5 great reasons to love (not hate) coriander
Coriander often gets a bad rap, with haters claiming it tastes like soap. But there are some great reasons this humble herb deserves a place on your plate.
Some people love the mildly sweet, florally flavour of coriander to garnish a curry or freshen up a salad.
But for others, the aromatic, leafy herb inspires such an intense dislike that there’s now International I Hate Coriander Day, uniting those who love to hate coriander.
But does this polarising herb, also known as cilantro, used in dishes worldwide deserve all the hate?
Experts say coriander is a great way to improve your general health and enhance your meals.
5 reasons to love coriander
It’s rich in nutrients
It’s packed with vital vitamins and minerals.
“Fresh coriander is a good source of minerals like iron, magnesium, calcium, manganese and vitamins A, C and K,” nutritionist and naturopath Jean Jarrett says.
It has multiple protective effects
Coriander can have a protective effect on health as its active elements have antifungal, antibacterial, anti-inflammatory, and antioxidant properties.
It may aid breastfeeding
While more research is needed, Jean says coriander is considered a galactagogue, which are foods, herbs or medications that may increase milk supply.
It may help digestion
“In traditional Ayurvedic medicine, it is used for gastrointestinal problems, including dyspepsia, nausea, diarrhoea, flatulence, constipation, irritable bowel syndrome, and to stimulate appetite,” Jean says.
It may help boost overall wellbeing
“Studies also suggest that (coriander) may help with blood sugar levels, skin health and blood pressure,” clinical nutritionist Dr Vincent Candrawinata says.
Studies have also shown it has heart health benefits.
Coriander can also help promote better liver health, according to Jean.
“Eating coriander regularly helps with liver function and bone health and may assist with weight loss by promoting liver and digestive function,” Jean says.
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Why coriander is so offensive to some people
Why do many people in the coriander-hating camp claim it tastes like soap?
The herb shares two aldehydes that are present in soap, detergents and lotions.
As a result, 14 to 21 per cent of people experience a soap-like flavour.
Studies suggest that this may be linked to a genetic variant that produces the taste.
“We have receptors that determine our ability to smell, sense, and taste elements in foods,” Dr Vincent says.
“These receptors determine what we taste when we eat coriander.
“Depending on your smell receptors, you may experience a soap-like flavour, rather than the herby, nutty flavour others experience.”
Dr Vincent says there could be another reason why some experience this reaction and it’s not entirely your genetics.
“Like most other things, genetics is just one side of the coin,” he says.
“There are also environmental factors. If you have not been exposed to the taste of a food, or your sensory perception experience is limited to certain foods, you may be less receptive to new smell, sense or flavour when you try new things.”
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How to add coriander to the menu
You’ve likely seen coriander as a garnish on your meal.
However, this won’t pack quite the same level of health benefits.
“Using coriander as garnish will have only little contribution, so we need to be a little bit creative in incorporating more coriander into our daily routine,” Dr Vincent says.
The easiest way to incorporate this herb into your life is with stir-fry, risotto or soup.
“Add coriander leaves to your salads, and don’t throw away the stalks – they can also be added to give a lovely crunch,” Jean says.
She also suggests throwing some coriander into your bone broth to enhance its flavour without overpowering your tastebuds.
It’s also a great addition to your daily smoothie, Dr Vincent says.
“If you are a smoothie person, adding coriander leaves every morning is one way to incorporate it more into your routine,” he says.
Coriander-friendly recipes to try:
- Vietnamese fried rice with prawns and coriander
- Crispy lettuce board
- Quinoa Fritters with Coriander Sour Cream
- Thai cucumber noodle salad
Written by Alexandra Feiam.
