Description

Culantro (Eryngium foetidum) Information

Description

Culantro, sometimes called Mexican coriander or “Recao” in Puerto Rican cuisine, is a tropical perennial herb native to Central and South America and the Caribbean. It has long, serrated leaves and a strong aroma and flavor similar to cilantro but more intense. Culantro is a staple in Caribbean, Latin American, and Southeast Asian cuisines, often used to add depth and richness to soups, stews, and sauces.

Educational Information: The difference between Cilantro and Culantro. ~ (Video)

Nutritional Data

• Calories: 23 kcal per 100g
• Carbohydrates: 3.6 g
• Protein: 2.2 g
• Fat: 0.5 g
• Fiber: 2.8 g
• Vitamin A: High levels
• Vitamin C: High levels
• Calcium: 92 mg
• Iron: 1.9 mg
• Antioxidants: Rich in phenolic compounds

Culantro is also known for its high levels of vitamins A and C and essential nutrients like calcium and iron, contributing to its reputation as a healing herb in traditional medicine.

PLU Code

• PLU Code: 4889 (for fresh Culantro leaves in stores where it’s available)

Ayurvedic Data

In Ayurvedic medicine, culantro is valued for its cooling properties and is believed to balance excess heat (pitta) in the body. It is used for its digestive and anti-inflammatory benefits and is often employed to aid in respiratory and digestive issues. Culantro is thought to have a calming effect, helping to soothe the stomach, promote detoxification, and support respiratory health.

Ten Healthy Recipes Using Culantro

1. Culantro Lime Rice
   • Ingredients: Long-grain rice, fresh culantro, lime juice, garlic, and salt.
   • Instructions: Cook rice with chopped culantro and garlic; finish with a splash of lime juice for a fresh, aromatic side dish.
2. Culantro Pesto
   • Ingredients: Fresh culantro, garlic, nuts (cashews or almonds), olive oil, and Parmesan cheese.
   • Instructions: Blend all ingredients until smooth; use as a sauce for pasta, sandwiches, or as a dip.
3. Culantro Chimichurri
   • Ingredients: Fresh culantro, parsley, red wine vinegar, garlic, olive oil, and red pepper flakes.
   • Instructions: Chop culantro and parsley finely; mix with vinegar, oil, and spices for a vibrant, herbaceous sauce for grilled meats or vegetables.
4. Culantro-Infused Black Bean Soup
   • Ingredients: Black beans, vegetable broth, onion, garlic, culantro, and spices.
   • Instructions: Sauté onions and garlic, add beans and broth, then simmer with chopped culantro for a rich, aromatic soup.
5. Thai-Style Culantro Salad
   • Ingredients: Culantro, mixed greens, lime juice, fish sauce, chili flakes, and roasted peanuts.
   • Instructions: Toss greens with culantro, dress with lime and fish sauce, and garnish with chili flakes and peanuts for a refreshing, tangy salad.
6. Culantro Salsa Verde
   • Ingredients: Tomatillos, culantro, jalapeño, garlic, and lime juice.
   • Instructions: Blend tomatillos with culantro, jalapeño, garlic, and lime juice for a zesty, flavorful salsa for tacos or grilled fish.
7. Culantro Spiced Chicken
   • Ingredients: Chicken breast, culantro, lime, garlic, and olive oil.
   • Instructions: Marinate chicken in culantro, lime, and garlic; grill until cooked for a fragrant, flavorful protein.
8. Culantro and Mango Chutney
   • Ingredients: Fresh mango, culantro, ginger, vinegar, and sugar.
   • Instructions: Cook mango with ginger and vinegar; add culantro at the end for a tropical chutney with depth and aroma.
9. Caribbean Culantro Marinade
   • Ingredients: Culantro, garlic, onions, peppers, vinegar, and olive oil.
   • Instructions: Blend ingredients into a paste, and use as a marinade for meats or tofu before grilling for a bold flavor.
10. Culantro-Spiced Lentil Stew
    • Ingredients: Lentils, vegetable broth, tomatoes, carrots, celery, culantro, and spices.
    • Instructions: Simmer lentils with broth, tomatoes, and veggies; add chopped culantro near the end for a hearty, nutritious stew.

These recipes highlight culantro’s robust, herbal flavor and versatility across different dishes, from salads to stews. Its bold aroma and nutritional profile make it a healthy addition to various cuisines.