Rubbed Cilantro
Coriandrum sativumClinical Encyclopedia
Rubbed cilantro is a fragrant herb known for its fresh, citrusy flavor and is commonly used in various cuisines worldwide. It is rich in vitamins and minerals, providing numerous health benefits.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best used fresh in salads, salsas, or as a garnish. Can also be blended into sauces or dressings for enhanced flavor.
Smart Selection & Storage
Choose fresh cilantro with vibrant green leaves and no signs of wilting or browning.
Store in a damp paper towel inside a plastic bag in the refrigerator for optimal freshness.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Exhibits antimicrobial properties and may help reduce anxiety.
May aid in digestion and has anti-inflammatory effects.
"Cilantro is one of the oldest herbs used in cooking, dating back over 3,000 years."
Myths vs Realities
Healthy Recipes
Rubbed Cilantro Quinoa Salad
A refreshing quinoa salad infused with rubbed cilantro, cherry tomatoes, and a zesty lime dressing, perfect for a light lunch.
- 1 cup cooked quinoa
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup rubbed cilantro
- 1 lime, juiced
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, cherry tomatoes, red onion, and rubbed cilantro.
- 2. Drizzle with lime juice and season with salt and pepper.
- 3. Toss gently to combine and serve chilled.
Cilantro-Lime Grilled Chicken
Juicy grilled chicken marinated in a cilantro-lime rub, served with a side of grilled vegetables for a healthy dinner.
- 4 chicken breasts
- 1/4 cup olive oil
- 1/4 cup rubbed cilantro
- 2 limes, juiced
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1. In a bowl, mix olive oil, rubbed cilantro, lime juice, garlic, salt, and pepper.
- 2. Marinate chicken breasts in the mixture for at least 30 minutes.
- 3. Grill the chicken over medium heat for 6-7 minutes on each side until cooked through.
Cilantro Avocado Toast
A nutritious avocado toast topped with rubbed cilantro, cherry tomatoes, and a sprinkle of feta cheese for a delightful breakfast.
- 2 slices whole-grain bread
- 1 ripe avocado
- 1/4 cup rubbed cilantro
- 1/2 cup cherry tomatoes, halved
- 1/4 cup feta cheese
- Salt and pepper to taste
- 1. Toast the whole-grain bread until golden brown.
- 2. Mash the avocado in a bowl and mix in rubbed cilantro, salt, and pepper.
- 3. Spread the avocado mixture on the toast and top with cherry tomatoes and feta cheese.
Rubbed Cilantro Hummus
A vibrant and healthy hummus made with chickpeas, tahini, and rubbed cilantro, perfect for dipping or spreading.
- 1 can chickpeas, drained
- 1/4 cup tahini
- 1/4 cup rubbed cilantro
- 2 cloves garlic
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt to taste
- 1. In a food processor, combine chickpeas, tahini, rubbed cilantro, garlic, olive oil, lemon juice, and salt.
- 2. Blend until smooth, adding water if necessary to achieve desired consistency.
- 3. Serve with fresh vegetables or pita chips.
Cilantro-Lime Cauliflower Rice
A low-carb alternative to rice, this cauliflower rice is flavored with rubbed cilantro and lime for a fresh side dish.
- 1 head cauliflower, grated
- 1/4 cup rubbed cilantro
- Juice of 1 lime
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a skillet, heat olive oil over medium heat and add grated cauliflower.
- 2. Sauté for 5-7 minutes until tender, then stir in rubbed cilantro, lime juice, salt, and pepper.
- 3. Serve warm as a side dish.
Rubbed Cilantro Shrimp Tacos
Flavorful shrimp tacos seasoned with rubbed cilantro and lime, served in corn tortillas with fresh toppings.
- 1 pound shrimp, peeled and deveined
- 1/4 cup rubbed cilantro
- Juice of 2 limes
- 8 corn tortillas
- 1 cup cabbage, shredded
- 1 avocado, sliced
- Salt and pepper to taste
- 1. In a bowl, mix shrimp with rubbed cilantro, lime juice, salt, and pepper.
- 2. Sauté shrimp in a skillet over medium heat for 3-4 minutes until cooked through.
- 3. Serve shrimp in corn tortillas topped with cabbage and avocado.
Cilantro-Infused Vegetable Stir-Fry
A colorful vegetable stir-fry featuring rubbed cilantro, bell peppers, and snap peas, tossed in a light soy sauce.
- 2 cups mixed vegetables (bell peppers, snap peas, carrots)
- 1/4 cup rubbed cilantro
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 teaspoon ginger, minced
- 1. Heat olive oil in a large skillet over medium-high heat.
- 2. Add mixed vegetables and ginger, stir-frying for 5-7 minutes until tender.
- 3. Stir in rubbed cilantro and soy sauce, cooking for an additional minute before serving.
Rubbed Cilantro Sweet Potato Salad
A hearty salad made with roasted sweet potatoes, rubbed cilantro, and a tangy vinaigrette, perfect for meal prep.
- 2 large sweet potatoes, cubed
- 1/4 cup rubbed cilantro
- 2 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and toss sweet potatoes with olive oil, salt, and pepper.
- 2. Roast for 25-30 minutes until tender.
- 3. In a bowl, combine roasted sweet potatoes, rubbed cilantro, and apple cider vinegar, tossing to combine.
Cilantro Coconut Chia Pudding
A unique and nutritious chia pudding made with coconut milk and rubbed cilantro, offering a fresh twist on a classic dish.
- 1/2 cup chia seeds
- 2 cups coconut milk
- 1/4 cup rubbed cilantro
- 2 tablespoons honey or maple syrup
- 1 teaspoon vanilla extract
- 1. In a bowl, mix chia seeds, coconut milk, honey, and vanilla extract.
- 2. Stir in rubbed cilantro and let sit for at least 4 hours or overnight in the fridge.
- 3. Serve chilled, topped with fresh fruit if desired.
Rubbed Cilantro and Black Bean Soup
A hearty and nutritious black bean soup enriched with rubbed cilantro and spices, perfect for a cozy meal.
- 2 cans black beans, drained
- 1 onion, chopped
- 2 cloves garlic, minced
- 1/4 cup rubbed cilantro
- 4 cups vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a pot, sauté onion and garlic until soft.
- 2. Add black beans, vegetable broth, cumin, salt, and pepper, bringing to a simmer.
- 3. Stir in rubbed cilantro and cook for an additional 5 minutes before serving.
Frequently Asked Questions (FAQ)
What is rubbed cilantro?
Rubbed cilantro refers to fresh cilantro leaves that have been crushed or rubbed to release their essential oils and enhance flavor.
How do I store rubbed cilantro?
Store rubbed cilantro in a sealed container in the refrigerator to maintain freshness for up to a week.
Can I use dried cilantro instead of fresh?
Yes, but fresh cilantro has a more vibrant flavor compared to dried.
Is cilantro safe for everyone?
While generally safe, some individuals may have allergies to cilantro.
What dishes can I use rubbed cilantro in?
Rubbed cilantro is great in salsas, salads, soups, and as a garnish for various dishes.
Does rubbed cilantro have health benefits?
Yes, it is rich in vitamins and antioxidants, which can support overall health.
How can I enhance the flavor of rubbed cilantro?
Combine it with lime juice, garlic, or chili for a flavor boost.
Can I freeze rubbed cilantro?
Yes, you can freeze it in ice cube trays with water or oil for later use.