Sesame

Sesame (Sesamum indicum) is an ancient oilseed whose exact homeland is uncertain — Mesopotamia, India and tropical Africa have all been proposed. It reached China early (Chinese texts traditionally credit the envoy Zhang Qian, though older references exist), and it was surely known in Korea's Three Kingdoms period, although no specific record survives. The first clear Korean mention is in the Goryeo-era medical text Hyangyak gugeupbang, which describes it as sweet and non-toxic.

Sesame is grown throughout South Korea and is sown in May. Toasting the seeds develops their characteristic aroma through reactions between the seeds' amino acids and sugars. Toasted seeds are sprinkled whole or crushed with salt to make kkaesogeum, a classic seasoning for namul.

Sesame oil (chamgireum) is pressed from seeds that are toasted at fairly high heat, ground and steamed, and it is typically left unrefined so that it keeps its fragrance. The seeds are roughly 45–55% oil, rich in oleic and linoleic acids, and contain sesamol and related compounds that help the oil resist rancidity.

• Mineral-dense seeds: Per 100 g, toasted sesame seeds are a source of calcium, iron, magnesium and zinc, plus plant protein and fiber — though a typical sprinkle is small.
• Mostly unsaturated fat: Sesame oil is made up largely of oleic and linoleic acids, and contains sesamol and vitamin E, which help keep it stable.
• Allergen: Sesame is one of the nine major food allergens in the United States (added by the FASTER Act, with labeling required from January 1, 2023). People with sesame allergy should avoid both seeds and oil.
• Energy-dense: Seeds and oil are high in calories, so they are best used as a finishing accent.