By Melissa Crispell, CNS, CNHP
Are you looking for a coriander substitute? Maybe you ran out; maybe you hate the soap taste; maybe you’ve had a food sensitivity test? Whatever the reason, we have you covered.
Let’s start with getting clear on what this lovely spice really is and where it comes from.
Coriander is also known as cilantro. The dual name has caused quite a bit of confusion. Cilantro, Coriandrum sativum, is the first stage of the plant. Once it has flowered it will then seed.
These seeds are called Coriander. The seed has a very sweet and warm aroma and flavor. It’s hard to believe they come from the same plant. Coriander seeds can be used whole or ground up. This herb can really pack a punch! It has potassium, phosphorous, zinc, vitamins A, E, C, and K and many B vitamins as well. It is rich in calcium, iron, copper, and magnesium. From live to dry, this herb plant is a great addition to your stew or salsa.
This salsa smells like soap!
If you’re one of the 4-14% of people in America searching for a coriander substitute because you hate the taste of cilantro: it’s not your fault. Researchers at 23andMe analyzed the genomes of almost 30,000 people after asking whether or not they liked cilantro and what they thought it tasted like. It turns out that quite a few think it smells (and tastes) like bubble bath.
Upon further studying, all of those participants had the OR6A2 gene smell receptor that detects the smell of soap. This is the receptor that picks up the scent of aldehyde chemicals. There are many aldehydes that have very distinctive smells: vanillin (smells like vanilla) and cinnamaldehyde (gives cinnamon it’s smell) are just a few. There’s one more aldehyde that is responsible for cilantro’s distinctive smell and it also happens to be a by-product of soap making.
Help! I ran out of coriander! What can I use as a coriander substitute?
Before you start substituting it’s important to know exactly what your recipe is calling for. In the UK, coriander means the fresh leaf (we call it cilantro) and coriander seed is the dried seed portion of the plant. Coriander/cilantro is also known as Chinese parsley even though it is not exactly like parsley. The parsley you’re probably more familiar with has curly edges on the leaves and is pretty mild in flavor. Coriander/cilantro has flat leaves and is much more powerful in flavor and smell.
If it’s the fresh portion you’re looking to switch out you can try equal parts of dill, tarragon or parsley, or combination of the three. These coriander substitutes are best chopped and used for garnishes. You wouldn’t want to use them in a recipe that is made of mostly cilantro. The dried coriander seed is not a good substitute for the fresh portion, either.
Coriander loses its flavor when dried and does not incorporate into fresh dishes nicely. If you’re substituting coriander in a cooked dish, you can try cumin, fennel, or caraway seeds instead. These should give you the warm spice and sweet aroma you’re looking for.
I’m looking for a coriander substitute because I am sensitive to Coriander!
Great question! The answer is yes! We can have digestive intolerances, delayed immune responses, or full-blown immediate allergies. Our bodies do not discriminate when it comes to delayed hypersensitivities. Often times we become reactive to the things that we’re exposed to the most. There is also no real rhyme or reason as to what will react and what will be totally fine.
A delayed hypersensitivity indicates an impaired defense and repair cycle. We are designed to defend while we’re awake and repair while we’re asleep. Environmental antigens, remnants of undigested foods, and diabetes are among the top burdens to our immune system.
If the reason you’re looking for a coriander substitute is because you found out you’re reactive, you will need to abstain from eating it for 3-6 months depending on the severity of the reaction. You may also want to detoxify your immune system to increase the probability of tolerating it when you do reintroduce it.
That’s the beauty of delayed sensitivities…eventually you should be able to restore tolerance. The coriander substitute list mentioned already will work in this situation as well. You can have your choice of any of the non-reactive herbs during your healing time.
Whether you’re looking for a better flavor, smell or healthy alternative, all the herbs mentioned are super simple to grow yourself in the windowsill of your own kitchen.
For more information on coriander substitute and the history of coriander, click here.