How do sesame seeds benefit your body? (Plus, 5 tasty vegan recipes)

Mohsina Dodhiya16th June 202316th June 2023Food, Health, News

Packed with protein, fibre, and healthy fats, sesame seeds are a great addition to many vegan recipes.

Just like flaxseeds, sesame seeds are a versatile and nutritious ingredient in vegan cooking and baking. They are an excellent source of protein, fibre, and healthy fats. Adding sesame seeds to your diet can provide a range of health benefits and enhance the taste and texture of your meals. Here’s more about sesame seeds, their health benefits, and how to cook with them, along with five indigenous recipes featuring sesame seeds as a key ingredient.

What are sesame seeds?

Sesame seeds are tiny, flat, and oval oil-rich seeds that come from the Sesamum indicum plant. They are available in various colours like white, black, and brown, and are commonly used in cooking and baking worldwide. Sesame seeds are rich in fibre, healthy fats, protein, minerals, and antioxidants that contribute to overall health.

What do sesame seeds do to your body?

Sesame seeds boast numerous health benefits due to their nutrient-rich composition. They are an excellent source of healthy fats, particularly omega-6 fatty acids, which support heart health, skin and hair health, and help reduce inflammation. The high fibre content of sesame seeds promotes gut health and aids digestion. They are also a good source of certain B vitamins, which are distributed both in the hull and seed.

Additionally, sesame seeds are abundant in lignans, plant compounds that possess antioxidant and anti-inflammatory properties. Research suggests that lignans may also play a role in reducing the risk of certain cancers, although further studies are needed.

Furthermore, sesame seeds are chock-full of essential minerals like calcium, magnesium, and manganese, which contribute to bone health and overall well-being.

The seeds also pack in 5 grams of protein per 3 tablespoon (30-gram) serving. However, they’re low in lysine, an essential amino acid more abundant in animal products. Vegans can compensate by consuming high-lysine plant proteins — particularly legumes, such as kidney beans and chickpeas.

How do you cook with sesame seeds?

Sesame seeds can be incorporated into a variety of dishes that cater to different taste buds. You can sprinkle them over yoghurt, salad, or smoothie bowls for an added crunch, or incorporate them into baked goods like cookies, cakes, or bread. They are also commonly used in savoury dishes, adding a nutty flavour and texture to stir-fries, salads, and marinades.

Check out the 5 indigenous recipes below that use sesame seeds to get the best of their nutritional benefits.

1. Tahini (Middle Eastern)

How do sesame seeds benefit your body? (Plus, 5 tasty vegan recipes) — Image: jcomp / Freepik

A popular ingredient in Middle Eastern cuisine, tahini is a creamy paste made from ground sesame seeds. It’s a central ingredient in dishes like hummus and can be used as a salad dressing or a spread for sandwiches.

Get the recipe here.

2. Til Ladoo (Indian)

Til Ladoo is a traditional Indian sweet made from sesame seeds and jaggery. This simple, healthy, and flavorful dessert is a popular treat enjoyed during festivities.

Get the recipe here.

3. Goma-ae (Japanese)

Goma-ae is a Japanese dish consisting of blanched vegetables coated in a sesame seed dressing. The dressing is made from ground sesame seeds, soy sauce, sugar, and mirin, offering a nutty and savoury taste to the vegetables.

Get the recipe here.

4. Sesame Ginger Stir-Fry

This vegan Sesame Ginger Stir-Fry is packed with flavour and the nutty taste of sesame seeds. The combination of crisp vegetables, tofu, and savoury-sweet sauce creates a satisfying and wholesome dish. Enjoy the vibrant colours and delightful textures while savouring the sesame-infused goodness!

Get the recipe here.

5. Benne Wafers (African-American)

Originating from West Africa and popular in Southern American cuisine, Benne Wafers are thin, crispy cookies made from toasted sesame seeds, flour, sugar, and butter. These delicate treats are easy to make and have a unique sweet, nutty taste.

Get the recipe here.