Bouquet garni: more than just aromatic flavouring!

An essential element of French stews and soups, the bouquet garni is a tied bundle of herbs used to flavour dishes. One of its advantages in cooking is that it is easy to remove before serving. A wide variety of aromatic herbs can be used in a bouquet garni, however, traditionally it always contains thyme (Thymus vulgaris), bay leaf (Laurus nobilis) and parsley (Petroselinum crispum). In addition to their delicious aroma and taste, these three herbs possess valuable properties.

Thyme (Thymus vulgaris) is a perennial shrub native to the Mediterranean area. It has a slightly woody stem and small dark-green, oval leaves. It can be found in the wild or cultivated in a pot or garden. Requiring full sunlight for growth, it needs little watering and can thrive in a variety of soils. Essential oils present in the plant, such as thymol, are known for their antimicrobial, anti-inflammatory and antioxidant activity [1]. Thyme also aids digestion and reduces hypertension [2][3].

Also native to the Mediterranean region, bay Leaf (Laurus nobilis), also known as laurel, is an evergreen shrub or tree of oval-shaped glossy dark green leaves with an olive green underside. It is crucial to correctly identify the plant as all other laurels are toxic. The rich aroma of the bay Leaf is principally due to the volatile terpene molecules. The compounds in the plant have been shown to possess immunostimulant, analgesic, antiviral and anti-inflammatory activities. Certain studies indicate that bay Leaf may also be beneficial to people with type 2 diabetes [4].

Rich in vitamins A, C and K, parsley (Petroselinum crispum) constitutes the third traditional ingredient of the bouquet garni. This common herb also has proven antioxidant, hepatoprotective, analgesic and gastroprotective properties [5]. It can easily be grown in a pot on the window sill or balcony. One of its composants, apigenin, is an important flavonoid, that is to say a chemical produced by the plant to protect the plant. When ingested by humans, apigenin has antioxydant properties. In clinical trials apigenin has been shown to reduce symptoms of anxiety and depression, and improve cognitive performance in adults suffering from Alzheimer’s disease. However, as this molecule has low solubility in water, to benefit from these properties you will need to eat the parsley rather than just steep it in the soup or stew [6].

Not only do all of these three herbs improve digestion, they all contain contain potassium, helpful in maintaining blood pressure and promoting heart health, as well as iron, essential for the production of red blood cells [7].

So, as we can see, the bouquet garni, is not simply a delicious smelling addition to our favourite dishes, it also contributes to our general health.

 As Hippocrates famously said, «  Let food be thy medecine » !

For information on the use of thyme as a infusion, see "Thyme leaf infusion".

To find out more about plants containing vitamin C, see "3 plants which contain more vitamin C than citrus fruits!"

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[1] Hammoudi Halat D, Krayem M, Khaled S, Younes S. A Focused Insight into Thyme: Biological, Chemical, and Therapeutic Properties of an Indigenous Mediterranean Herb. Nutrients. 2022 May 18;14(10):2104. doi: 10.3390/nu14102104. PMID: 35631245; PMCID: PMC9147557.

[2] Almanea A, El-Aziz G. S. A, Ahmed M. M. M. The Potential Gastrointestinal Health Benefits of Thymus Vulgaris Essential Oil: A Review. Biomed Pharmacol J 2019;12(4).

[3] Fadheel QJ, Mohammed RA. EVALUATION OF THE ANTIHYPERTENSIVE EFFECT OF THE THYME AMONG PATIENTS SUFFERING FROM HYPERTENSION IN IRAQ. Wiad Lek. 2023;76(12):2614-2624. doi: 10.36740/WLek202312110. PMID: 38290025

[4] Khan A, Zaman G, Anderson RA. Bay leaves improve glucose and lipid profile of people with type 2 diabetes. J Clin Biochem Nutr. 2009 Jan;44(1):52-6. doi: 10.3164/jcbn.08-188. Epub 2008 Dec 27. PMID: 19177188; PMCID: PMC2613499.

[5] Salehi B, Venditti A, Sharifi-Rad M, Kręgiel D, Sharifi-Rad J, Durazzo A, Lucarini M, Santini A, Souto EB, Novellino E, Antolak H, Azzini E, Setzer WN, Martins N. The Therapeutic Potential of Apigenin. Int J Mol Sci. 2019 Mar 15;20(6):1305. doi: 10.3390/ijms20061305. PMID: 30875872; PMCID: PMC6472148.

[6] Agyare, Christian & Agana, Theresa & Boakye, Yaw & Apenteng, John. (2017). Petroselinum crispum: A Review. 10.1016/B978-0-12-809286-6.00025-X.

[7] Lieutaghi, P. Le livre des bonnes herbes, Actes Sud, 1966