Heart-Healthy Black Sesame Soup
Indulge in the rich, nutty flavor and velvety texture of this *Heart-Healthy Black Sesame Soup*, a nutrient-packed spin on a traditional Asian dessert. This wholesome recipe highlights toasted black sesame seeds, blended to perfection, which not only deliver a unique, earthy aroma but are also renowned for their heart-boosting properties and antioxidant richness. Enhanced with creamy unsweetened almond milk, fiber-rich oats, and a touch of optional honey for natural sweetness, this comforting soup is as nourishing as it is delicious. Ready in just 30 minutes, it’s the perfect quick and satisfying vegan-friendly dish, ideal for breakfast, dessert, or an afternoon pick-me-up. Serve it warm with a sprinkle of sesame seeds for an irresistible presentation.
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Recipe Information
Ingredients
- 100 grams black sesame seeds
- 750 ml water
- 50 grams oats
- 250 ml almond milk (unsweetened)
- 1 tablespoon honey (optional)
- 1 pinch salt
Instructions
Begin by washing the black sesame seeds under running water in a fine mesh sieve to remove any impurities.
Toast the wet sesame seeds in a dry pan over medium-low heat, stirring continuously. Continue until the seeds are completely dry and they start to pop slightly. This should take about 5-7 minutes. Be cautious not to burn the seeds.
Transfer the toasted sesame seeds to a blender and blend until they form a fine powder. A high-speed blender works best for this.
In a medium saucepan, add the water and oats. Bring to a boil over medium heat, then reduce the heat to low and simmer for 10 minutes, stirring occasionally until the oats soften and thicken the mixture.
Add the powdered sesame seeds to the oat mixture, stirring continuously to prevent clumping.
Pour in the almond milk and continue to stir, allowing the mixture to come to a gentle simmer.
If you prefer a slightly sweet soup, add honey at this stage and a pinch of salt. Stir well to combine and adjust sweetness to taste.
Continue to simmer for another 5 minutes, ensuring everything is well mixed and heated through.
Remove from heat and let the soup cool slightly before serving. It should have a smooth, velvety texture.
Serve warm in bowls, optionally garnished with a light sprinkle of additional sesame seeds.
Nutrition Facts
Calories |
214 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.9 g | 18% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 91 mg | 4% | |
| Total Carbohydrate | 19.0 g | 7% | |
| Dietary Fiber | 4.2 g | 15% | |
| Total Sugars | 4.7 g | ||
| Protein | 6.2 g | 12% | |
| Vitamin D | 0.7 mcg | 3% | |
| Calcium | 388 mg | 30% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 173 mg | 4% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
