How to eat sesame seeds properly

What comes to mind when you think of sesame seeds? If you’re like most people, it’s probably baked goods like burger buns and bagels, as they’re often decorated with the tiny seeds. You might also think of hummus, a traditional Middle Eastern dip that requires sesame paste (tahini). But sesame seeds can do a lot more in the kitchen, especially if you know how to toast them at home. We spoke to a cooking instructor and a chef to learn how to eat sesame seeds in a variety of dishes, and get tips on how to store them properly to keep them fresh and delicious.

Sesame seeds 101

Sesame seeds are the seeds of the sesame plant, an herb originally from Africa. The seeds are found in the flowers of the plant, which are large, white and bell-shaped. The seeds are small, flat and oval with a pointed end. Depending on the variety, they can be white, brown or black.

The taste: “Raw sesame seeds have a mild, sweet flavor with a nutty note,” says Nathan Lyon, chef, cookbook author and host of A Lyon in the kitchen at Discovery Health. They also have a slightly crunchy texture. Their flavor is enhanced by baking or roasting. When sesame seeds are roasted, their nutty flavor intensifies. The texture is also crispier and crunchier compared to their raw counterparts. In the case of white sesame seeds, the roasting process gives them a golden yellow color.

Nutrition: Sesame seeds may be small but they pack a punch. They’re rich in polyunsaturated fatty acids, or “good” fats, including omega-3 fatty acids. The seeds also contain protein, fiber, iron, magnesium, and antioxidants (beneficial compounds that protect your cells from damage).

How to buy sesame seeds

In the supermarket, sesame seeds are sold in different forms. The best option depends on how you plan to use the ingredient and what taste, texture and appearance you want.

Whole sesame seeds

Whole sesame seeds are usually sold in bags and small spice jars. They can be eaten plain or ground into powder, depending on the recipe.

Tahini

When sesame seeds are ground and pureed into a creamy paste, it’s called tahini. This is a traditional ingredient in Mediterranean and Middle Eastern cuisine. You can buy tahini in jars, but note that you’ll need to blend it before using; the oils will naturally separate over time. Alternatively, you can make tahini at home by blending raw (or toasted and cooled) sesame seeds in a food processor for five to 10 minutes, or until the mixture is smooth, says Ann Ziata, a chef and cooking instructor at the Institute of Culinary Education.

sesame oil

Sesame seeds can be pressed to extract their oil. When the seeds are raw, the final product has a light yellow color and a mild flavor. According to the University of Illinois Urbana-Champaign, it also has a high smoke point, making it suitable for deep-frying. When the seeds are roasted, the resulting oil
has a dark brown color and a more intense nutty flavor. Also known as toasted sesame oil, this type has a lower smoke point and is therefore not recommended for cooking. Instead, it is best used in raw preparations (such as dressings) or as a garnish for finished dishes.

Roast sesame seeds

There are two ways to roast sesame seeds at home.

On the stove

To roast sesame seeds on the stove, follow these steps:

Place a frying pan without oil on the stove. Heat it over medium heat.
Add the sesame seeds.
Cook the seeds, stirring frequently, until the seeds give off a roasted smell.
Continue cooking the seeds until they turn golden brown, about 3 to 6 minutes.
Remove the seeds from the heat and place them in a bowl or on a plate. Allow to cool.

Sesame seeds roast very quickly, so keep an eye on them to avoid burning, Ziata advises.

In the oven

You can also roast sesame seeds in the oven:

Preheat the oven to 350 degrees Fahrenheit.
Spread the sesame seeds in a single, even layer on a baking sheet.
Place the seeds in the oven and stir every 2 minutes.
Toast for 8 to 10 minutes or until golden brown.
Remove the seeds from the oven and place them in a bowl or on a plate. Allow to cool.

And again, be sure to check the seeds regularly to make sure they don’t burn, Lyon advises.

8 ways to eat sesame seeds

Because of their small size and nutty flavor, sesame seeds are wonderfully versatile. Here are some of our favorite ways to use them in recipes.

Add to baked goods

Sesame seeds are often used to garnish baked goods. Examples include burger buns, bagels, scones, rolls and loaves of bread. They can also be used in sweeter confectionery such as cookies and pie crusts, Ziata says.

For mixing in spice mixtures

Sesame seeds are a staple ingredient in numerous spice blends, including bagel seasoning, furikake, and za’atar. Adjust the amount of sesame seeds depending on how crunchy and nutty you want it to be.

Sprinkle on savory dishes

“Visually, sesame seeds act like confetti, adding dimension and contrast to a plated meal,” says Ziata. For example, sprinkle them over savory dishes like stir-fries, ramen and salads. You can also sprinkle them over simply roasted vegetables, suggests Lyon.

For coating proteins

Next time you prepare a protein like tuna, chicken breast or tofu, try coating it with sesame seeds. You can use the ingredient as is or mix it with breadcrumbs. Both methods give the protein a wonderful crunchy effect.

Mix in spices

Tahini makes it easy to use sesame seeds in seasonings. Hummus is an obvious choice, but you can also add tahini to dressings, sauces, or even store-bought products like mayonnaise. Whole sesame seeds and toasted sesame oil can also be mixed into sauces.

Add to breakfast foods

Sprinkle sesame seeds on your next breakfast dish. Try it on porridge, yogurt, fried eggs or cereal for a dose of nuttiness.

Bake it in muesli

Sesame seeds are a great ingredient for homemade granola or granola bars. Simply mix them with other nuts and seeds and then prepare the recipe as usual. Alternatively, you can add tahini to the liquid ingredients of the recipe, where it provides a rich nutty note.

How to store sesame seeds

Raw: “Raw sesame seeds can be stored in an airtight container at room temperature in a dark, cool place for three to six months,” Ziata says. If you want to keep them longer (so up to a year), keep them in the refrigerator, she adds.

Toasted: Roasted sesame seeds don’t last as long as raw seeds. In an airtight container, roasted sesame seeds will last up to three months at room temperature and up to six months in the refrigerator, she says.

When to throw them away: “If your sesame seeds smell rancid or taste better, it’s time to throw them in the compost,” says Lyon.