Nutritional Value of Vietnamese Coriander
Nutritionists and dietary experts hail Vietnamese coriander as a highly nutritious food, especially beneficial for the growth and development of children, the elderly, and women in their pre-menopausal years.
This herb is packed with vitamins A, B1, and B2, along with essential minerals like calcium, iron, and protein. These attributes make it an excellent choice for consumption in its fresh form, often featured in salads, sandwiches, and as a topping for soups and hot pots.
Health Benefits of Vietnamese Coriander
Cooling and Weight Loss Properties: Vietnamese coriander possesses excellent cooling properties, making it a refreshing choice during hot summer days. With approximately 15 calories per 100 grams, it’s ideal for weight loss regimens. Each kilogram of this herb contains only 75 calories.
Eye Health and Degeneration Prevention: Zeaxanthin, a component of Vietnamese coriander, plays a role in enhancing vision and preventing age-related macular degeneration and cataracts. The herb’s flavonoids also contribute significantly to lung and oral cancer prevention.
Skin and Vision Nutrition: Fresh Vietnamese coriander is abundant in vitamin A and beta-carotene, essential for maintaining healthy skin and promoting good vision, particularly in forming protective mucous membranes in the eyes.
Reproductive Support: This herb provides folate and vitamin C, vital for fetal health during pregnancy, while also boosting immunity and fighting infections.
Bone Health: Containing vitamin K, Vietnamese coriander aids in calcium accumulation in bones, improving bone health and preventing osteoporosis.
Cooking with Vietnamese Coriander: A Delicious Soup Recipe
Ingredients:
500g Vietnamese coriander
200g minced meat
2 tomatoes
Scallions, cooking oil, salt, and seasoning powder (or broth mix)
Instructions:
Step 1: Prepare the Ingredients
Marinate the minced meat with 1 tablespoon of broth mix and set it aside for about 15 minutes to absorb the flavor.
Separate the stems from the Vietnamese coriander, discarding any wilted leaves. Rinse the herb and soak it in a diluted salt solution for 10-15 minutes to ensure cleanliness.
Wash the tomatoes and cut them into wedges.
Clean the scallions and finely chop the white parts for sautéing.
Step 2: Cook the Soup
Heat some cooking oil in a pan. Add the chopped scallions (or shallots, if preferred) and sauté until fragrant.
Add the minced meat and cook until it changes color and absorbs the flavors. As the meat nears doneness, season it with a pinch of salt and add the tomatoes. Continue cooking until the tomatoes soften.
Pour in some water, bring it to a boil, and adjust the seasoning to taste.
When the water boils and the tomatoes are soft, add the Vietnamese coriander and stir. This herb cooks quickly, so turn off the heat shortly after adding the herb. (You may add a pinch of seasoning powder before turning off the heat for extra flavor.)
Step 3: Serve and Enjoy
This easy-to-prepare dish transforms simple ingredients into a nutritious and tasty meal for the family. For added depth of flavor, consider using chicken or bone broth instead of water.
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