Making a recipe that requires turmeric but then realize that you don’t have any? Fear not, for these 21 best substitutes for both fresh and dried turmeric have you fully covered, saving you a trip to the store.
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Table of Contents
What is turmeric?
Turmeric is a root that looks an awful lot like fresh ginger root and comes from Southeast Asia. It is known for having anti-inflammatory benefits and for having a yellowish-orange hue, particularly in dried powder form.
Quick Guide:
Hey, I get it…sometimes you just need a quick answer while you search for turmeric substitutes while you’re standing in your kitchen. These should help!
- Go-to Middle Eastern substitutions: Floral saffron can give you that bright pop of color that turmeric provides while staying true to these regional flavors.
- Substitute in curries: Curries that call for turmeric can rely on curry powder if the base of that curry powder has turmeric.
- Best alternative in Southeast Asian dishes: A blend of ginger and cumin can help you out in a pinch.
health benefits
Turmeric has been shown to have many health benefits. It has been shown to improve not only your physical health but also your psychological well-being.
Physical Health Benefits
Turmeric, often referred to as the “golden spice,” has been used for centuries as a culinary ingredient and a medicinal herb in traditional practices like Ayurveda. The most potent component of turmeric is curcumin, which is responsible for most of the spice’s health benefits.
Curcumin is a powerful anti-inflammatory agent [1]. Inflammation, in controlled amounts, is beneficial as it helps the body fight foreign invaders. However, chronic, low-level inflammation can majorly affect many chronic Western diseases, including heart disease, cancer, Alzheimer’s, and metabolic syndrome. Curcumin’s ability to target multiple steps in the inflammatory pathway at the molecular level makes it a potent natural anti-inflammatory compound.
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It’s important to note that curcumin is not easily absorbed into the bloodstream. Consuming it with black pepper, which contains piperine, can enhance its absorption. This is why you’ll often see curcumin supplements recommended to be taken with piperine or black pepper.
Mental Health Benefits
Curcumin has shown potential in treating depression [2]. In a study, 60 individuals with depression were divided into three groups: one took Prozac, the second took 1 gram of curcumin, and the third took both.
After 6 weeks, curcumin’s effects were found to be comparable to Prozac, with the combination of both showing the best results. The research suggests curcumin might be as effective as an antidepressant.
Dried Vs. Fresh
Choosing dried or fresh turmeric will depend on how you intend to use it. Fresh turmeric is best for things like raw salads, smoothies, and teas because it incorporates better. Meanwhile, dried turmeric is ideal in soups, curries, or stews, where it would typically require a great deal of fresh turmeric to achieve the same flavors. However, if you have one rather than the other, you can still use them interchangeably.
Looking for a tasty recipe that includes turmeric? Try this incredible Coconut Noodle Soup or Turmeric Latte!
21 Best Turmeric Substitutes
As versatile as turmeric is in the culinary world, there are times we need an alternative, either for flavor, health reasons, or mere availability. Here are the 21 best substitutes that can come to your rescue.
- Fresh Turmeric: If you have a recipe that calls for turmeric powder, and all you have is fresh turmeric, this is the easiest swap.
Recommended ratio: For a recipe that calls for one teaspoon of turmeric powder, substitute 1-inch fresh turmeric. - Turmeric Paste: Turmeric paste is another ideal option for replacing fresh or powdered turmeric. It is typically made with dried turmeric, oil, and seasonings. Depending on how it is seasoned, it may be the perfect replacement in your recipe.
Substitution ratio: For a recipe that calls for one teaspoon of turmeric powder, substitute one teaspoon of turmeric paste. - Turmeric Powder: Turmeric powder is one of the best substitutes for fresh turmeric, though you will need to reduce the amount you use to prevent overpowering the other flavors.
Recommended ratio: For 1-inch fresh turmeric, substitute a teaspoon of turmeric powder. - Fresh Ginger: Fresh ginger is incredibly similar to fresh turmeric, though it has a bit more of a bite. They’re in the same family, so it won’t alter the flavors too drastically.
Recommended ratio: For a recipe that calls for 1-inch fresh turmeric (or one teaspoon of turmeric powder), substitute half to one-inch fresh ginger root. - Ginger Paste: Do you have a tube of ginger paste in your fridge? You can also use that to replace any turmeric called for in your recipe.
Alternative ratio: For a recipe that calls for one teaspoon of turmeric powder, substitute half to one teaspoon of ginger paste. - Ginger Powder: Ginger powder is probably sitting in your spice rack. If you don’t have fresh or even dried turmeric, you can turn to this spice.
Recommended ratio: For a recipe that calls for 1-inch fresh turmeric (or one teaspoon of turmeric powder), substitute a half teaspoon of ginger powder. - Fresh Galangal: While galangal is closely related to both ginger and turmeric, it’s a bit sharper and spicier than ginger, which has its own sharpness. Keep this in mind when using it as a swap for turmeric.
Substitution ratio: For a recipe that calls for 1-inch fresh turmeric, substitute a half teaspoon of galangal powder. - Galangal Paste: Similarly, using galangal paste can work in your curries, soups, and stews.
Suggested ratio: Use one teaspoon of galangal paste for one teaspoon of turmeric paste. - Galangal Powder: If you have galangal powder, it will have even more concentrated flavor than galangal, so make sure you use the right replacement proportions.
Recommended ratio: For 1-inch fresh turmeric (or one teaspoon of turmeric powder), substitute a half teaspoon of galangal powder. - Saffron: Saffron will give your dish a lighter, more floral quality though it will produce the desired bright yellow color.
Recommended ratio: Substitute a quarter teaspoon of saffron in place of 1-inch fresh turmeric (or one teaspoon of turmeric powder), substitute. - Safflower: Some call safflower “false saffron” because it is quite similar to it without being nearly as expensive.
Suggestion ratio: For 1-inch fresh turmeric (or one teaspoon of turmeric powder), substitute with one-and-a-half teaspoon of safflower. - Curry Powder: Many types of curry powders will have turmeric in the mix, which can make this your best replacement. Just check the label to be sure and let it be your stand-in when making curries or soups. FYI, this Instant Pot Butternut Squash Soup is my absolute favorite recipe, and it uses curry powder!
Recommended ratio: Use a teaspoon of curry powder instead of 1-inch fresh turmeric (or one teaspoon of turmeric powder). - Paprika: The earthy sweetness of paprika won’t be an exact match, but it will elevate your dish and give it a punch of color.
Substitute ratio: For one teaspoon of turmeric powder (or 1-inch fresh turmeric), substitute one teaspoon of paprika. - Smoked Paprika: With a mild, smokey flavor, smoked paprika may also be a tasty substitute when you need turmeric powder in your recipe.
Recommended ratio: For 1-inch fresh turmeric (or one teaspoon of turmeric powder), substitute one teaspoon of smoked paprika. - Yellow Mustard Seeds: In some recipes, you can get away with using yellow mustard seeds, though it will give it a tangier flavor profile.
Alternative ratio: For one teaspoon of turmeric powder (or 1-inch fresh turmeric), substitute half to one teaspoon of yellow mustard seeds. - Mustard Powder: While mustard powder has an earthy quality, it’s also a little nutty and vinegary, so your recipe will change a little when making this swap.
Recommended ratio: For 1-inch fresh turmeric (or one teaspoon of turmeric powder), substitute half to one teaspoon of mustard powder. - Cumin Seeds: Another option for you is cumin seeds, which will make the flavors very different, though that may not always be a bad thing. If you’re going for the authenticity of an international dish, it may not be the best choice.
Recommended ratio: For one teaspoon of turmeric powder (or 1-inch fresh turmeric), substitute half to one teaspoon of cumin seeds. - Cumin Powder: Cumin powder will give the same vibe as cumin seeds though with even bolder flavor, so it’s important to reduce the amount you use.
Recommended ratio: Substitute half to one teaspoon of cumin powder instead of 1-inch fresh turmeric (or one teaspoon of turmeric powder). - Garam Masala: If you’re making Indian cuisine, garam masala may be ideal since it will contain turmeric in the mix. (This Vegan Tikka Masala uses this spice, and it is a fan favorite!)
Recommended ratio: For one teaspoon of turmeric powder (or 1-inch fresh turmeric), substitute one teaspoon of garam masala. - Annatto Seeds: Annatto seeds will provide the depth of color you seek with a mild flavor that can work in a variety of dishes.
Recommended ratio: For 1-inch fresh turmeric (or one teaspoon of turmeric powder), substitute half to one teaspoon of annatto seeds. - Ground Annatto: Ground annatto will be more pronounced in flavors compared to the seeds, so make sure you reduce the amount you use.
Recommended ratio: For one teaspoon of turmeric powder (or 1-inch fresh turmeric), substitute half to one teaspoon of ground annatto.
FAQ
Curry powder often has a mix of other spices, and some may include turmeric. Even without turmeric, curry powder usually has cumin, cloves, coriander, ginger, and cardamom, which can easily substitute for turmeric.
Yes, you can swap one for the other, though keep in mind that dried turmeric will have a more concentrated flavor, meaning that you’ll need to use less.
Technically, you can leave turmeric out of your recipe, though the end result will be a lack of warmth and flavor. If you don’t have any, it may be best to find a substitute from this list to fill in.
Final Words
When it comes to substitutes for turmeric, you’re certainly spoiled for choice. While it isn’t always easy to keep fresh turmeric on hand, having the dried version is always the closest swap. However, other spices can certainly come to the rescue if need be!
References
[1] Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its Effects on Human Health. Foods (Basel, Switzerland), 6(10), 92. https://doi.org/10.3390/foods6100092
[2] Sanmukhani, J., Satodia, V., Trivedi, J., Patel, T., Tiwari, D., Panchal, B., Goel, A., & Tripathi, C. B. (2014). Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial. Phytotherapy research : PTR, 28(4), 579–585. https://doi.org/10.1002/ptr.5025
