Sesame oil has been enjoyed for over 5,000 years, and its rich, nutty flavor continues to be beloved around the world. In fact, sesame was the first plant globally to be extracted for oil.
What Is Sesame Oil?
The aromatic oil is produced by pressing raw sesame seeds, and this old-fashioned technique (cold-press method) allows the extraction of oil while preserving all the nutrients, minerals and enzymes of the raw material.
The sesame plant can be found in tropical regions, such as the Sudan and India, and the tiny seeds develop in inch-long pods.
Flavor Profile of Sesame Oil
This versatile oil comes in two varieties: untoasted and toasted. The untoasted oil has a light color like vegetable or canola oil, while toasted sesame oil has a much richer and darker color.
Untoasted sesame oil features a neutral flavor and a barely noticeable nuttiness. Toasted sesame oil, on the other hand, delivers a slightly sweet and caramelized flavor and nutty aroma.
Is Sesame Oil Good for You?
Indeed, it is. Medical experts say that the oil is packed with 80% of healthy, unsaturated fats. The oil is nutritionally balanced and an excellent source of amino acids and fat-soluble vitamins, according to a 2022 review. Consuming this amazing oil may also help regulate blood sugar, reduce inflammation, treat arthritis and promote hair health.
How to Use Sesame Oil in Everyday Cooking
A bottle of untoasted and a bottle of toasted sesame oil are wonderful staples to have ready in your kitchen pantry. Each serves a unique purpose. The untoasted variety is ideal for high-heat cooking or in any application where you would use canola, sunflower or a blended vegetable oil. It has a higher smoke point than the toasted sesame oil.
The toasted variety can offer an elevated flavor, but it’s used as a seasoning in the last stage of cooking to enhance a dish with just a few drops. It’s too bold to use as a cooking oil.
Sesame Oil in Dressings and Sauces
You can create delicious dressings and sauces when adding toasted sesame oil to the recipe. This finishing ingredient can take Asian cuisine to the next level by balancing savory, sweet and spicy flavors.
Toasted sesame oil can make dipping sauces in dumplings, wontons and hotpot even more delicious when blended with soy sauce, vinegar and garlic. In stir-fry sauces, the oil can create a finishing glaze for vegetables and tofu. Also, as the star of any salad dressing or vinaigrette, toasted sesame oil can be exquisite in noodle salads, seaweed salads and smashed cucumber salads.
The tastiness doesn’t end there. Try the toasted oil drizzled over savory noodle soups, fried rice and steamed vegetables just before serving.
KEWPIE’s Spicy Sesame Oil dressing, meanwhile, features a unique blend of canola and sesame oil that has depth and subtle spiciness.
Sesame Oil vs Toasted Sesame Oil
Both the untoasted and toasted varieties are good for you, but the untoasted oil has the edge because it retains higher levels of heat-sensitive antioxidants like sesamol and sesamin. The toasted oil has a lower smoke point, and when it’s initially produced from the seeds, sesamin is reduced by 76% and sesamolin by 89%.
Common Mistakes When Using Sesame Oil
Both oils are outstanding for recipes of all kinds, especially when desiring an “Asian” twist to a dish. The oils add incredible flavor to Chinese, Japanese and Korean cuisine.
Just remember: untoasted is for sauteeing and roasting, while toasted is for seasoning.
The next time someone asks, “Is sesame oil good for you?” You’ll know the answer. Both the light and dark oils have unique roles in refining the flavors of many dishes.
Leave feedback about this