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

Time To Make Beginner Cook Vegetarian Time To Make

I Stole The Idea From Mirj Sesame Noodles

Inspired by Mirj's famous Funky Chicken Sesame Noodles, this recipe puts a spicy twist on a classic! We've taken the irresistible sesame noodle base and amped up the flavor with a touch of red pepper flakes. Get ready for a quick, easy, and unbelievably delicious meal that's totally different yet undeniably similar to the original. This recipe is perfect for a weeknight dinner and will quickly become a family favorite!

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Easy Asian Easy Time To Make

Sesame Noodles With Peanut Sauce

Escape the heat with this incredibly satisfying Sesame Noodles with Creamy Peanut Sauce recipe! A vibrant and flavorful cold noodle dish perfect for a hot summer day. This recipe features a rich, homemade peanut sauce that's bursting with sesame flavor and a touch of spice. Ready in under 30 minutes!

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Salad Dressings Occasion Salad Dressings Diabetic

4 Salad Dressings

Transform your boring salads into flavour explosions with these 4 quick and easy Australian-inspired dressings! Perfect for diabetic-friendly diets, each recipe makes a single serving and takes only 2 minutes to prepare. Get ready to experience creamy, citrusy, Asian-inspired, and apple-mustard delights!

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Hand Formed Cookies Time To Make Heirloom Historical Inexpensive

Algerian Helouwa Ta Aba Lemon Or Sesame Cookies

Discover the authentic taste of Algeria with our family recipe for Helouwa Ta'aba cookies! These delightful, traditionally hard cookies offer two irresistible variations: zesty lemon and subtly sweet sesame. Our recipe ensures they're not overly sweet, perfect for indulging in multiple delicious bites. Easy to make, yet bursting with flavor, these cookies are a guaranteed crowd-pleaser. Learn the secrets to achieving the perfect crisp-yet-slightly-soft texture.

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Preparation Inexpensive Pasta Rice And Grains Green Yellow Beans

Amber's Japan Style Tofu Meal

A quick and healthy weeknight meal inspired by recipe #171417! This vibrant Japan-style tofu dish is packed with flavor and surprisingly simple to make. Enjoy a delicious and nutritious supper in under 40 minutes – perfect for busy weeknights! Get ready for a taste of Japan in your own kitchen!

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Holiday Event Yeast Course 30 Minutes Or Less

Armenian Easter Bread

Indulge in the irresistible aroma and taste of authentic Armenian Choreg, a sweet Easter bread brimming with tradition. This recipe unveils the secrets to its addictive texture—mahleb and nigella seeds—easily found in Middle Eastern grocery stores. Make two large or three smaller loaves of this incredibly delicious bread, perfect for sharing (or not!).

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Asian Nuts Vegetables Dinner Party

Asian Broccoli With Peanut Butter

A quick and easy Asian Broccoli recipe inspired by James Barber's "Urban Peasant." This vibrant dish features tender-crisp broccoli tossed in a luscious, homemade peanut butter sauce. Ready in under 15 minutes, it's a perfect weeknight meal or a delightful side dish.

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Occasion Beginner Cook Occasion Course

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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Served Cold Salads Time To Make 3 Steps Or Less

Asian Cucumber Slaw

This refreshing and light Asian Cucumber Slaw is perfect for a hot day! A vibrant mix of crisp cucumbers, carrots, red bell pepper, and onion tossed in a creamy sesame dressing and topped with crunchy cashews. This low-calorie recipe is quick to prepare and bursting with flavor. Inspired by a Harris Teeter grocery store recipe card.

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Time To Make Number Of Servings Course Asian

Asian Green Bean Salad

Emeril Lagasse's vibrant Asian Green Bean Salad is a quick and easy recipe perfect for a light lunch, side dish, or potluck contribution. This refreshing salad boasts crisp green beans, a zesty sesame ginger dressing, and a delightful crunch from toasted nuts. Get ready to impress your taste buds!

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Course Vegetables Low In Something Main Ingredient

Asparagus With Sesame Oil Vinaigrette

Award-winning recipe! This vibrant asparagus dish, a San Francisco Chronicle runner-up (1987), features a luscious sesame oil vinaigrette. The high-quality sesame oil is key – use fresh, premium oil for the best flavor. Perfectly complements grilled salmon, steak, or chicken. Toasted sesame seeds add a delightful crunch. Easily adaptable – try with green beans or other tender vegetables! A quick, elegant side dish ready in minutes.

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Time To Make Course Salads Preparation

Baby Spinach N Pineapple Salad

This vibrant and refreshing Baby Spinach & Pineapple Salad is a taste sensation! Sweet pineapple chunks, crispy bacon, and perfectly hard-boiled eggs are tossed with tender spinach and a zesty homemade ginger-sesame dressing. The dressing, infused with pineapple juice, sesame seeds, and ground ginger, is best made ahead to allow the flavors to meld. This easy-to-make salad is perfect for a light lunch, a side dish, or a healthy weeknight meal. Get ready for a flavor explosion!

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Equipment Casseroles Occasion Beans

Baked Beans With An Asian Flair

A delicious fusion recipe! Sweet and savory baked beans get a vibrant Asian twist with a homemade teriyaki glaze. This quick and easy 35-minute meal is perfect for a weeknight dinner. Inspired by a classic baked bean recipe, this upgraded version features tender ground turkey, crisp vegetables, and a mouthwatering teriyaki topping that will leave you wanting more. Get ready for a flavor explosion!

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Easy Main Ingredient Seafood Equipment

Balsamic Salmon

Impress your guests with this elegant and easy Balsamic Glazed Salmon recipe! Inspired by Chatelaine magazine (April 2001) and Canada AM co-host Dan Matheson, this recipe delivers flaky, flavorful salmon in just 16 minutes. Sweet balsamic glaze complements the richness of the salmon perfectly, creating a restaurant-quality dish in your own kitchen.

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Asian Broccoli Course Pasta Rice And Grains

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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Main Dish Meat 4 Hours Or Less Course

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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Time To Make Time To Make Cuisine 60 Minutes Or Less

Better Than Takeout Sesame Tofu

Craving takeout but want a healthier, tastier option? This crispy sesame tofu recipe is it! Perfectly crunchy tofu coated in a luscious, homemade sesame sauce and served over fluffy jasmine rice. Say goodbye to greasy takeout and hello to this easy-to-follow recipe that's ready in under an hour. We've swapped broccolini for broccoli for even more deliciousness!

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Occasion 60 Minutes Or Less Breakfast Lunch

Big Sur High Power Bars

Inspired by Heidi Swanson's legendary Big Sur Power Bars (from her iconic cookbook, 101 Cookbooks), this recipe is your customizable ticket to chewy, gooey, and intensely satisfying energy bars! Perfect for hikers, busy mornings, or anyone craving a naturally sweet and wholesome treat. These bars are delightfully soft and a little messy – embrace the delicious imperfections! Easily adapt to your favorite nuts, seeds, and dried fruits.

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