Seeds in Asian Cuisines: Sesame, Perilla, Lotus and Watermelon Seeds

Across East and Southeast Asia, seeds play subtle but important roles. They add aroma, texture and symbolism to everything from soup to dessert. Here is a short tour.

Japan: sesame as seasoning and dessert

Goma, the Japanese word for sesame, appears constantly in Japanese food. Gomashio, a mix of toasted sesame and salt, is sprinkled over rice. Goma-ae is a dressing of ground sesame used for spinach and green beans. Goma dofu is a silky, pudding-like dish made from ground sesame and starch, associated with temple cuisine. Black sesame ice cream is a popular modern treat.

Toasting and grinding the seeds right before using them gives the best aroma.

Korea: sesame and perilla

Korean cooking relies on toasted sesame oil and seeds. They finish dishes like bibimbap, namul vegetables and marinated meats. Perilla, called deulkkae, is a relative of shiso. The leaves are eaten wrapped around rice, and the seeds are ground into soups and stews, giving a rich, earthy nuttiness. Perilla oil is also used in Korean kitchens.

China: sweet fillings and festive snacks

Black sesame paste is a classic Chinese dessert, served warm as a sweet soup or used as a filling in glutinous rice balls called tangyuan, which are eaten at festivals such as the Lantern Festival. Sesame also covers buns and flatbreads and adds crunch to sweets.

Watermelon seeds, roasted and salted, are a beloved snack, especially at Lunar New Year gatherings, when families crack and share them. Lotus seeds are used in sweet soups and pastries and feature in traditional festive foods.

Southeast Asia

Sesame, pumpkin seeds and sunflower seeds appear in snacks and sweets in countries across the region. Basil seeds, known in some places as selasih, are soaked in water until they form a gel and added to cold drinks and desserts, much as chia is used in Latin America. Lotus seeds and other seeds appear in desserts as well.

Simple ways to explore

Try these at home:

Toast sesame seeds and crush them with a pinch of salt to make your own gomashio.

Stir a spoonful of sesame paste into a dressing for steamed greens.

Add soaked basil seeds to a fruit drink.

Offer roasted watermelon seeds to guests with tea.

A few cautions

Asian dishes often contain sesame, soy and other allergens, so ask about ingredients when eating out or buying packaged products. Basil seeds, like chia, swell with liquid and should be soaked before use. If you have allergies or swallowing difficulties, check with a doctor.

It is also fun to visit an Asian grocery store and look at the range of seed products on the shelves, such as roasted sesame in different colours, perilla oil, lotus seeds and ready-made sesame pastes. Ask staff for suggestions, and read labels in your language if they are available. Starting with one new ingredient and a simple recipe is a gentle way to learn.

Seeds in Asian cuisine are rarely the star, but they often lift a dish from good to memorable.

This article is general information, not medical advice.