Perilla Seed Recipe: Easy, Healthy, and Delicious Dishes

Perilla, often referred to as sesame, is an herb with a rich history in Asian cuisine, known for its slightly nutty, minty, and basil-like flavors. Its leaves and seeds are not only versatile in cooking but also come with health benefits due to their rich Omega-3 content, antioxidants, and anti-inflammatory properties. This blog post delves into the world of perilla seed, offering easy, healthy, and delicious recipes that you can try at home.

Understanding Perilla Seeds

Perilla seeds, or deulkkae in Korean, are tiny, teardrop-shaped, and come in various colors, from brown to black. They are similar in appearance to sesame seeds but have a more potent, slightly bitter, and grassy flavor profile. These seeds are ground into perilla oil or used whole in cooking, adding a distinctive taste to dishes.

Benefits of Perilla Seeds

• Rich in Omega-3s: Perilla seeds are one of the richest plant sources of ALA, an essential omega-3 fatty acid, beneficial for heart health, brain function, and reducing inflammation.
• Antioxidant Properties: They contain compounds like flavonoids and rosmarinic acid, which help combat oxidative stress in the body.
• Nutritional Value: They provide protein, fiber, and various vitamins and minerals like calcium, iron, and magnesium.

Perilla Seed Recipes

1. Perilla Seed Rice (Daeipssal)

This dish combines rice with perilla seed powder for a subtle nutty flavor that elevates simple rice to a gourmet level.

• 2 cups of rice
• 2 tablespoons perilla seed powder
• 3 cups of water
• A pinch of salt
• Optional: vegetables like carrots, peas for color and nutrition

Here’s how to make it:

1. Rinse the rice under cold water until the water runs clear.
2. Mix the rice, perilla seed powder, salt, and water in a rice cooker.
3. Add any optional vegetables for color and additional nutrition.
4. Cook the rice as per the cooker's instructions.

Serve this aromatic, healthy rice with your favorite Korean side dishes for an authentic meal experience.

🌿 Note: When grinding perilla seeds, ensure they are fresh for the best flavor and health benefits.

2. Perilla Seed Salad Dressing

A quick and simple dressing that transforms any salad into a burst of flavors.

• 2 tablespoons perilla seed oil
• 1 tablespoon rice vinegar
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1 clove garlic, minced
• 1 teaspoon honey or sugar
• Salt and pepper to taste

How to make it:

1. In a small jar or bowl, mix all ingredients together.
2. Shake or whisk until the dressing is well emulsified.
3. Drizzle over your favorite salad greens or use as a marinade for meats.

This dressing adds a unique umami flavor to your dishes, making it a perfect companion for salads with fresh perilla leaves, cucumber, and tofu.

3. Perilla Seed and Vegetable Stir-Fry

A flavorful and nutritious stir-fry incorporating perilla seed oil for a unique taste.

• 1 tablespoon perilla seed oil
• 1 cup sliced mushrooms
• 1 zucchini, sliced
• 1 bell pepper, sliced
• 1 cup of spinach
• 2 teaspoons soy sauce
• 1 teaspoon perilla seed powder
• Salt and pepper to taste

Steps:

1. Heat the perilla seed oil in a wok or large frying pan over medium-high heat.
2. Add the mushrooms and stir-fry until browned.
3. Add the zucchini and bell pepper, cooking until just tender.
4. Throw in the spinach, and let it wilt slightly.
5. Mix in soy sauce and perilla seed powder. Season with salt and pepper.
6. Cook for another minute and serve hot.

This dish is not only flavorful but also rich in nutrients, making it an ideal choice for health-conscious eaters.

Additional Uses for Perilla Seeds

Beyond these recipes, here are a few more ways to incorporate perilla seeds into your diet:

• Sprinkle: Use ground perilla seeds as a garnish for soups or stews to add a subtle nutty flavor.
• In Baking: Mix perilla seed powder into bread dough or cookies for added nutritional value and a unique taste.
• Beverages: Make a refreshing tea by brewing ground perilla seeds in hot water, or add perilla seed powder to smoothies.

From traditional Korean cuisine to modern healthy diets, perilla seeds have found their way into kitchens worldwide, offering both flavor and health benefits. By experimenting with these perilla seed recipes, you can enjoy a taste of history and the wellness it brings. Whether you're looking to enhance your meals or seeking a new culinary adventure, perilla seeds are a simple, yet transformative ingredient.

In wrapping up, it's clear that perilla seeds are a culinary gem that can enhance a wide array of dishes. From rice dishes to salads and stir-fries, they introduce a distinct flavor and health benefits to your table. Their versatility ensures that whether you're an amateur cook or a seasoned chef, perilla seeds can inspire your next culinary creation.

Where can I buy perilla seeds?

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Perilla seeds are often available in Asian grocery stores or online markets specializing in Asian ingredients. Look for them labeled as “deulkkae” in Korean stores.

Can perilla seeds replace sesame seeds in recipes?

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While perilla seeds have a flavor profile somewhat similar to sesame seeds, they are much more bitter and aromatic. They can be used interchangeably in some recipes, but the taste will differ significantly.

Are perilla seeds safe for everyone to eat?

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Generally, perilla seeds are safe to eat. However, those with allergies to mint, basil, or other Lamiaceae family plants might want to be cautious as perilla is related to these. Also, due to their high omega-3 content, individuals on blood thinners should consult with a healthcare provider.

What are the storage tips for perilla seeds?

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Perilla seeds should be stored in a cool, dark place, preferably in an airtight container. Keep them away from heat sources or sunlight to preserve their flavor and nutritional value.