Sesame salads: recipes with photos

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Sesame (in Arabic - sim-sim, in Latin - sesame) is an oil plant, famous for its unique beneficial properties since ancient times.

Sesame comes from Africa and was eaten in Ancient Greece, Mesopotamia, the Arabian Peninsula, Ancient Rome.

The palatability and he alth benefits of sesame have contributed to the spread of sesame seeds around the world.

Useful properties of sesame

The beneficial properties of sesame are hard to overestimate.

It is rightly classified as a product that prolongs life and helps to cure ailments:

• high protein content promotes growth and repair of damaged tissues;
• calcium strengthens bones, teeth and hair, prevents osteoporosis;
• polysaturated acids help normalize cholesterol, cleanse blood vessels, regulate the cardiovascular system;
• fiber contributes to the regulation of the functions of the gastrointestinal tract;
• sesame oil removes toxins from the body, regulates stool;
• oil is indicated for ulcers of the gastrointestinal tract and problems with the circulatory system, it is used for pneumonia and otitis media;
• sesame seeds prevent cancer,especially useful for menopausal women;
• decoctions and sesame oil are widely used in cosmetology to maintain the beauty of the skin and hair, and so on.

Energy value of sesame

Sesame is unusually high in calories. 100 grams of seeds contains:

• 565 kcal;
• fat - 48.7 grams;
• carbs - 12.2 grams;
• protein - 19.4 grams;
• water - 9 grams;
• ash - 5.1 grams;
• B vitamins (B1, B2) - 1.7 mg;
• vitamin PP - 4.0 mg;
• calcium - 1474.5 mg;
• potassium - 498 mg;
• iron - 61 mg;
• phosphorus - 720 mg;
• magnesium - 540 mg;
• sodium - 75 mg.

Calorie content of one teaspoon of sesame seeds - 39.32 kcal. When using sesame in cooking, one should remember not only its beneficial properties and taste, but also the high calorie content of the product.

Sesame and cooking

Sesame is readily used by culinary specialists as a seasoning for various dishes. It is used as a filling in sweets, for sprinkling pastries, halva and gozinaki are made from sweet sesame paste. Sesame is added to breading for frying meat, portioned fish and chicken dishes. It is used in oriental cuisine for making sushi and rolls.

Sesame oil is made from seeds, which is used not only in cooking, but also in cosmetology and medicine.

Sesame goes well with vegetables, rice dishes, sesame salads are popular all over the world.

Sesame salads, the recipes of which will be offeredbelow are easy to prepare, he althy and well diversified daily diet.

Salad "Cucumbers with sesame"

Salad with cucumbers sprinkled with sesame seeds is he althy and requires a minimum of food. There are many options for preparing dressing for cucumbers. One of the sesame salad options, the photo of which is presented below, requires the following products:

• fresh cucumbers - 3 or 4 pieces;
• sesame seeds - 1 tablespoon (or to taste);
• table s alt - to taste;
• granulated sugar - 1 tablespoon (can be replaced with honey);
• sunflower oil - 1 teaspoon;
• soy sauce - 0.5 tsp;
• rice vinegar - 2 tablespoons.

Wash cucumbers well, cut into thin slices, put in a bowl, s alt.

Mix rice vinegar, oil, granulated sugar (or honey) and soy sauce in a separate bowl. Mix well.

Fry the sesame seeds in a dry frying pan until golden brown.

Slightly squeeze the sliced cucumbers, put in a salad bowl, season with the prepared mixture and sprinkle with sesame seeds. Delicious salad ready to serve.

Salad "Chicken breast with vegetables and sesame seeds"

Chicken breast with vegetables dressed with sesame seeds makes an easy diet salad that can be used on its own for dinner or lunch.

Required:

• fresh cucumbers - 3 pieces;
• chicken breast (fillet) - 400 grams;
• sesame - 4 tablespoons (or to taste);
• bell pepper (sweet) - 2 pieces;
• soy sauce - 1/2 cup;
• lemon (juice) - 1 piece;
• greens (parsley, dill, lettuce) - to taste;
• sunflower oil - 3 tablespoons;
• black pepper (bitter) - to taste;
• garlic - to taste.

Boil chicken breast, cool and cut into thin strips.

Soy sauce mixed with lemon juice. Put the chopped breast into a container, pour the mixture of sauce with lemon, leave to marinate for forty minutes.

Toast the sesame seeds in a dry frying pan until golden brown.

Peppers and cucumbers are thoroughly washed, peeled and cut into strips.

Wash parsley and dill and chop finely.

In a separate bowl, mix oil, hot pepper and finely chopped garlic.

Put marinated chicken, prepared vegetables, sesame seeds and herbs into a salad bowl.

Sprinkle the spice oil mixture.

Mix everything well.

Put pre-washed green lettuce leaves on a dish, beautifully lay the prepared mixture with chicken and vegetables on them. Sprinkle with sesame seeds and herbs.

Salad is ready.

Salad "Tuna with sesame and vegetables"

For fish lovers, a simple and he althy fish salad with vegetables and sesame seeds is offered.

Required products:

• tunacanned in oil - 1 can (300 grams);
• fresh cucumber - 1 or 2 pieces;
• fresh tomatoes - 2 pieces;
• bell pepper (sweet) - 1 piece;
• salad - one bunch;
• sesame - 3 tablespoons;
• sunflower oil - to taste;
• garlic - to taste;
• food s alt - to taste;
• ground black hot pepper - to taste;
• lemon - 1 piece.

Remove the fish from the jar, chop.

Tomatoes, peppers, cucumbers, rinse well, cut into cubes.

Rinse lettuce, tear leaves into pieces.

Chop garlic, mix with butter.

Put fish, chopped vegetables, lettuce into a salad bowl. Mix everything, pour oil with garlic, s alt, pepper, season with lemon juice, sprinkle with sesame.

Mix gently again. Salad is ready to serve.

Conclusion

There are many delicious dishes with sesame seeds. Sesame salad, the recipe with a photo of which is given above, is one of the simplest, most he althy and economical dishes. Any housewife can cook it.

Sesame seed is good for everyone. Experiment, use ready-made recipes, come up with your own. Please yourself and your loved ones with a variety of sesame salads.

Bon appetit!