Sesame Seed
Sesame seeds add nutty flavor and texture to various dishes.
Sesame seeds are the tiny, oil-rich seeds of the sesame plant, among the oldest oilseed crops in the world, first grown in Africa and South Asia. Raw, they taste mild, slightly sweet and a touch bitter; toasted, they become deeply nutty and fragrant, with a warm, almost popcorn-like aroma.
Cooks love sesame seeds for crunch and flavour in one tiny package. They coat bagels and burger buns, finish stir-fries and rice bowls, crust salmon and tuna, and get ground into tahini for hummus, dressings and halva. Black sesame brings a bolder, earthier flavour and a dramatic colour.
Flavor profile
Aroma: nutty, toasty
Good to know
Origin: Africa
Forms: white, black, toasted, oil, tahini
Season: Available year-round; sesame is harvested in late summer and autumn in most growing regions.
Nutrition: Used in small amounts for flavour and texture; sesame is a major food allergen, so label it clearly when cooking for others.
Storage: Keep sesame seeds in an airtight jar in a cool, dark cupboard for up to six months, or in the fridge or freezer for up to a year. Toasted seeds lose their aroma within a few weeks, so toast in small batches. Seeds that smell sharp, painty or bitter have turned rancid. Tahini keeps in the cupboard for a few months once opened, or longer in the fridge; stir in the separated oil before using.
How to use sesame seed
Crunchy Topping
Sesame seeds add crunch to breads; toasting their lignans creates nutty aromas.
Tahini Time
Grinding seeds allows oils to emulsify into tahini's creamy texture.
The science of sesame seed
- Toasting drives the Maillard reaction in the seed's protein and sugar, creating pyrazines and sulphur-containing aroma compounds. That is why toasted sesame smells so much stronger than raw.
- Sesame oil contains natural lignans such as sesamin and sesamolin, which help protect it from oxidation. That makes sesame seeds and oil more stable than many other oily seeds.
- The hulls contain calcium oxalate and other bitter compounds. Hulled white seeds taste mild and are used for most tahini, while unhulled and black seeds taste stronger and more bitter.
- Tahini is a suspension of finely ground seed particles in sesame oil. Adding a little water or lemon juice makes it seize and thicken at first as the particles absorb liquid; keep adding water and it loosens into a smooth, creamy sauce.
How to choose sesame seed
Buy from a shop with good turnover and check the best-before date, since stale seeds taste bitter. Hulled white seeds suit baking and tahini, while black seeds give contrast on rice, noodles and desserts. Pre-toasted seeds save time but lose their aroma faster.
Substitutes for sesame seed
| Swap | Amount | What changes |
|---|---|---|
| Sunflower seeds | 1:1, chopped | Nut-free with a similar mild, toasty flavour; sunflower seed butter also swaps for tahini. |
| Hemp hearts | 1:1 | Soft and nutty for sprinkling over salads and bowls. |
| Poppy seeds | 1:1 | Gives a similar look and crunch on breads, with a different, earthier taste. |
| Chopped toasted peanuts | use about half as much | Bigger crunch and stronger flavour on noodles and stir-fries. |
What goes with sesame seed
- Soy Sauce. Soy sauce brings umami and highlights sesame's nuttiness.
- Honey. Honey's sweetness softens sesame's slight bitterness.
- Scallion. Scallion's sulfur compounds contrast sesame's mild nuttiness.
- Ginger. Ginger's sharpness contrasts with sesame's richness.
- Asparagus. Toasted sesame adds nutty crunch to steamed or blanched asparagus.
- Kale. Nutty sesame softens kale's bitterness in salads.
- Miso. Nutty sesame softens miso's salty fermented edge.
- Pumpkin. Toasted sesame adds nutty crunch over sweet roasted pumpkin.
- Quinoa. Sesame seeds echo quinoa's nutty flavor and add crunch.
- Radish. Sesame seeds add nutty crunch to radish's peppery bite.
Mistakes to avoid
- Untoasted seeds miss out on Maillard flavor complexity.
- Bitterness comes from over-toasting or stale seeds.
Ideas for tonight
- Enhance stir fry with sesame seeds.
- Mix tahini into a salad dressing.
- Top a bagel with sesame seeds.
Sesame Seed: questions
How do you toast sesame seeds?
Heat a dry frying pan over medium heat, add the seeds and stir or shake constantly for 2–4 minutes until golden and fragrant. Tip them out onto a plate straight away so they do not keep browning.
What is the difference between black and white sesame seeds?
White seeds are usually hulled and taste mild and sweet. Black seeds are typically unhulled, with a stronger, earthier and slightly more bitter flavour and a firmer crunch.
Do sesame seeds go bad?
Yes. Their oil slowly oxidises, especially in warmth and light. Rancid seeds smell sharp or painty and taste bitter, so store them cool and airtight.
Is tahini just ground sesame seeds?
Yes, it is sesame seeds ground into a smooth paste, usually from hulled seeds and sometimes lightly toasted. Middle Eastern tahini tends to be lighter, while East Asian sesame paste is made from more deeply toasted seeds and tastes stronger.
Is sesame an allergen?
Yes. Sesame is one of the major food allergens in many countries, including Canada, the US, the UK and the EU. Reactions can be serious, so always mention it when cooking for others.
What goes well with sesame seeds?
Soy sauce, rice vinegar, ginger, honey, miso and rice are classic partners. Sesame also loves spinach, salmon, sweet potato and carrots.
What does sesame seed taste like?
Sesame seeds add nutty flavor and texture to various dishes., with an aroma that is nutty, toasty.
What goes well with sesame seed?
Sesame Seed pairs best with soy sauce, honey, scallion, ginger, asparagus. Soy sauce brings umami and highlights sesame's nuttiness.
How do you use sesame seed in cooking?
Crunchy Topping: sesame seeds add crunch to breads; toasting their lignans creates nutty aromas.
How should you store sesame seed?
Store in a cool, dark place in an airtight container.
What is the most common mistake with sesame seed?
Untoasted seeds miss out on Maillard flavor complexity.
Sesame Oil
Tahini
Rice
Soy Sauce
Miso
Rice Vinegar
Spinach
Salmon
