Ellu Sadam Recipe (Sesame Rice)

Balasahana Suresh
Ingredients:

  • 1 cup cooked rice (preferably cooled or day-old)
  • 2 tbsp white sesame seeds (ellu)
  • 1 tbsp oil (preferably sesame oil or any neutral oil)
  • 1 tsp mustard seeds
  • 1 tsp urad dal (split black gram)
  • 1 tsp chana dal (split bengal gram)
  • 2 dry red chilies
  • 1-2 green chilies, slit
  • 1/4 tsp asafoetida (hing)
  • 8-10 curry leaves
  • Salt to taste
  • 1 tbsp grated fresh coconut (optional)
  • 2 tbsp chopped coriander leaves
  • 1 tsp jaggery (optional, balances flavor)
Instructions:

1. Roast Sesame Seeds: Heat a dry pan on medium heat and roast sesame seeds until they turn golden and start popping. Set aside.

2. Prepare Tempering: In the same pan, heat oil. Add mustard seeds and wait for them to splutter. Add urad dal, chana dal, dry red chilies, green chilies, asafoetida, and curry leaves. Sauté until dals turn golden brown.

3. Add Sesame Seeds: Add the roasted sesame seeds to the tempering, mix well.

4. Mix Rice: Add the cooked rice to the pan, sprinkle salt, and gently mix to coat the rice evenly with the sesame and tempering mixture.

5. Finish: Add chopped coriander leaves, grated coconut, and jaggery (if using). Mix gently. Adjust salt and taste.

6. Serve: Serve Ellu Sadam warm or at room temperature with yogurt or any curry.

Tips:

  • Use day-old or cooled rice for better texture; freshly cooked hot rice may turn mushy.
  • Roast sesame seeds carefully on medium heat to avoid burning and bitter taste.
  • Jaggery is optional but adds a subtle sweetness that balances the nuttiness and spice.
  • Adjust green chilies as per your spice tolerance.
  • You can add a handful of roasted peanuts for extra crunch and protein.
  • Use sesame oil for authentic flavor, but neutral oil works too.
Health Benefits of Ellu Sadam:

  • Rich in Healthy Fats: Sesame seeds are loaded with heart-healthy unsaturated fats that help reduce bad cholesterol.
  • High in Calcium: Ellu is an excellent source of calcium, promoting strong bones and teeth.
  • Good Source of Protein: Sesame seeds provide plant-based protein, important for muscle repair and growth.
  • Antioxidant Properties: Rich in antioxidants like sesamin and sesamolin, which help combat oxidative stress.
  • Improves Digestion: The fiber content aids digestion and promotes gut health.
  • Regulates Blood Sugar: Sesame seeds have a low glycemic index, helping in better blood sugar control.
  • Boosts Immunity: Nutrients like zinc and copper in sesame seeds support the immune system.
Ellu Sadam is a quick, nutritious, and flavorful dish perfect for a light meal or as part of a larger spread.

 

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

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