What is Sumac? Exploring Its Culinary and Health Benefits
By Dr. Ashish Bajaj +2 more
Medically reviewed by Dr. Ashish Bajaj
Last updated: Jan 16, 2024Click to rate this article!
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By Dr. Ashish Bajaj +2 more
Medically reviewed by Dr. Ashish Bajaj
Last updated: Jan 16, 2024Table of Contents
Have you heard about Sumac? It’s an exciting spice that’s making waves in the food world. Apart from its rich flavours, it has health perks too. Curious about what sumac is? Or why it should make its way to your kitchen shelves? Let me tell you more about this intriguing spice. Its origins, the ways it’s used, and how it uplifts your health.
Sumac comes from the Arabic “summaq,” which means “dark red.” It is a crimson red, astringent spice popular in Middle Eastern cooking. Simply put, Sumac is a spice. Its colours are striking. It hails from the berries of the Rhus Coriaria shrub. The berries are dried, then ground and sifted to get rid of the bitter inner seed. The coarse crimson-coloured powder is then bottled as a spice to use in cooking. What does it taste like? It carries sour, sharp, bright, earthy, and fruity tones. It can jazz up dishes with its refreshing zing. That makes it a top pick in many kinds of cooking.
Where does Sumac come from? Mediterranean places hold their roots. Countries such as Italy, Turkey, and Iran. This is where the sumac plant flourishes. Its wild kind, the Rhus Coriaria shrub, makes the spice we call sumac. How? After drying and grinding the berries.
There is edible sumac that chefs love to use. It’s common in Middle Eastern foods. What’s special about its taste? It carries a lemon-like sourness that adds depth and zest to various dishes. Be it salads, rice, hummus, or even chicken and fish.
Did you know there’s also a toxic sumac? Many confuse it with the edible one due to name similarities. But take note. The toxic variant has white berries, unlike the edible one which sports red berries.
Sumac isn’t usually eaten in large amounts. So it doesn’t make a big contribution to daily nutrient intake. Yet, it still has health benefits when included in a balanced diet.
Sumac is chockfull of antioxidants. These help neutralise harmful free radicals in your body. This protects against health issues associated with oxidative stress.
Have you ever tried sumac? Although it looks spicy due to its vibrant red hue, it’s not. Instead, its taste is a pleasing blend of sour, sharp, and smoky flavours. It’s like a lemon but with mild earthy and floral hints.
Sumac berries of the Rhus Coriaria shrub are dried and crushed into a smooth powder. This gives Sumac a fine, even texture. Perfect to sprinkle on dishes or blend into recipes.
The majority of sumac found in grocery stores and marketplaces is ground from the dried berries of the sumac bush and sold as a coarse powder. While it is possible to purchase whole sumac berries in some parts of the world, it is uncommon to find these berries in most areas.
Research suggests that sumac is rich in phytochemicals such as flavanoids and tannins. In my opinion, sumac may be used to aid weight loss and skin diseases after consulting your doctor and ensuring there is no serious illness that needs medical intervention.
Dr. Siddharth Gupta, B.A.M.S, M.D
How is sumac used? Well, it’s big in the Middle Eastern food scene. Think of dishes like fattoush (a Lebanese salad) and musakhan (a Palestinian chicken dish). It’s also a key part of za’atar, a popular spice mix from the area.
Due to its charming flavour, sumac can enhance dishes from many culinary styles. Can you imagine it sprinkled on yoghurt for a zesty dip? Or mixed into dressings or marinades for added tanginess? Or dusted onto your preferred sides like popcorn or fries? Sumac’s sure to give a flavor kick that you’ll love.
You can also sprinkle it atop basmati rice, grain salads, pita chips, or any type of flatbread (or use it as a way to pump up the flavour of store-bought bread, crackers, or chips).
Add it to roasted vegetables or incorporate it into roasted nuts. Rub sumac on meat, fish, or poultry—if you’re grilling them, even better.
Give your roast chicken a flavour of the Middle East with our chicken with lemons, sumac and spiced yoghurt. Baked feta with sumac and grapes is an easy but impressive starter, it’s cheap to throw together, too. Spice up your sweet potato wedges with sumac, rosemary and thyme. These would go well with grilled chicken, salmon or alongside falafel wraps.
How to keep sumac fresh and flavorful? Simple. Store it in a cold, dry, dark place. Make sure it’s in a sealed jar. When stored correctly, the spice stays tasty for around a year.
When shopping for sumac, go for small amounts in sealed jars to ensure its freshness and quality. You can find it at most grocery stores, speciality spice shops, or online.
Can’t find sumac? Don’t worry. Use lemon zest, lemon juice, and vinegar instead for the same zesty flavours. Tamarind and amchur (dried mango powder) can also provide the same kind of sourness.
Fancy foraging for sumac? First, know how to spot the Rhus species and its red berries. You want to avoid picking the toxic sumac with white berries. Once you pick sumac berries, dry them, take out the seeds, and grind them to make your own sumac spice. But remember to be cautious!
In my experience, the well-known bacterium Streptococcus mutans is the agent behind dental caries and tooth damage. Studies have shown that the plant extract of sumac considerably reduces the production of bacterial biofilms by S. mutans, S. sobrinus, S. salivarius, and Enterococcus faecalis, on orthodontic wire. Sumac extracts may be potentially anti-bacterial and may be used to aid oral health after consulting your dentist.
Dr. Rajeev Singh, BAMS
Sumac is rich in antioxidant compounds. These include anthocyanins, tannins, and flavonoids. Together, they can provide substantial anti-inflammatory effects when you eat sumac.
Did you know research suggests sumac may support people with type 2 diabetes? It may help lower insulin levels, which in turn may be helpful to decrease the risk of heart disease.
Tannins found in sumac have antimicrobial properties. These could potentially help keep oral infections at bay by preventing bacterial growth.
Is Sumac good for sore muscles? Maybe, but we need more research to confirm. Yet, studies till now hint at positive results in those who drank sumac juice after a cardio workout.
Globally, cardiovascular disease (CVD) is the leading cause of death. Researchers claim that sumac plant extracts contain a wealth of bioactive substances that may enhance cardiovascular health.
Dr. Smita barode, B.A.M.S, M.S.
It’s vital to tell apart edible sumac from toxic sumac when buying or foraging for the spice. Edible sumac comes from the Rhus Coriaria shrub with red berries. The toxic variant has white berries.
Did you know sumac is in the same family as cashews? So those with allergies to this family should ask their healthcare provider before using Sumac.
Also Read: Is Falafel Healthy? A Nutritionist’s Research-Based Perspective
So there you go! Sumac is an ever-popular spice with endless uses. This radiant red beauty hails from the Mediterranean, offering a unique tang to various dishes. Plus, it’s full of antioxidants and health-promoting properties for better wellbeing. Want to raise your cooking game? Try adding sumac for a fresh, zesty zing to your favourite meals!
It’s often compared to lemon or other citrusy tastes due to its tanginess. Yet it also has unique earthy and floral veins that set it apart.
Sumac carries a sour, sharp, bright, earthy, and fruity taste that lends deep zest to any dish.
Think Middle Eastern dishes, salads, veggie recipes, and meals with proteins. Sumac adds a special touch. And let’s not forget potential health benefits, such as reducing inflammation and supporting metabolic and heart health.
Despite its red tone, sumac isn’t spicy. Its taste is zesty and tangy, much like a lemon.
While generally safe, pregnant or nursing women should consult a healthcare professional before using new or unfamiliar ingredients like sumac.
Edible sumac hails from the Rhus Coriaria shrub and carries red berries. Meanwhile, the toxic variant has white berries. Double-check before you consume!
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