Coriander Seeds on a FODMAP Diet
Knowing you can consume coriander seeds on a low FODMAP diet can be hugely helpful when you’re trying to cook an Indian inspired dish without onions and garlic. But just knowing you can eat them isn’t enough. We’ve covered everything you could need to know about coriander seeds below:
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Recommended Coriander Seeds Portion
As a general rule of thumb, it’s a good idea to limit your portion size of any spice to 1 teaspoon. Thankfully, spices like coriander seeds pack a punch in a small quantity so only being able to have 1 teaspoon shouldn’t be a problem as it’s unlikely you’ll want more than this.
How to Use Coriander Seeds
Before you look at using coriander seeds in any dish, we would highly recommend toasting them over a low heat in a dry pan. This will release their strong aroma and flavour and ensure you get the most flavour per seed. So how can you use them?
Curry Mix – Coriander seeds are one of the key elements to the base of any curry. Try toasting with cumin seeds then crushing with chilli powder, turmeric and fennel seeds to the ultimate curry mix. You can then cook it down with tomatoes and meat and you’ve got yourself a simple, easy and low FODMAP curry.
Bread – Bread doesn’t have to be plain and boring. Instead, try mixing some toasted coriander seeds into the dough and baking. It will add a deliciously warm, citrus note to your bread.
Roasted Vegetables – Take your dull roasted vegetables to the next level by tossing with some toasted coriander seeds before roasting. It will, almost, season the vegetables as they cook.
Don’t limit yourself to just cooking curry with coriander seeds. They are a hugely versatile ingredient to have in your store cupboard.
Is Coriander Herb Low FODMAP?
Coriander (or cilantro), like most herbs, is low FODMAP and a great way to add fresh flavour to your cooking. To be on the safe side, you should try to limit your service to 1 tablespoon of chopped, fresh herb but this will be plenty. Coriander, in particular, can be quite overpowering so it’s worth erring on the side of caution.
Are Spices Low FODMAP?
Generally speaking, most spices are low FODMAP provided that you keep the portion to below 1 teaspoon. This includes cumin, bay, coriander, turmeric, ginger, chilli powder, cinnamon, curry powder and fennel seeds.
Yes, having to avoid onion and garlic does mean you need to re-evaluate the way in which you cook but having access to such a variety of spices can be an easy way to regain flavour in your cooking.
There’s often a misconception that following a low FODMAP diet restricts the flavour you can add to a dish. This is mainly because people know they have to avoid onion and garlic. But this misconception couldn’t be further from the truth.
A whole range of spices can be used to create in-depth, tasty curries and dishes while remaining low FODMAP and coriander seeds are one of those spices you can use.