Sesame seeds (til) are versatile and can be used in sweet and savory dishes. These are not just seeds but a power pack of Macronutrients, Carbohydrates, Protein, Fat, Dietary Fiber. Minerals (Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese). Vitamin E, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6, and Folate (B9) are also found in Sesame seeds. Here are some popular recipes you can make with sesame seeds.
Health Benefits of Til (Sesame Seeds)
Til (sesame seeds) are high in calcium and magnesium, which help boost bone health.
Sesame seeds are rich in healthy fats and antioxidants, supporting heart health.
They also aid digestion due to their high fiber content.
Moreover, sesame seeds enhance skin and hair health as they are rich in zinc and vitamin E.
Sesame seeds can aid in diabetes management because they have a low glycemic index.
Here are some popular sweet recipes you can make with sesame seeds.
Sweet Recipes
Til Ladoo – Sesame seeds, jaggery, and ghee rolled into bite-sized ladoos.
Ingredients:
- 1 cup white sesame seeds (til)
- ¾ cup jaggery (gur), grated
- 2 tbsp ghee
- 2 tbsp water
- ½ tsp cardamom powder (optional)
Method:
- Dry roast sesame seeds in a pan over low flame until they turn light golden and aromatic. Set aside.
- In the same pan, heat ghee and add jaggery with 2 tbsp water. Stir continuously until the jaggery melts and forms a sticky syrup (soft ball stage).
- Add roasted sesame seeds and cardamom powder. Mix well.
- While the mixture is warm, grease your hands with ghee and shape small ladoos.
- Let them cool completely before storing in an airtight container.
Til Chikki – Crunchy sesame and jaggery brittle.
Ingredients:
- 1 cup white sesame seeds
- ¾ cup jaggery, grated
- 1 tbsp ghee
- 2 tbsp water
- ½ tsp cardamom powder (optional)
Method:
- Dry roast sesame seeds until aromatic. Keep aside.
- In a pan, heat ghee and add jaggery with water. Cook until it reaches the hard ball stage (drop a bit in water; it should form a brittle ball).
- Quickly mix in the roasted sesame seeds and cardamom powder.
- Pour onto a greased surface or parchment paper. Roll flat with a greased rolling pin.
- Cut into pieces while warm. Once cooled, store in an airtight container.
Til Barfi – A fudge-like dessert made with sesame seeds, khoya, and sugar.
Ingredients:
- 1 cup white sesame seeds
- ½ cup khoya (mawa)
- ½ cup sugar
- 2 tbsp ghee
- ½ tsp cardamom powder
- Chopped nuts (for garnish)
Method:
- Dry roast sesame seeds and grind coarsely.
- In a pan, heat ghee and sauté khoya until it turns light golden.
- Add sugar and mix until dissolved.
- Stir in sesame powder and cardamom powder. Cook for 2–3 minutes.
- Transfer to a greased tray, level it, and garnish with nuts.
- Let it set for an hour before cutting into pieces.
Til Pinni – A Punjabi winter special made with sesame, wheat flour, ghee, and nuts.
Ingredients:
- 1 cup sesame seeds
- ½ cup whole wheat flour
- ½ cup powdered jaggery
- ¼ cup ghee
- 2 tbsp chopped nuts (almonds, cashews)
- ½ tsp cardamom powder
Method:
- Dry roast sesame seeds and grind coarsely.
- Heat ghee in a pan and roast wheat flour until golden brown.
- Add nuts and jaggery, mixing well until combined.
- Stir in the ground sesame seeds and cardamom powder.
- While warm, shape into round balls.
- Let them cool before storing.
Sesame Halwa – A rich, nutty halwa made with sesame seeds, milk, and sugar.
Ingredients:
- 1 cup sesame seeds
- ½ cup semolina (sooji)
- ½ cup sugar
- 2 tbsp ghee
- 1½ cups milk
- ½ tsp cardamom powder
- Chopped nuts for garnish
Method:
- Dry roast sesame seeds and grind into a coarse powder.
- In a pan, heat ghee and roast semolina until golden.
- Add ground sesame seeds and mix well.
- Pour in warm milk and stir continuously to avoid lumps.
- Add sugar and cook until the halwa thickens.
- Stir in cardamom powder and garnish with nuts. Serve warm.
Hope these recipes will help you all in incorporating seeds into meals.
