Ellu Saadham/ Sesame Rice

30 min cook time
5 min prep time
Lunch, main dish
Preperation Time:
5 mins
Cooking Time:
30 mins


Ingredients For Rice

  1. 1 cup Cooked brown rice (in absence of brown rice, go ahead with the rice available in your pantry. Brown rice is recommended because of higher nutritive value than regular polished white rice)
  2. dry red chilli
  3. 1 teaspoon urad dal
  4. 1 tablespoon white sesame seeds
  5. Salt, to taste

Ingredients For Tempering

  1. 1 teaspoons Gingelly oil or vegetable oil
  2. 1/4 teaspoon mustard seeds
  3. 1/2 to 1 teaspoon urad dal
  4. 1 sprig of curry leaves

nutrition facts

Serving Size1 ServingPer Serving%Daily Value*
Calories805Calories from Fat130
Total Fat14.4g 22%Saturated Fat2.3g 12%
Cholesterol0mg 0%Sodium590mg 25%
Potassium614mg 18%Carbohydrates150.7g 50%
Dietary Fiber9.5g 38%Sugars0.2g
Protein17.6gVitamin A0%
Vitamin C1%Calcium16%

nutrition facts

Serving Size1 Serving
Total Fat14.4g 22%
Cholesterol0mg 0%
Potassium614mg 18%
Dietary Fiber9.5g 38%
Vitamin C1%
Per Serving%Daily Value*
Calories from Fat130
Saturated Fat2.3g 12%
Sodium590mg 25%
Carbohydrates150.7g 50%
Vitamin A0%


  1. Cook the rice with water in a pressure cooker and once cooked, spread out to cool on a large flat plate.
  2. In a small wok, using a few drops of oil, fry the red chillies and urad dal till the dal is golden is color. Remove and keep aside.
  3. In the same wok, sauté the sesame seeds until they give out a nice aroma and start popping. Once they stop popping, remove them along with the fried chillies and urad dal and grind to a coarse powder in the mixer along with a pinch of salt. Spread this powder on the cooked rice.
  4. In the same wok, heat the oil for tempering. Once oil is hot, add mustard seeds, urad dal and curry leaves. Once the mustard seeds pop and urad dal has turned golden, add the tempering into the rice. Gently toss until the rice is coated with the spices.
  5. Serve hot with a cool raita on the side.

Not only are Sesame Seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber.

In addition to these important nutrients, sesame seeds contain two unique substances:

Sesamin and Sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.

Copper Provides Relief for Rheumatoid Arthritis – Copper is known for its use in reducing some of the pain and swelling of rheumatoid arthritis. Copper’s effectiveness is due to the fact that this trace mineral is important in a number of antiinflammatory and antioxidant enzyme systems.

Magnesium Supports Vascular and Respiratory Health – Studies have supported magnesium’s usefulness in:

  • Preventing the airway spasm in asthma
  • Lowering high blood pressure, a contributing factor in heart attack, stroke, and diabetic heart disease
  • Preventing the trigeminal blood vessel spasm that triggers migraine attacks
  • Restoring normal sleep patterns in women who are experiencing unpleasant symptoms associated with menopause

Zinc for Bone Health – Another reason for older men to make zinc-rich foods such as sesame seeds a regular part of their healthy way of eating is bone mineral density.

Sesame Seeds’ Phytosterols Lower Cholesterol

This delicious rice bowl is nutritious and is best enjoyed with a simple green salad and fresh curds or with chilled raita.