Coriander

Coriander Seeds

Coriander seeds are the dried seeds of the cilantro plant (Coriandrum sativum). They are small, round, and light brown in color with a warm, citrusy flavor. When sprouted, coriander seeds produce tender, aromatic sprouts that add a fresh, slightly spicy taste to dishes.

History of the Seed

Coriander is one of the oldest known spices, dating back over 3,000 years. It has been used by ancient civilizations such as the Egyptians, Greeks, and Romans for culinary and medicinal purposes. The seeds were prized for their flavor and digestive benefits.

Nutritional Information

Per 100 grams of coriander seeds (whole):

  • Calories: 298 kcal
  • Carbohydrates: 54.99 g
  • Protein: 12.37 g
  • Fat: 17.77 g
  • Fiber: 41.9 g
  • Vitamins: Vitamin C, Vitamin K, B-complex vitamins
  • Minerals: Iron, Magnesium, Calcium, Manganese

(Note: Nutrition slightly varies when sprouted; sprouts typically have increased vitamin content and reduced starch.)

Nutrition Benefits

  • Rich source of antioxidants
  • Supports digestion and gut health
  • Contains anti-inflammatory compounds
  • Promotes heart health with magnesium and potassium
  • May help regulate blood sugar levels

Sprouting Process and Directions

Soak Time

Soak coriander seeds in water for 8 to 12 hours (overnight is ideal).

Rinse Time

Rinse the seeds thoroughly twice daily with fresh water.

Growing Time

After soaking, spread seeds evenly in a sprouting tray or jar.

Keep in a well-ventilated, shaded area at room temperature.

Harvest Time

Sprouts are ready to harvest at about 4 to 6 days when shoots are about 1 to 2 inches long.

Yield

Approximately 3 to 4 times the volume of dry seeds can be expected as sprouted coriander.

Days to Sprout

Initial sprouting begins within 1 to 2 days after soaking.

Best Growing Methods

  • Use a sprouting jar with mesh lid or a shallow sprouting tray.
  • Ensure good drainage and air circulation to prevent mold.
  • Keep out of direct sunlight during sprouting to avoid bitterness.
  • Maintain a consistent temperature between 65°F and 75°F (18°C – 24°C).

Storage

  • Store harvested sprouts in an airtight container in the refrigerator.
  • Use within 3 to 5 days for best freshness.
  • Avoid excess moisture to prevent spoilage.

Using the Ready Sprouts

  • Add fresh coriander sprouts to salads, sandwiches, wraps, and garnishes.
  • Use in smoothies or juices for added nutrition.
  • Incorporate into soups or stir-fries just before serving for flavor.

Helpful Tips

  • Rinse seeds before soaking to remove debris.
  • Discard any seeds that do not sprout after 3 days.
  • Avoid overwatering during rinsing to reduce mold risk.
  • Experiment with light exposure to balance flavor and growth.

Did You Know

  • Coriander sprouts contain higher levels of vitamin C than mature seeds.
  • The fresh aroma of coriander comes from the essential oils present in the seeds and sprouts.
  • Coriander is sometimes called “Chinese parsley” due to its leaf resemblance but has a distinct seed flavor.