Sesame Chutney, also known as Til ki Chutney, is not just a side dish; it’s a powerhouse of nutrition packed with bold flavors and Ayurvedic benefits. Often served with breakfast items like idlis, dosas, or even rotis, this chutney is made primarily from black sesame seeds, blended with garlic, coriander, lemon juice, and spices. It is quick to prepare and brings both health and taste to your plate.
Let’s explore how to prepare this chutney, its nutritional benefits, and how it supports holistic wellness.
🧾 Ingredients
To make delicious and healthy Sesame Chutney, you will need the following ingredients:
- Black sesame seeds – 6 spoons
- Coriander leaves – 1 bowl
- Garlic – 6 cloves
- Black pepper powder – 1 spoon
- Lemon juice – 5 spoons
- Cumin seeds – 1 spoon
- Peanuts (optional) – 2 spoons
- Salt – As per taste
- Sugar – 1 spoon
- Water – As required for blending
🍳 Method of Preparation
Preparing this chutney is simple, with just a few key steps:
- Dry Roast the Sesame Seeds
Heat a pan on low flame and gently roast the black sesame seeds. Stir continuously to avoid burning. The sesame should emit a pleasant aroma but must not turn dark brown or black. - Combine All Ingredients
Once the sesame has cooled slightly, combine it with coriander leaves, garlic, black pepper, lemon juice, cumin seeds, peanuts (if using), salt, sugar, and water. - Grind Smooth
Blend all the ingredients into a fine chutney using a mixer or food processor. Adjust water for your preferred consistency. - Serve Fresh
Enjoy your freshly prepared sesame chutney with dosas, idlis, steamed rice, parathas, or even spread it on sandwiches.
🌿 Health Benefits of Sesame Chutney
This chutney is far more than a flavorful condiment. Thanks to its nutrient-rich ingredients, it delivers multiple health benefits:
🧠 1. Brain and Nerve Support
Sesame seeds are excellent for neurological health, known to support nerve function and protect against degenerative diseases. The oil content in sesame is rich in essential fatty acids and lecithin which helps in cognitive performance.
💉 2. Improves Blood Circulation
Sesame seeds, garlic, and cumin are known for improving blood flow and enhancing vascular elasticity, which may help regulate blood pressure and heart health.
✨ 3. Rich Source of Vitamins & Minerals
Black sesame is a natural source of calcium, magnesium, iron, and vitamin E, all of which are essential for bone strength, immunity, and antioxidant protection.
💇♀️ 4. Great for Skin and Hair
Sesame seeds promote skin hydration, delay skin aging, and support healthy hair growth due to their zinc and B-complex vitamin content. Regular intake can contribute to glowing skin and shiny hair.
🧘 Ayurvedic Perspective
In Ayurveda, black sesame (Krishna Tila) is considered Snigdha (unctuous) and Ushna (warming) in nature. It is Vata-pacifying and strengthens Shukra Dhatu (reproductive tissues) and Asthi Dhatu (bones).
Sesame is also used in Ayurvedic oil preparations like Tila Taila, considered the best base oil for Abhyanga (Ayurvedic massage) due to its deep nourishing qualities.
The addition of lemon juice balances the heaviness of sesame by adding digestive lightness, while garlic and pepper act as Agnideepaka (digestive stimulants).
✅ Tips for Best Results
- Always use fresh sesame seeds and roast them on a low flame to preserve nutrients and avoid bitterness.
- You can add a few tamarind pulp drops if you prefer a tangier flavor.
- Use peanuts to make the chutney creamier and protein-rich.
- Store the chutney in the refrigerator for up to 2–3 days, though fresh is always best.
🔚 Conclusion
Sesame Chutney is an incredible blend of taste and nutrition. From brain health and improved circulation to skin glow and bone strength, it supports a variety of body systems while enhancing your meal’s flavor. This traditional chutney is a testament to how everyday kitchen ingredients can turn into functional foods with healing benefits.
So, the next time you’re preparing a meal, whip up a bowl of sesame chutney and enjoy the timeless Ayurvedic wisdom in every bite.
