (Coriander)

Coriander or cilantro, despite its polarizing taste—often described as soapy by some—offers several health benefits that make it a common addition to many cuisines.

• Antimicrobial and antibacterial properties help prevent food spoilage.
• Contains essential vitamins, particularly vitamins K and C.
• Exhibits antioxidant properties, protecting cells from damage.
• Linked to anticancer effects, potentially inhibiting cancer cell growth.
• Demonstrates antidiabetic properties, helping to regulate blood sugar.
• May have antimutagenic activities, reducing the risk of mutations.

Tips for Checking and Ensuring Freshness

Cilantro, also called fresh coriander in many countries, is a green herb with feathery, flat leaves on a sturdy stem, and both parts are edible. 

Cilantro grows best in moist soil and full sun but should be picked while the leaves are young and tender. Once the heat arrives, the plant matures quickly, so early harvesting is key for optimal freshness. To ensure cilantro stays fresh, plant it in cool seasons and harvest before the summer heat causes it to bolt. 

If you’re not  growing herbs at home, you can buy cilantro from your local store or farmer’s market. Choose bunches that are bright green, fragrant, and healthy. Avoid cilantro with black, brown, or yellow leaves, mushy spots, or wilted leaves and stems. Cilantro is typically available year-round at supermarkets. 

Flavor Profile of Cilantro

The flavor of cilantro is pungent and citrusy, with hints of pepper. However, due to natural aldehyde chemicals in cilantro leaves, some people have a genetic predisposition to perceive the taste of cilantro as soapy. The notion “soapy” may have become popular in the twentieth century with modern soap-making techniques, which differ from the early methods that used ash and animal fat. Before the soapy comparison, coriander was often described as smelling like bugs, a perception that increased with better home heating, which exposed more people to these odors. The name “coriander” may also be linked to this bug association, indicating some confusion about its origins.

“I love fresh cilantro on my scrambled eggs, chili, tacos and in mango salad, although the rest of the family says it tastes like soap! I grow it in pots on my balcony through the summer and store it wrapped in damp paper towels in the fridge when needed.”

— Sarita Harbour, An Off Grid Life

Essential for Preparing Fresh Cilantro

Before storing cilantro in the refrigerator, follow these simple steps to keep it fresh.

1. Remove Packaging
   Take off any rubber bands, twist ties, or packaging from the cilantro bunch.
2. Inspect Leaves
   Check for damaged or discolored leaves and discard them.
3. Wash Thoroughly
   Gently rinse the cilantro under cool running water, rotating the bunch to ensure even cleaning.
4. Drying Options
   Remove excess moisture by letting the cilantro air dry on the counter or by using a salad spinner.
5. Store
   Once the cilantro is dry, it’s ready for storage in the refrigerator!

Best Practices for Storing Cilantro

Cilantro can wilt quickly if not stored correctly. Luckily, there are several fantastic ways to keep it lively, flavorful, and ready to elevate your dishes!

1. Store Between Dry Paper Towels
   Keep cilantro between two dry paper towels to help it last longer.
2. Wrap in Damp Paper Towels
   This is the most recommended method. Wet a paper towel with cool water, wring it out so it’s damp, not wet, then gently wrap the cilantro. Place it inside a plastic or reusable silicone bag and store it in the produce drawer.
3. Dehydrate Cilantro
   Dry the herb until it’s brittle, similar to store-bought dried herbs. You can use an oven or a food dehydrator at a low temperature, then store the dried cilantro in an airtight container.
4. Freeze Cilantro
   Finely chop the cilantro leaves and stems, then add small amounts to each compartment of an ice cube tray. Cover with cold water and freeze. For the best flavor, use frozen cilantro within six months. Note that frozen cilantro will be less flavorful than fresh or dried, but can still enhance dishes like soups and chilis.

“I always have a bunch of cilantro in the fridge to add to salads, rice and Mexican dishes. Store it in an airtight container with a layer of dry paper towel on the bottom and top and the cilantro will stay fresh for weeks.”
— Jere’ Cassidy, One Hot Oven

Cooking with Fresh Cilantro

Cilantro brings a vibrant, lemony, peppery kick to your dishes, yet remains a soft and delicate herb.

Unlike strong herbs like rosemary, cilantro is best as a finishing touch, enhancing your meals with its fresh flavor. 

Add it too early, and you’ll lose its flavor and texture . 

For maximum impact, sprinkle cilantro in just before serving to unleash its delicious magic!

Impact on Cilantro Quality: Understanding Key Changes

Cilantro’s quality can be significantly affected by various factors during processing and storage. Understanding these effects is essential for maintaining its flavor, color, and overall appeal.

1. Structure and Texture Loss
   Prolonged high temperatures can lead to significant shrinkage, which can be mitigated by pretreatments like blanching.
2. Color Changes
   The addition of salts, such as sodium chloride, before drying can help stabilize color by maintaining a favorable pH, though this may result in salt presence in the final product.
3. Loss of Volatiles and Aroma
   High temperatures and extended drying times increase volatile loss, as seen in other leafy vegetables.
4. Off-Flavor Development
   Compounds like 3-methyl-2, 4-nonanedione contribute undesirable odors, while breakdown products from fatty acid oxidation serve as indicators of off-flavors in dried and stored products.

“When I was a child, I used to hate cilantro, but now I can’t get enough of it! When I cook a curry, I love to add it just at the last moment. It lifts the whole dish and balances the hotter spices.”

— Mandy Applegate, Splash of Taste

Cilantro is excellent across a wide variety of dishes, from salsas and dressings to salads, sandwiches and wraps. It’s delicious sprinkled on Mexican dishes like enchiladas, quesadillas and tacos.

Cilantro is also popular in Thai, Vietnamese, Latin American, and Caribbean cuisines.

You can chop the cilantro leaves and stems either roughly or finely, or remove the leaves to use as a garnish. It’s all about personal preference! While the stems have a coarser texture, they are packed with flavor and shouldn’t be discarded.

Spice Up Your Dishes with Cilantro Alternatives

Discover the vibrant world of cilantro alternatives that can transform your meals! Whether you’re looking for a fresh twist or a flavorful substitute, these herbs and spices will add excitement to your cooking.

1. Basil (Thai or Regular): Use in place of cilantro for sweet, peppery flavor in Italian or Thai dishes.
2. Dill: Substitute for a tangy taste in fish, salads, and dips.
3. Parsley: Replace cilantro for a milder, earthy flavor in garnishes and pestos.
4. Tarragon: Use for a potent, sweet anise flavor in creamy sauces.
5. Garam Masala: Substitute for a warm, spicy addition in Indian dishes.
6.  Caraway: Use for a complex, earthy flavor in breads and hearty meals. 
7. Curry Powder: Replace coriander with this mix for added flavor complexity. 
8. Cumin: Substitute for a warm, nutty taste in curries and marinades. 
9. Fennel: Use for sweet, anise hints in salads and soups. 
10. Cardamom: Substitute for a sweet, spicy note in baked goods and desserts.

Wrapping Up the Flavor of Cilantro!

Cilantro packs a bold, lemony, and peppery punch, but it’s a delicate herb that deserves gentle handling. Always select a fresh, bright green bunch with no wilting or discoloration for the best flavor.

For storage, the best method is to wash the cilantro and keep it in a plastic bag wrapped in damp paper towels. You can also freeze or dry it for future use.

To truly showcase its vibrant flavor and texture, add cilantro to your dishes right before serving. Whether in Thai curries or Mexican salsas, don’t hesitate to experiment with fresh cilantro in various cuisines—it’s your ticket to a world of exciting culinary adventures!