Sesame recipes

How to use sesame seeds in the kitchen?

Tahini is a seed sesame cream very common in Arab cuisine

Sesame seeds, for their taste and strong aroma, should be regarded as a spice in the kitchen. This means that one should used them sparingly so as not to mask the taste of other foods.

Toasted sesame seeds are commonly used in the kitchen, because they are the ones with best aroma and flavor. It is important for sesame roasting to be recent because it is much more aromatic.

If you do not find a food store that assures you to be buying sesame seeds toasted recently, you should better toast the seeds yourself.

How to toast sesame seeds?

To toast sesame seeds, we will place them in a skillet and, under medium heat we will stir them continuously until well toasted. To prove this, we will see if they taste well and they produce their characteristic smell

In what dishes can sesame seeds be used?

sesame bread
Sesame seeds are used in the making of seed breads

Sesame seeds can be used to flavor a variety of dishes. For example, you can add to salads, to enhance the flavor and aroma of the vegetables.

They can be well combined with cereals such as rice, oats or wheat-based dishes or wheat flour (pasta, spaghetti, noodles, etc). In this case, besides being very tasty dishes, the combination of both elements provide a rich mix of amino acids.

Increasingly common breads made with seeds in which the wheat flour usually add other vegetables such as flax seeds, sunflower seeds or sesame seeds. Breads are very nutritious, healthy and tasty.

How to use sesame oil in the kitchen?

In addition to the sesame seeds, we can use sesame oil extracted from these seeds. Sesame oil is a very aromatic oil, nutty and slightly bitter. In fact, it preserves the taste and smell of the seeds of where it comes from.

In the same way than the seeds, we must use sesame oil with caution not to “disguise” too much the taste and smell of other foods. It is best not to use this oil exclusively for frying foods. Although its ability to withstand heat is high, if intended for use as cooking oil, it is best mixed it with other oils such as soybean oil and sunflower oil.

The reason for this is due both to the taste and aroma of sesame oil being too strong to use alone, and the fact that the proportion of omega-6 fatty acids compared to omega-3 fatty acids is too high which, according to the American Heart Association, could be harmful to heart health if used in excess.

By mixing with other oils richer in omega-3, we manage to balance the mixture so that it is much healthier. A ratio of 6 to 10 parts of soybean oil or sunflower oil to one part sesame oil would be appropriate.

If you intend to use pure sesame oil, it is best to to it with great restraint. The more black sesame oil is the more pervasive its aroma and flavor are and the more carefully it should be used. Some Japanese are almost black oils, that must be served almost drop by drop.

When using crude sesame oil, it is best to use cold pressed sesame. This oil keeps better properties than that which comes from the refining of seed. We must conclude that this type of oil it is not suitable for frying. It must be added to salads or raw vegetables, or vegetable dishes, after cooking has occurred.

Where is sesame oil used?

Indian cuisine, Chinese cuisine and Korean cuisine have plenty of dishes that sesame oil is used as an ingredient.


Among the many recipes, sesame seeds, we have the following:


Ingredients for 4 people:


  • Clean, peel and chop the potatoes, the carrots and the zucchini in slices.
  • Clean and chop the carrots into rounds.
  • Clean and chop the beans.
  • Clean and chop into small pieces the onion and garlic.
  • Place all ingredients in a bowl. Add the sesame oil, stir all ingredients.
  • Cover the ingredients with vinaigrette sauce and let stand for 20 minutes.
  • After 20 minutes, remove the vegetables from the vinaigrette and place in a hot oven tray. Cook until the vegetables will be nicely browned. From time to time, open the oven and add a little juice of vinaigrette over the vegetables.
  • While vegetables are cooking, cook the basmati rice.
  • Once cooked, remove the vegetables from the oven.
  • Place the desired amount of rice on each plate and add the vegetables over. Sprinkle a little pepper at will.

Ways to serve:

  • Serve hot as a starter

Other sesame recipes:

Asparagus with sesame

Cream with roasted vegetables

Tahini recipe


punto rojo More information on sesame seeds and other characteristics.

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Written by Editorial Botanical-online team in charge of content writing

12 October, 2021

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