Turmeric is a vibrant yellow spice that is commonly used in Indian and Southeast Asian cuisines. Known for its earthy, peppery flavor and golden color, turmeric has also gained popularity for its potential health benefits. Curcumin, the main active compound in turmeric, has been studied for its antioxidant and anti-inflammatory properties. While turmeric is most often associated with curries, it can provide flavor, color, and nutritional value to a wide variety of dishes. If you have turmeric in your pantry, you may be wondering what foods it pairs well with. Here, we provide a guide to the foods that taste best with turmeric.
What is Turmeric?
Turmeric is a flowering plant in the ginger family. The part used as a spice is the rhizome or root, which is dried and ground into a yellow powder. Turmeric has been used for thousands of years as a culinary spice, natural dye, and Ayurvedic medicine. The main phytochemical (plant chemical) responsible for turmeric’s vibrant color and many of its potential benefits is curcumin. Research suggests curcumin has antioxidant, anti-inflammatory, antimicrobial, and potential anticancer effects. While clinical trials are still needed, preliminary findings on curcumin are promising. Turmeric root contains around 2-5% curcumin.
Complementary Flavors and Foods
Turmeric has an earthy, slightly bitter flavor with notes of orange and ginger. This unique flavor profile pairs well with a variety of ingredients. Here are some complementary flavors and foods that taste great with turmeric:
Warm spices
Turmeric belongs to the warm spice family along with ingredients like cinnamon, nutmeg, cumin, coriander, and ginger. Combining turmeric with these spices can enhance its warming flavors. Some options include turmeric-cinnamon tea or turmeric baked intoMoroccan tagines with cumin and coriander.
Onions and garlic
Sautéing onion and garlic provides a savory, aromatic base for turmeric to add its spice and vibrancy. Onions and garlic pair beautifully with turmeric in everything from scrambled eggs to roasted vegetables.
Leafy greens
Turmeric’s earthiness complements hearty leafy greens like spinach, kale, collard greens, and cabbage. Try sautéing greens in olive oil with minced garlic and turmeric. You can also add turmeric to green smoothies and juices.
Cruciferous vegetables
The subtle bitterness of cruciferous veggies like broccoli, cauliflower, and Brussels sprouts is nicely balanced by turmeric’s peppery kick. Roast cauliflower florets and Brussels sprouts with olive oil, salt, and turmeric for a delicious side dish. Or add turmeric to creamy broccoli soup.
Legumes
Turmeric adds great color and flavor to legumes like lentils, chickpeas, and beans. Use it to season hummus, lentil soups, chickpea curries, white bean casseroles, and more.
Eggs
The bright hue of turmeric looks beautiful sprinkled on deviled eggs or mixed into scrambled eggs. Turmeric also adds an earthy aroma and Indian flair.
Rice and grains
Combine turmeric with rice or ancient grains like quinoa, farro, and buckwheat for an antioxidant-rich side dish. Try cooking the grains in broth seasoned with turmeric.
Nuts and seeds
Turmeric’s flavor can complement nutty, crunchy foods. Sprinkle it on roasted nuts or blend it into nut butters. You can also add it to seed-based crusts and baked goods.
Coconut milk
The rich creaminess of full-fat coconut milk tempers turmeric’s earthy bitterness. Simmer turmeric into coconut milk-based curries, stews, and soups. You can also add coconut milk and turmeric to smoothies.
Yogurt and cheese
Dairy products work well with turmeric, mellowing out any harshness. Mix turmeric into plain yogurt and use as a base for salad dressings, marinades, and raitas (Indian yogurt dip). Or add turmeric to cheese dishes like macaroni and cheese or cauliflower cheese bake.
Chicken, fish, and meat
Turmeric adds plenty of flavor and visual appeal to poultry, seafood, and meat dishes. Rub turmeric mixtures on chicken, fish, flank steak, or lamb before grilling or roasting. You can also add turmeric to meatballs, meatloaf, stews, and shish kebabs.
Citrus
Turmeric’s earthy notes pair well with the bright acidity of citrus fruits. Orange and lemon juice or zest can balance out turmeric’s flavor profile. Add turmeric and citrus to marinades, dressings, rice dishes, and smoothies.
10 Dishes and Beverages to Make with Turmeric
Here are 10 delicious ways to use turmeric to brighten up both savory and sweet foods:
1. Golden milk
This anti-inflammatory beverage combines turmeric with creamy coconut or almond milk and warming spices like cinnamon and ginger. It makes a soothing drink any time of day.
2. Tandoori chicken
Tandoori chicken gets its characteristic red-orange color from a spice blend containing turmeric, paprika, garlic, ginger, and more. Turmeric also adds flavor to the yogurt-based marinade.
3. Turmeric tea
Simply add 1⁄4 to 1⁄2 teaspoon of turmeric powder to a mug of hot water or tea. Combine with lemon, honey, ginger, cinnamon, or black pepper for extra flavor.
4. Curried lentils
Red or yellow lentils make an ideal canvas for turmeric’s vibrant hue. Cook lentils with turmeric, onions, garlic, ginger, and your choice of Indian spices.
5. Turmeric eggs
Jazz up scrambled eggs by adding a pinch of turmeric and a dash of black pepper or hot sauce. Or boil eggs with turmeric for bright yellow curried deviled eggs.
6. Turmeric rice
Cook white or brown rice in broth spiced with turmeric for a striking side dish. Top with extra turmeric, chopped nuts, or scallions.
7. Turmeric shrimp
Marinate raw shrimp in a mixture of olive oil, turmeric, garlic, cumin, and red pepper flakes. Grill or sauté until done.
8. Roasted cauliflower
Toss cauliflower florets with olive oil, salt, and turmeric before roasting at a high temperature until caramelized.
9. Turmeric dressing
Whisk together olive oil, lemon juice, Dijon mustard, garlic, and turmeric for a tangy salad dressing.
10. Turmeric smoothie
Include turmeric powder or fresh turmeric root in your next green, fruit, or veggie smoothie for an antioxidant boost.
How Much Turmeric Should You Use?
Turmeric is potent spice, so you only need a small amount to impart flavor and color. As a general guideline, try using:
- 1⁄4 – 1⁄2 teaspoon of ground turmeric per serving
- 1 inch of fresh turmeric root per 3-4 servings
- 1⁄2 – 1 inch of grated fresh turmeric per serving
Start on the lower end of the recommended amount. You can always add more turmeric later to taste.
Too much turmeric may result in overly bitter, metallic flavors. The distinctive yellow color can also stain hands, clothes, and countertops.
Tips for Cooking with Turmeric
Here are some helpful tips for getting the most flavor and color out of your turmeric:
- Add turmeric early in cooking for the most flavor absorption.
- Sauté turmeric in oil or broth to boost its solubility and release antioxidants.
- Season simply with salt, pepper, garlic, ginger, lemon, and nutmeg.
- Combine with black pepper. Piperine in pepper enhances curcumin absorption.
- Use cream, coconut milk, or fats to mellow turmeric’s bitterness.
- Turmeric stains easily. Avoid getting it on clothes and surfaces if possible.
Potential Health Benefits of Turmeric
In addition to adding great flavor to food, turmeric contains curcumin and other antioxidant compounds that may provide health benefits. Here is an overview of the current research:
Anti-inflammatory effects
Several studies suggest curcumin has powerful anti-inflammatory properties. It may inhibit many molecules involved in inflammation like prostaglandins, leukotrienes, and nuclear factor kappa B (NF-kB).
Antioxidant effects
Research shows curcumin boosts the body’s natural antioxidant defenses and reduces oxidative stress associated with aging and disease.
Improved arthritis symptoms
Patients with arthritis may experience improvements in pain, stiffness, and swelling when taking turmeric supplements. More research is needed.
Potential anticancer benefits
Curcumin appears to kill cancer cells and prevent tumor growth in lab and animal studies. Human trials are limited, but promising. Turmeric may help prevent and treat various types of cancer.
Heart and liver health
Preliminary evidence suggests curcumin may protect against atherosclerosis, reduce blood clots, lower cholesterol, and prevent liver damage caused by toxins. More human research is needed.
Antimicrobial properties
Test tube research indicates curcumin may inhibit the growth of bacteria, viruses, and fungi. However consuming turmeric in normal amounts is unlikely to affect gut microbiota.
Bioavailability challenges
One of the challenges with getting therapeutic levels of curcumin is that it has low bioavailability. Curcumin is poorly absorbed and rapidly metabolized and eliminated by the body. There are ways to enhance absorption by combining turmeric with piperine from black pepper or consuming with fats. High doses of curcumin supplements are likely needed for medicinal effects.
More research is needed to confirm turmeric’s efficacy and safety for medical uses. Speak to your doctor before taking high dose turmeric or curcumin supplements, especially with medications.
Is Turmeric Safe?
Consuming turmeric spice in the small amounts used for cooking is considered safe for most people. Very high doses of turmeric or curcumin supplements may cause side effects like rash, headaches, or digestive issues.
Special precautions to consider with turmeric include:
- Blood thinners – Turmeric may heighten the effects of anticoagulant and antiplatelet drugs. Avoid combining high dose turmeric supplements with blood thinners.
- Diabetes medications – Turmeric may enhance the effects of diabetes drugs by lowering blood sugar. Monitor blood glucose closely when taking turmeric alongside antidiabetic medications.
- Prior to surgery – Large amounts of turmeric may slow blood clotting. Stop taking turmeric supplements 2 weeks before planned surgery.
- Pregnancy and breastfeeding – There is not enough research to establish the safety of supplemental or medicinal turmeric intake during pregnancy or breastfeeding. Stick to culinary amounts when pregnant or nursing.
Conclusion
Turmeric is more than just a spice. With its tangy, peppery flavor and orange-yellow hue, turmeric can enhance and colorize all kinds of healthy recipes. Turmeric naturally pairs well with ingredients like coconut, citrus, onions, leafy greens, eggs, lentils, rice, and cruciferous veggies. Use turmeric liberally to add antioxidant benefits and delightful flavor to soups, curries, smoothies, dressings, meat, fish, rice, roasted veggies, and more. With amazing medicinal potential and culinary versatility, turmeric is a spice truly worth having in your kitchen.