🥬 Coriander Seeds
Coriander seeds are the dried fruit of the Coriandrum sativum plant, offering a warm, citrusy, and slightly sweet flavor profile that's distinctly different from fresh coriander leaves (cilantro). These small, round, tan-colored seeds are a staple in cuisines worldwide, from Indian curries to Middle Eastern spice blends and Latin American dishes. For those following a Low FODMAP diet, coriander seeds are an excellent choice. They're considered low FODMAP in typical culinary amounts, making them a safe and flavorful way to add depth to your cooking without triggering digestive symptoms. Unlike some other spices that may contain high FODMAP ingredients or be problematic in larger quantities, coriander seeds can be used generously to enhance your meals. Coriander seeds are available in two main forms: whole seeds and ground powder. Whole seeds have a longer shelf life and can be toasted to release their aromatic oils before grinding fresh for maximum flavor. Ground coriander powder offers convenience and is commonly used in spice blends, rubs, and curry powders. Both forms are equally low FODMAP, so your choice depends on your cooking preferences and recipe requirements. Nutritionally, coriander seeds pack impressive benefits for gut health and overall wellness. They're rich in dietary fiber, which supports digestive regularity, and contain antioxidants like quercetin and tocopherols that help reduce inflammation. Traditional medicine has long valued coriander seeds for their carminative properties—meaning they may help reduce gas and bloating. They also provide essential minerals including iron, magnesium, and manganese, along with vitamin C. When cooking with coriander seeds, toasting them in a dry pan for 1-2 minutes before use intensifies their flavor and releases their essential oils. This step is particularly valuable in Indian cooking for tempering (tadka) or creating spice blends like garam masala. Ground coriander works beautifully in marinades, soups, stews, and baked goods. The seeds pair exceptionally well with cumin, creating a foundational flavor base in many cuisines. Store whole seeds in an airtight container away from light and heat for up to two years; ground coriander maintains optimal flavor for about six months.
Bezpieczna porcja
2 teaspoons (4g) whole or ground coriander seeds per serving
🔬 Nota naukowa
Coriander seeds have been tested by Monash University and are classified as low FODMAP in typical serving sizes used in cooking. Unlike the fresh leaves (cilantro), which contain different compounds, the dried seeds don't contain significant amounts of fructans, GOS, or other FODMAPs. The seeds are primarily composed of essential oils (linalool and pinene), fiber, and various minerals. Because spices are typically used in small quantities relative to other ingredients, coriander seeds pose minimal FODMAP risk even when used generously in recipes. The carminative properties of coriander seeds may actually provide digestive benefits, potentially helping to soothe the gut and reduce gas formation. No upper limit has been established for coriander seeds, as standard culinary amounts remain well within low FODMAP parameters.