Coriander

Coriander (Coriandrum sativum), often referred to as dhania in India or cilantro in other regions, is a versatile herb and spice used globally. Both its leaves and seeds are widely appreciated for their distinctive flavor, aroma, and health benefits.

Key Characteristics

• Leaves: Bright green, feathery, and fragrant, used fresh as a garnish or ingredient.
• Seeds: Round, golden-brown, and aromatic, used whole or ground as a spice.
• Roots: Used in some cuisines (especially Thai) for their robust flavor.

Nutritional Benefits

1. Rich in Vitamins:
   • Vitamin A: Promotes healthy skin and vision.
   • Vitamin C: Boosts immunity.
   • Vitamin K: Supports blood clotting and bone health.
2. Antioxidants: Protect against free radicals and inflammation.
3. Minerals:
   • Iron: Improves hemoglobin levels.
   • Potassium: Aids in regulating blood pressure.
   • Calcium: Strengthens bones.
4. Low in Calories: Perfect for adding flavor without extra calories.

Culinary Uses

1. Fresh Leaves:
   • Garnish for curries, soups, and salads.
   • Used in chutneys and dips (e.g., coriander-mint chutney).
   • Added to raitas, buttermilk, or smoothies.
2. Seeds:
   • Toasted and ground into spice blends like garam masala.
   • Added to pickles, marinades, and stews.
3. Roots:
   • Used in Thai curries and soups for their intense flavor.
4. Coriander Paste: Blended with garlic, green chilies, and lemon for marinades or spreads.

Medicinal Benefits

• Aids Digestion: Soothes bloating and indigestion.
• Detoxifies: Helps remove heavy metals from the body.
• Regulates Blood Sugar: Supports healthy glucose metabolism.
• Fights Infections: Antimicrobial properties help combat bacteria and fungi.
• Promotes Skin Health: Reduces acne and irritation when applied as a paste.

How to Grow Coriander

• Climate: Thrives in cool to moderately warm weather.
• Soil: Prefers well-drained, fertile soil with good organic matter.
• Watering: Needs consistent moisture but avoid overwatering.
• Harvesting:
  • Leaves: Can be harvested 3–4 weeks after planting.
  • Seeds: Collect when seed heads turn brown and dry.