10+ Ways to Cook with Sesame Seeds

sesame rice

SESAME_RICE_010.tif

Photo by: Antonis Achilleos Prop Stylist: Marina Malchin 917 751 2855

Antonis Achilleos Prop Stylist: Marina Malchin 917 751 2855

Although small, sesame seeds are packed with nutrients such as healthy fats, protein, calcium, antioxidants and dietary fiber. The primary fats in the seeds are monounsaturated fatty acids called oleic acid. Oleic acid has been shown to lower LDL ("bad") cholesterol and increase the HDL ("good") cholesterol.

The seeds -- which are available in a range of colors, including white, black, red and yellow -- are sources of essential minerals such as calcium, iron, manganese, zinc, magnesium, selenium and copper. Did you know that ¼ cup of sesame seeds has more calcium (350mg) than an 8-ounce cup of milk (300mg)?

The nutrients in sesame seeds are better absorbed if they are pulverized, but eating them whole is by no means unhealthy.

Here are some simple ways to incorporate sesame seeds into your diet:
  • Tahini, one of the main ingredients of hummus, is made from roasted sesame seeds and vegetable oil ground into a thin paste. You can also make a light salad dressing out of tahini.
  • Sesame seeds can also be roasted, crushed and then sprinkled over salads. This will give you more variety and flavor than your typical salad.
  • Add raw sesame seeds to any side dish to add crunch and flavor. For instance, you can add to vegetable or bean dishes.
  • Sesame oil is a great option to try to incorporate in your cooking.
  • Like almond milk and hemp milk, you can make your own sesame milk.
Sesame Milk
Ingredients:
  • 1 cup of sesame seeds
  • 2 cups of water
Directions:
  1. Soak 1 cup of sesame seeds in 2 cups of water overnight
  2. In the morning, blend the water and seeds until smooth
  3. Chill and drink (to retain the fiber) or
  4. Strain the mixture using a cheesecloth then serve
Lemon-Tahini Salad Dressing
  • ¼ cup lemon juice
  • 2 tablespoons water
  • 2 tablespoons tahini
  • 1 tsp honey
  • 1 small clove garlic, minced
  • Salt and pepper to taste

Whisk together and serve with greens or drizzle over cooked or raw vegetables like green beans and broccoli.

More Recipes:
TELL US: What is your favorite use for sesame seeds?

Next Up

10 (Almost) No-Cook Ways To Get Your Protein Fill

You’ll barely break a sweat with these easy dietitian-approved recipes.

All the Ways to Eat Pumpkin Seeds

Whether or not you've been carving grinning pumpkins for your home's stoop, munching on pumpkin seeds is something you have to do this season.

10 Ways to Crimp Pie Crust

A step-by-step guide to rolling out, shaping and crimping pie dough.

How to Cook Acorn Squash: 3 Easy Ways

Get step-by-step guides plus our favorite acorn squash recipes.

How to Cook Butternut Squash: 3 Ways

Learn how to bake, roast and microwave butternut squash.

10 Savory Ways to Use Pumpkin This Fall

There's more to pumpkin than pie and lattes.

The Easiest Ways to Cook Ham on Easter

No, you definitely don’t need to bake a whole one.

What’s the Best Way to Cook Corned Beef?

Everything you need to know about how to cook corned beef and cabbage on the stovetop, in the Instant Pot and more.

10 Ways to Observe and Celebrate Juneteenth This Year

Here are the celebrations, foods and reflections these dynamic Black food tastemakers will enjoy on Juneteenth — and you can too.

How to Cook with Sesame Oil Every Night of the Week

This aromatic oil makes everything better.