Sesame oil

Sesame oil is one of the oldest culinary oils, valued for millennia. It not only impresses with its unique flavour, but also its numerous health benefits. Here, you'll learn everything you need to know about sesame oil, how it's made, its applications, and the impressive benefits it has for your health.

Sesame oil in marinade


Sesame oil is extracted from the seeds of the sesame plant. There are two main types of sesame oil: light and dark. Light sesame oil is pressed from unroasted sesame seeds and has a mild flavour, while dark sesame oil is made from roasted seeds and has a more intense, nutty aroma.

The production of sesame oil involves several steps:

  1. Harvesting and Cleaning: The sesame seeds are harvested and carefully cleaned to remove impurities.
  2. Drying: The seeds are dried to reduce moisture content and increase shelf life.
  3. Roasting: For dark sesame oil, the seeds are roasted, which enhances their flavour.
  4. Pressing: The seeds are pressed, cold or hot, to extract the oil. Cold pressing preserves more nutrients.
  5. Filtration: The pressed oil is filtered to remove remaining particles and achieve a clear liquid.
  6. Storage: Sesame oil should be stored in a cool, dark place to prevent oxidation and rancidity.

Uses of Sesame Oil

Sesame oil is widely used in Asian cuisine and offers numerous culinary applications. It is known for its unique aroma and adds a special flavour to dishes. When the oil is heated, it immediately releases enchanting aromatic fragrances.

Sesame Oil in Cooking

Sesame oil is a central ingredient in many Asian dishes. It is used for frying, steaming, and enhancing flavour. Naturally light yellow sesame oil is ideal for steaming and frying as it has a high smoke point and accentuates the natural taste of food. Dark sesame oil, obtained by roasting the seeds before pressing, develops a more intense and nuttier flavour and is excellent for refining salad dressings, raw dishes, or cold dips.

Light Sesame Oil

Light sesame oil is ideal for steaming and frying due to its high smoke point, which enhances the natural flavour of dishes without overpowering them with a strong inherent taste. It is perfect for wok dishes, fried vegetables, and meats. Its light and almost transparent colour preserves the original appearance of the ingredients, making it valuable for fine, aesthetically pleasing culinary presentations.

Thanks to its stable structure at high temperatures, light sesame oil allows for quick frying, keeping vegetables crisp and meat tender and juicy. It is also excellent for frying fish, preserving the delicate structure and flavour of seafood. Its neutral flavour makes it a versatile companion for international cuisines, from Asian stir-fry dishes to European pasta sauces.

In cold dishes, light sesame oil can also be used for salad dressings, especially when a light, unobtrusive oil flavour is desired. It pairs excellently with citrus dressings, mild vinegars, and is an excellent base for herb marinades, preparing meat and vegetables for grilling.

In addition to its culinary properties, light sesame oil is also rich in vitamin E and other antioxidants, which contribute to skin health and strengthen the immune system. Its anti-inflammatory properties make it a valuable component of a balanced diet, supporting individuals with sensitive skin or as part of a preventive diet to ward off chronic diseases.

With its versatile applications and health benefits, light sesame oil is an excellent choice for anyone who values healthy eating and authentic flavour experiences.

Dark Sesame Oil

Dark sesame oil is perfect for refining salad dressings, raw dishes, cold dips, and cooked wok dishes. It imparts a special note and enchanting aromatic fragrances to the food. A few drops of dark sesame oil can enhance soups, noodle dishes, and marinades by adding a rich, deep, and nutty flavour dimension. This oil is made from roasted sesame seeds, giving it its distinctive dark colour and intense aroma, highly valued in Asian cuisine.

Dark sesame oil is excellent for transforming a simple dish into something gourmet. It is an essential ingredient for making authentic Asian sauces, such as Teriyaki and Hoisin, and brings aromatic depth to stir-fry dishes and sushi dressings. Its robust flavour also makes it ideal for giving vegetarian and vegan dishes an umami-rich, almost meat-like character.

Besides its use in warm dishes, dark sesame oil can also be added to cold dishes like noodle salads, vegetable slaws, or even in smoothies and desserts for an unexpected flavour note. In creative cooking, it is often used to give chocolate desserts and cakes an exotic touch.

Not only is dark sesame oil versatile in flavour, but it is also beneficial for health. It is rich in antioxidants, particularly sesamolin and sesamin, which help reduce oxidative damage in the body and support the cardiovascular system. The phytosterols it contains can effectively help lower cholesterol levels.

For optimal use, dark sesame oil should be used in small amounts due to its intense flavour. It is especially suitable for finishing dishes, enhancing the flavours just before serving. It pairs particularly well with ingredients like ginger, garlic, honey, and soy sauce, making it a versatile oil for adventurous cooks.

Overall, dark sesame oil is an exquisite choice for anyone looking to enrich their culinary skills while also benefiting from its health advantages. It offers a simple way to add an exotic and refined touch to everyday dishes.


This paste made from ground sesame seeds is an essential component of many Middle Eastern dishes. It can be used as a base for hummus, dressings, and sauces.

Marinades and Dressings

Sesame oil is fantastic as a base for marinades. Combine it with soy sauce, garlic, ginger, and honey for a delicious marinade for meat or tofu. In salad dressings, sesame oil provides a nutty note that pairs particularly well with green and Asian salads.


Sesame oil can also be used in small amounts for baking. It imparts a subtle nutty flavour to pastries, breads, and cookies, perfectly complementing the sweetness of the baked goods and creating a pleasant depth of flavour. This oil is especially suitable for recipes that require a subtle yet noticeable flavouring. It is excellent for Asian-inspired baked goods, such as sesame cookies or bread, as well as for traditional cakes and muffins that need a special touch.

Using sesame oil in the baking process offers an excellent opportunity to improve the texture of baked goods, as it locks moisture into the pastry, ensuring a tender crumb. Another advantage is that sesame oil, particularly light sesame oil, remains stable at high temperatures, making it ideal for baking at typical baking temperatures.

For optimal integration into baking recipes, sesame oil can be partially or completely substituted for other fats such as butter or vegetable oil. This is particularly useful in recipes where a light, less dominant flavour is desired, or for enriching vegan and health-conscious recipes, as sesame oil is rich in unsaturated fatty acids and vitamin E.


Sesame oil contains valuable nutrients and has positive effects on health.

Rich in Antioxidants

Sesame oil contains sesamin and sesamolin, which protect cells from damage caused by free radicals.

Support for the Cardiovascular System

The high content of unsaturated fatty acids helps lower cholesterol levels and reduce the risk of cardiovascular diseases.

Care for Skin and Hair

Sesame oil is an excellent care product for the skin. It penetrates deeply, supports the regeneration of stressed skin cells, and protects the skin from free radicals. For hair, sesame oil provides moisture, strengthens hair follicles, and reduces itching and dandruff.

Stress Reduction and Mood Enhancement

The tyrosine contained in sesame oil increases serotonin levels in the brain, contributing to the reduction of stress and anxiety.

Sesame oil is a true wonder in the kitchen and for health. With its rich content of valuable nutrients and its versatile applications, it should not be missing in any household. Whether in the kitchen, as a care product, or to support health, sesame oil offers numerous benefits, making it an indispensable part of a health-conscious lifestyle.

Sesame Chicken with Vegetables Recipe


  • 500 g chicken breast fillet, sliced into strips
  • 2 tbsp light soy sauce
  • 1 tbsp dark sesame oil
  • 1 tbsp honey
  • 2 garlic cloves, chopped
  • 1 tbsp grated ginger
  • 1 red bell pepper, sliced into strips
  • 1 green bell pepper, sliced into strips
  • 1 carrot, thinly sliced
  • 100 g broccoli, divided into florets
  • 2 tbsp roasted sesame oil
  • 1 tbsp sesame seeds
  • Salt and pepper to taste


  1. In a bowl, mix soy sauce, dark sesame oil, honey, garlic, and ginger. Add the chicken strips and marinate for at least 30 minutes.
  2. In a large frying pan or wok, heat the roasted sesame oil. Add the marinated chicken and fry over medium heat until cooked through. Remove and set aside.
  3. In the same pan, fry the bell peppers, carrot, and broccoli until the vegetables are al dente.
  4. Return the chicken to the pan and mix everything well. Season with salt and pepper.
  5. Sprinkle with sesame seeds and serve.