Green Cardamom 101: Nutrition, Benefits, How To Use, Buy, Store | Green Cardamom: A Complete Guide

What is Green Cardamom

Green cardamom, scientifically known as Elettaria cardamomum, is a spice that belongs to the ginger family (Zingiberaceae). It is native to the Indian subcontinent and is widely used in culinary applications, both in sweet and savory dishes. The spice is also known as true cardamom and is one of the most expensive spices by weight.

Here are some key characteristics and uses of green cardamom:

1. Flavor and Aroma: Green cardamom has a unique and intense flavor with a combination of citrus, herbal, and slightly sweet notes. It has a highly aromatic and resinous fragrance.
2. Appearance: The small green pods are the most commonly used part of the cardamom plant. Inside the pods, there are small black seeds that are the source of the spice’s flavor.
3. Culinary Uses: Green cardamom is a versatile spice used in a variety of dishes, including curries, rice dishes, desserts, and beverages. It is a common ingredient in Indian, Middle Eastern, and Scandinavian cuisines.
4. Beverages: Cardamom is often added to teas and coffees, imparting a distinct and refreshing flavor. In some cultures, it is also used in the preparation of traditional spiced beverages like masala chai.
5. Desserts: Green cardamom is a popular ingredient in many desserts, including cookies, cakes, and puddings. It adds a rich and aromatic element to sweet dishes.
6. Medicinal Uses: In traditional medicine, cardamom has been used for its potential digestive and respiratory benefits. It is believed to have antioxidant properties and may help alleviate digestive issues.
7. Essential Oil: The essential oil extracted from cardamom is also utilized in perfumes, aromatherapy, and as a flavoring agent in the food and beverage industry.

When purchasing green cardamom, it is advisable to buy whole pods rather than pre-ground powder to retain the maximum flavor. Crushing or grinding the pods just before use ensures the spice’s freshness and potency.

Other Names of Green Cardamom

Green cardamom is known by various names in different regions and languages. Some of the alternative names for green cardamom include:

1. True Cardamom: This term is often used to distinguish green cardamom (Elettaria cardamomum) from other types of cardamom, such as black cardamom.
2. Elaichi or Ela: These are the common names for cardamom in Hindi and several other Indian languages.
3. Cardamon: This is an alternate spelling commonly used in English.
4. Small Cardamom: This term is used to distinguish green cardamom from black cardamom, which is larger and has a different flavor profile.
5. Choti Elaichi: In Hindi, “choti” means small, so this term translates to “small cardamom.”
6. Queen of Spices: This is a nickname for cardamom, emphasizing its importance and premium status in the spice world.
7. Hari Elaichi: In Hindi, “hari” means green, so this term translates to “green cardamom.”
8. Elettaria Cardamom: This is the scientific name of the green cardamom plant.
9. Malabar Cardamom: Referring to the region of Malabar in India, where cardamom is also cultivated.
10. Suksmaila: This is another name for cardamom in Sanskrit.

These names may vary across cultures and languages, but they all refer to the same aromatic spice. Green cardamom is highly valued for its culinary uses and is a key ingredient in various cuisines around the world.

Nutritional Value of Green Cardamom

The nutritional value of green cardamom is based on a serving size of 100 grams. Keep in mind that people typically use cardamom in much smaller amounts, so the actual nutritional intake may be significantly less.

Nutrient	Amount per 100g
Calories	311 kcal
Water	8.3 g
Protein	10.8 g
Total Fat	6.7 g
Carbohydrates	68.5 g
Dietary Fiber	28 g
Sugars	1.7 g
Calcium	383 mg
Iron	13.97 mg
Magnesium	229 mg
Phosphorus	178 mg
Potassium	1119 mg
Sodium	18 mg
Zinc	7.47 mg
Vitamin C	21 mg
Vitamin B6 (Pyridoxine)	0.23 mg
Vitamin E	0.81 mg
Vitamin K	155 µg

Benefits of Green Cardamom

Green cardamom is not only a popular spice in culinary applications but also known for several potential health benefits. Here are some of the potential benefits of green cardamom:

1. Digestive Health: Green cardamom has traditionally been used to aid digestion. It may help soothe gastrointestinal issues, reduce bloating, and alleviate gas. The spice contains compounds that stimulate the production of digestive enzymes.
2. Antioxidant Properties: Green cardamom is rich in antioxidants, which can help neutralize free radicals in the body. Antioxidants play a role in protecting cells from damage and may contribute to overall health.
3. Anti-inflammatory Effects: Some studies suggest that cardamom may have anti-inflammatory properties, helping to reduce inflammation in the body. Chronic inflammation is linked to various health issues, including cardiovascular diseases and certain types of cancer.
4. Oral Health: Chewing cardamom pods is believed to help freshen breath and improve oral health. The antimicrobial properties of cardamom may contribute to fighting bacteria in the mouth.
5. Respiratory Health: In traditional medicine, cardamom has been used to relieve respiratory issues such as coughs and congestion. The spice’s expectorant properties may help clear mucus and improve breathing.
6. Heart Health: Some studies suggest that cardamom may have potential benefits for heart health. It may help lower blood pressure and improve lipid profiles by reducing levels of total cholesterol and triglycerides.
7. Anti-Cancer Potential: While research is in the early stages, some studies have suggested that the compounds in cardamom may have anti-cancer properties. These potential benefits are attributed to the spice’s antioxidant and anti-inflammatory effects.
8. Blood Sugar Control: Some studies indicate that cardamom may have a positive impact on blood sugar levels. It may help improve insulin sensitivity and lower blood sugar levels, which is beneficial for individuals with diabetes.
9. Aphrodisiac Properties: In some cultures, cardamom is believed to have aphrodisiac properties and is used as a natural remedy to enhance libido.

It’s important to note that while green cardamom has these potential benefits, individual responses can vary. It is advisable to consume cardamom as part of a balanced and varied diet rather than relying on it as a sole remedy for health issues. If you have specific health concerns or conditions, it’s always a good idea to consult with a healthcare professional for personalized advice.

Varieties of Green Cardamom

There are several varieties of green cardamom, and the flavor profile can vary slightly among them. The main types of green cardamom include:

1. Malabar Cardamom (Elettaria cardamomum var. Malabar): This variety is primarily grown in the Western Ghats of India, particularly in the Malabar region. Malabar cardamom is considered to be of high quality and is known for its intense flavor and aroma. It is often preferred in culinary applications.
2. Mysore Cardamom (Elettaria cardamomum var. Mysore): Grown in the Mysore region of Karnataka, India, Mysore cardamom is another well-regarded variety. It is known for its bold flavor and is often considered to be one of the best varieties of green cardamom.
3. Vazhuka (or Vazhuka Elaichi): This variety is grown in the Idukki district of Kerala, India. It is known for its large pods and bold flavor.
4. Rajapuri Cardamom: Grown in the western Indian state of Gujarat, Rajapuri cardamom is characterized by its large pods and strong, sweet flavor.
5. Nadan Cardamom: This variety is cultivated in the southern Indian state of Kerala. Nadan cardamom is known for its robust flavor and is often used in traditional Kerala cuisine.
6. Coorg Cardamom: Grown in the Coorg (Kodagu) region of Karnataka, India, this variety is appreciated for its aromatic and flavorful characteristics.
7. Sub-Varlakonda Cardamom: Cultivated in the Sub-Varlakonda region of Andhra Pradesh, India, this variety is known for its strong aroma and taste.
8. Ceylon Cardamom (Elettaria cardamomum var. Ceylon): This variety is grown in Sri Lanka. While not as widely produced as Indian varieties, Ceylon cardamom is known for its unique flavor profile and is sometimes used in blends.

It’s important to note that within each variety, factors such as growing conditions, soil, and climate can influence the flavor and aroma of the cardamom. Additionally, the age of the cardamom pods at the time of harvesting can also impact their characteristics. Each variety has its own nuances, and the choice of which to use may depend on personal preference and the specific culinary application.

What Does Green Cardamom Taste Like

Green cardamom has a complex and unique flavor profile that combines a variety of aromatic and herbal notes. The taste of green cardamom is described as follows:

1. Citrusy: Green cardamom has a hint of citrusy brightness, with subtle lemon and floral undertones. This contributes to its refreshing and uplifting flavor.
2. Spicy and Sweet: It carries a warm and slightly spicy taste, often accompanied by a mild sweetness. The sweetness is not overpowering but adds a pleasant contrast to the spice.
3. Eucalyptus-like Freshness: Some people describe green cardamom as having a cool and fresh element reminiscent of eucalyptus. This adds a crisp and clean aspect to the overall flavor.
4. Peppery and Minty: There are peppery and minty notes in green cardamom, which contribute to its aromatic and savory qualities. These characteristics make it a versatile spice in both sweet and savory dishes.
5. Woody and Resinous: Green cardamom pods also have a slightly woody and resinous quality, providing depth to the flavor profile.
6. Bitterness: In some cases, there may be a mild bitterness, especially if the pods are crushed or ground. However, when used in appropriate amounts, this bitterness is usually not prominent.

The combination of these various flavor elements makes green cardamom a prized and versatile spice in culinary applications. It is used in a wide range of dishes, including curries, rice dishes, desserts, and beverages, to impart its distinct and aromatic taste. Additionally, green cardamom is often a key component in spice blends and masalas, contributing to the overall complexity of the flavors.

How To Use Green Cardamom

Green cardamom is a versatile spice that can be used in various culinary applications, adding a unique and aromatic flavor to dishes. Here are some common ways to use green cardamom:

1. Whole Pods: Green cardamom pods can be added whole to dishes to infuse flavor. They are often used in rice dishes, curries, stews, and soups. The pods should be crushed or lightly bruised before adding to release the seeds’ aromatic oils.
2. Crushed or Ground: Remove the seeds from the green cardamom pods and crush or grind them using a mortar and pestle or a spice grinder. Ground cardamom can be added to both sweet and savory recipes. It is a common ingredient in baked goods, such as cookies, cakes, and bread.
3. Tea and Beverages: Add crushed green cardamom pods or ground cardamom to tea or coffee for a flavorful twist. Cardamom tea, often known as masala chai, is a popular beverage in many cultures.
4. Desserts: Green cardamom enhances the flavor of desserts. Add ground cardamom to puddings, ice creams, custards, and fruit salads. It pairs well with ingredients like cinnamon, nutmeg, and cloves.
5. Spice Blends: Green cardamom is a key ingredient in various spice blends, such as garam masala in Indian cuisine. It complements other spices like cinnamon, cloves, and cumin. You can use these blends in a wide range of savory dishes.
6. Infusing Liquids: Infuse liquids such as milk, cream, or syrup with green cardamom to impart its flavor. This can be done by simmering the liquid with whole or crushed cardamom pods and then straining them out.
7. Savory Dishes: Use green cardamom in savory dishes like biryanis, pilafs, and meat curries. It pairs well with a variety of proteins, including chicken, lamb, and beef.
8. Pickling: Some pickling recipes, especially in Indian cuisine, may include green cardamom to enhance the flavor of the pickling liquid.

Remember that the intensity of green cardamom’s flavor can vary, so it’s best to start with a small amount and adjust to taste. Additionally, using whole pods and removing them before serving is common in many recipes to prevent biting into the pods directly. Experimenting with green cardamom in different types of dishes can help you discover its versatility in the kitchen.

Substitute for Green Cardamom

If you don’t have green cardamom available, you may need a substitute that can provide a similar flavor profile. Keep in mind that while substitutes can mimic some aspects of green cardamom’s taste, none will replicate its unique combination of citrusy, spicy, and herbal notes perfectly. However, here are some alternatives you can consider:

1. Black Cardamom: While black cardamom has a different flavor profile, it shares some similarities with green cardamom. Black cardamom has a smoky, earthy flavor and is less sweet than the green variety. Use it sparingly as a substitute, keeping in mind that the flavors are not identical.
2. Ground Cardamom: If you don’t have whole green cardamom pods, ground cardamom can be used as a substitute in recipes that call for ground or crushed cardamom. However, be aware that ground cardamom can lose its flavor more quickly than whole pods.
3. Cardamom Extract or Oil: If you’re looking for a convenient option, cardamom extract or oil can provide the essence of cardamom. Use it sparingly, as it is highly concentrated.
4. Cinnamon and Cloves: For a somewhat similar warm and spicy flavor, you can combine ground cinnamon and ground cloves. This blend won’t replicate cardamom precisely, but it can work in certain recipes, especially those with sweet or spiced flavors.
5. Allspice: Allspice is a spice that combines flavors reminiscent of cinnamon, cloves, and nutmeg. While it’s not a perfect substitute for cardamom, it can offer a warm and slightly sweet profile.
6. Coriander and Citrus Zest: A combination of ground coriander and citrus zest (such as lemon or orange) can provide a hint of the citrusy and herbal notes found in green cardamom.
7. Ginger: In some recipes, especially those with a savory profile, a small amount of fresh or ground ginger may add a warm and spicy kick similar to cardamom.

When substituting, keep in mind that the amounts may need adjustment based on the specific recipe and your personal taste preferences. It’s always a good idea to start with a smaller quantity and add more gradually to achieve the desired flavor.

Where to Buy Green Cardamom

You can buy green cardamom at various places, both online and in physical stores. Here are some common places where you can purchase green cardamom:

1. Grocery Stores: Many well-stocked grocery stores carry green cardamom in the spice section. Look for it either in the whole spices or ground spice aisle.
2. Specialty or Ethnic Grocery Stores: Stores that specialize in spices or focus on particular cuisines, such as Indian or Middle Eastern grocery stores, are likely to have a wide selection of green cardamom.
3. Supermarkets with Ethnic Sections: Some larger supermarkets have specific sections dedicated to ethnic or international foods. Check these sections for green cardamom.
4. Online Retailers: Numerous online retailers offer green cardamom in various forms, including whole pods and ground. Popular online platforms include Amazon, eBay, and specialty spice shops.
5. Local Spice Shops: Independent spice shops often carry a variety of spices, including green cardamom. These shops may provide a fresher and higher-quality product.
6. Farmers’ Markets: Depending on your location, farmers’ markets or local markets may have vendors selling spices, including green cardamom.
7. Health Food Stores: Some health food stores and natural food stores carry a selection of spices, including green cardamom. Check the bulk spice section for the best options.

When buying green cardamom, consider purchasing whole pods rather than pre-ground powder to preserve the spice’s freshness and flavor. Whole pods can be crushed or ground just before use to release the aromatic oils. Additionally, check the packaging for the origin and freshness date to ensure the quality of the spice.

Whether you prefer to shop in person or online, the availability of green cardamom has increased in recent years, making it accessible to a broader range of consumers.

How To Store Green Cardamom

Proper storage of green cardamom is essential to maintain its flavor and aroma over time. Here are some guidelines on how to store green cardamom effectively:

1. Keep it in an Airtight Container: Store green cardamom in an airtight container to prevent exposure to air, which can lead to loss of flavor and aroma. A glass jar with a tight-sealing lid or a metal tin works well for this purpose.
2. Store in a Cool, Dark Place: Keep the container in a cool, dark place away from direct sunlight and heat. Excessive heat and light can cause the spices to lose their potency.
3. Avoid Moisture: Moisture can lead to the degradation of green cardamom and may promote the growth of mold. Ensure that the storage container is moisture-resistant. If you live in a humid environment, you may also consider adding a moisture-absorbing packet or silica gel to the container.
4. Use Whole Pods: If possible, store green cardamom in its whole pod form. The pods protect the seeds inside, preventing them from losing their flavor as quickly. Crush or grind the pods just before using to maximize freshness.
5. Label the Container: If you have multiple spice containers, label them to easily identify the contents. This is especially helpful if you store various spices in similar-looking containers.
6. Check for Freshness: Green cardamom, like other spices, has a limited shelf life. Check for the freshness date on the packaging, and if you purchase cardamom in bulk, consider writing the purchase date on the container. Whole cardamom pods generally have a longer shelf life compared to ground cardamom.
7. Avoid Refrigeration: It’s generally not necessary to refrigerate green cardamom. Refrigeration can introduce moisture, and the fluctuating temperatures can affect the spice’s quality.

By following these storage recommendations, you can help preserve the freshness and potency of green cardamom, ensuring that it remains a flavorful and aromatic spice for your culinary creations.

Frequently Asked Questions (FAQs) About Green Cardamom