Seeds | Vegan Vegetarian Gluten Free Low Carb Paleo

Sesame Seeds

Sesamum indicum Allergens: Sesame
sesame seeds

Sourcing & Taxonomy

  • Family Pedaliaceae
  • Primary Cuisine East Asian,Middle Eastern
  • Seasonality Year-Round
  • Source Sesame Plant

The Forktionary Angle

"Beyond the Bun: Explore the ancient versatility of sesame seeds, from flavor enhancer to nutrient powerhouse in global cuisine."

Definition

Small, edible seeds from the sesame plant, widely used for their nutty flavor and crunchy texture in baking, garnishes, and oils.

Sensory Profile

TasteNutty,Earthy
TextureCrunchy,Gritty
AromaToasty,Earthy
AcidityLow

Technical Metrics

Calcium (Unshelled)

~975 mg per 100g

Global Production (2022)

~7.6 million tons

Protein Content

~18g per 100g

Nutrition Facts

Per 1 tbsp (9g)
Calories573 kcal
Total Fat50 g
Saturated Fat7 g
Trans Fat0 g
Cholesterol0 mg
Protein18 g
Total Carbohydrate23 g
Dietary Fiber12 g
Total Sugars0.3 g
Calcium975 mg
Iron14.6 mg
Potassium468 mg

Chef’s Secret

Toasting sesame seeds gently in a dry pan enhances their nutty flavor and aroma significantly before use in dishes or as a garnish.

Substitutions

Best Match

Poppy Seeds

1:1

Offers a similar tiny crunch and mild, nutty flavor, especially as a garnish.

Chia Seeds

1:1

Provides a crunch and visual similarity, though flavor is milder and texture gelatinous when wet.

Toasted Breadcrumbs

1:1

For textural crunch and a toasty note, especially on savory dishes.

Flax Seeds (ground)

1:1

For nutritional benefits and a nutty flavor, but less crunch than whole sesame seeds.

Buying Guide

Look for fresh seeds with a uniform color; store in an airtight container in a cool, dark place or refrigerator.

Flavor Pairings

Breads Bagels Salads Stir-fries Sushi Hummus Tahini Asian desserts

Recipes Using Sesame Seeds

Dietary Time To Make Dietary Low Saturated Fat

Aloha Meatballs

These Aloha Meatballs are a surprisingly light yet incredibly flavorful appetizer! Inspired by a fat-free cookbook, this recipe delivers a sweet and sour explosion of taste that will impress even the most discerning palates. No one will guess these juicy meatballs are low-fat – it's our little secret! Perfect for parties, game day, or a weeknight treat.

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Healthy Low Protein Dietary Course

Alu Patras Fried Spicy Potato Swirls

Crispy, golden Alu Patras – spicy potato swirls – are a delightful Indian snack! These savory pastries are filled with a flavorful potato mixture and then fried to perfection. Serve hot with tamarind chutney for an unforgettable taste experience. Perfect for appetizers, snacks, or a unique side dish.

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30 Minutes Or Less Asian Main Ingredient Pasta

Apricot Teriyaki Pork Chops

Juicy pork chops glazed with a sweet and tangy apricot-mustard teriyaki sauce, served over perfectly cooked sesame noodles with vibrant snow peas. This 30-minute recipe delivers restaurant-quality flavor without the all-day effort! Impress your family and friends with this easy, yet elegant weeknight meal.

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Dietary Preparation Cuisine Occasion

Asian Cabbage Salad

This vibrant Asian Cabbage Salad is a quick and easy recipe, perfect for a luau or any summer gathering! Crispy ramen noodles, toasted almonds, and sesame seeds add incredible texture to this flavorful salad. Easily customizable – enjoy it as a refreshing vegetarian salad or elevate it to a hearty Chinese Chicken Salad by adding grilled chicken and peanuts. Inspired by a partyshop.com recipe.

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Lunch Easy Main Ingredient Low Calorie

Asian Chicken Burgers

Juicy Asian Chicken Burgers bursting with flavor! This recipe skips the bread crumbs and egg unless your chicken is extra dry. These flavorful patties are perfectly complemented by crisp beansprouts, a tangy soy sauce drizzle, and creamy sour cream. Serve on toasted buns for a quick and delicious weeknight meal or a fun weekend BBQ.

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Main Ingredient Course 1 Day Or More Main Dish

Asian Hoisin Pork Ribs

Fall-off-the-bone tender Asian Hoisin Pork Ribs! This recipe requires overnight marinating for maximum flavor. We're broiling for a beautiful char, then finishing in the oven for juicy perfection. Easy to follow instructions deliver unbelievably delicious results. Adaptable for pork tenderloin or chicken – get ready to impress!

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Course Side Dishes Vegan Vegetarian

Asian Inspired Asparagus

Whip up this flavorful Asian-inspired asparagus side dish in just 21 minutes! A quick and easy recipe perfect for weeknight dinners, boasting bright, fresh flavors that will complement any main course. Get ready to impress your taste buds!

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Chili Time To Make Chili Main Dish

Asian Inspired Chili

Spice up your chili game with this Asian-inspired twist! Developed over years to perfectly utilize hoisin sauce, this recipe delivers a rich, thick chili brimming with umami. Perfect for a cozy night in, it's easily adaptable to your slow cooker – simply toss everything in and cook on low for 6 hours. Prefer a thinner chili? No problem! Just add water or broth to reach your desired consistency. Get ready for a flavor adventure!

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Spaghetti Salads Food Processor Blender Occasion

Asian Sesame Noodle Salad With Peanut Dressing Vegetarian

This vibrant Asian Sesame Noodle Salad is a quick and easy vegetarian meal packed with flavor! A creamy peanut dressing coats perfectly cooked noodles and crisp veggies for a satisfying and healthy lunch or dinner. Customize it with your favorite vegetables for a personalized touch. Prepare the dressing and noodles ahead of time to save even more time! Serves 4-6 (easily doubled for 6-8).

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Preparation Preparation Time To Make 15 Minutes Or Less

Asian Slaw

This Asian slaw recipe is a crowd-pleaser! A vibrant mix of crunchy ramen noodles, shredded cabbage, carrots, and edamame tossed in a savory sesame ginger dressing. Toasted almonds and sesame seeds add extra texture and flavor. Perfect for potlucks, parties, or a quick weeknight meal. Make the dressing ahead and toss just before serving to keep the slaw crisp and refreshing!

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Shellfish Beginner Cook Occasion Novelty

Asian American Confetti

Vibrant and flavorful Asian American Confetti Salad! This picnic-perfect dish bursts with color and a delightful mix of savory ingredients. Easy to prepare and even better chilled, it's the ideal side dish or light meal for any occasion. Get ready for a taste explosion!

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Grains Vegetables Pasta Rice And Grains One Dish Meal

Barley And Sesame Chicken Stir Fry

This quick and easy 20-minute Barley and Sesame Chicken Stir-Fry recipe from Lorna Sass's "Whole Grains Every Day, Every Way" is packed with flavor and healthy ingredients. Perfect for a weeknight dinner, this recipe uses leftover cooked barley (or your favorite grain!) and pre-sliced chicken for ultimate convenience. The savory sesame sauce, crunchy vegetables, and tender chicken create a delicious and satisfying stir-fry that's sure to become a family favorite. Pair it with a crisp Chenin Blanc for the ultimate culinary experience!

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Preparation 4 Hours Or Less Low In Something Cuisine

Beef And Prune Tagine

Transport your taste buds to the vibrant souks of Morocco with this authentic Beef and Prune Tagine! Adapted from a family recipe perfected during trips to Morocco, this slow-cooked masterpiece boasts tender beef, sweet prunes, and fragrant spices. Serve with fluffy couscous or rice for a truly unforgettable culinary experience. Easy to follow instructions ensure even beginner cooks can achieve restaurant-quality results.

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Beef Meat Course One Dish Meal

Beef Ramen Stir Fry

Quick & Easy Beef Ramen Stir-Fry Recipe! This one-pan wonder is ready in 20 minutes and tastes amazing hot or cold. Perfect for a weeknight dinner or a tasty lunch. Savory beef, perfectly cooked ramen noodles, and vibrant vegetables tossed in a delicious teriyaki sauce – pure comfort food!

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Easy Oamc Freezer Make Ahead Low In Something Low Calorie

Bek's Grilled Mahi Mahi Fillets In Soy Ginger Marinade Oamc

Savor the summer with this delightful Asian-inspired grilled Mahi Mahi recipe! Our mild soy ginger marinade perfectly complements the delicate flavor of the fish, creating a vibrant and refreshing dish. This recipe is easily adaptable – feel free to experiment with different mild fish. Perfect for a quick weeknight meal or a sophisticated summer barbecue. Pro-tip from Chef Bek S: Double or triple the marinade and freeze portions for future culinary adventures!

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Cuisine Main Ingredient Occasion Appetizers

Benihana Fried Rice

Savor the authentic taste of Benihana with this delicious fried rice recipe! Perfectly cooked rice, vibrant vegetables, and toasted sesame seeds create a flavor explosion in your mouth. This easy-to-follow recipe recreates the magic of the teppanyaki table right in your kitchen. Get ready for a culinary adventure!

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Preparation Grains Breads Occasion

Big Sur Bakery Hide Bread Recipe

Taste the magic of Big Sur! This recipe, inspired by Terry "Hide" Prince and the legendary Big Sur Bakery, delivers a dense, nutrient-packed bread bursting with flavor. Imagine a hearty, seed-studded English muffin, elevated with the unique coastal twist of kelp for seasoning. This isn't your average bread; it's a powerhouse of amaranth, millet, quinoa, flax seeds, and wholesome grains, offering a blissful buttery crunch after toasting. Adapted from a sea voyage recipe, this bread is surprisingly easy to make, even for beginners! Perfect for breakfast, brunch, or a unique side, get ready for a taste of Big Sur in your kitchen.

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Low Sodium High In Something Candy Holiday Event

Crunchy Sesame Seed Candy

Experience a delightful crunch with our irresistible Sesame Seed Candy! This easy-to-make recipe delivers a perfect balance of sweet, nutty, and spicy flavors. Impress your friends and family with this elegant treat, perfect for gifting or enjoying as a special snack. Get ready for a flavor explosion!

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