Sesame Quinoa Pilaf

Open Sesame! The sesame seed, in all of its forms, is one of God’s greatest gifts to creatures with Vata-dominant constitutions, like myself. Individuals who tend to be cold, dry, underweight, hyperactive and flighty benefit greatly from sesame products, which are heavy, heating, and moist. Sesamum indicum is the oldest known plant grown specifically for its seeds and oil. Sesame seeds are a good source of protein and minerals including calcium, magnesium, iron and zinc. Ample mineral intake is especially important for skinny Vata-types who are prone to osteoporosis (Vata, the air element, is what makes the bones porous).

I prefer to buy unhulled sesame seeds - they have a darker, less uniform color than the traditional white seeds commonly used to coat bread and bagels - because the hull, or outer coating of the seeds, is the source of most of the fiber and calcium. Granted, some of the calcium is bound up with oxalic acid, which inhibits the body from absorbing minerals. However, soaking and toasting unhulled seeds destroys most of this “anti-nutrient”. Even if you don’t bother to soak or cook your seeds, you’re still better off since the industrial process to remove the hulls is more detrimental to sesame’s nutritional profile than a little naturally-occurring oxalic acid.

Due to its high vitamin E content, sesame oil is more resistant to rancidity compared to other seed oils. While the oil in its unrefined form has a relatively low smoking point, it adds potent antioxidants and a moderate amount of monounsaturated fatty acids to sauces, marinades and low-heat sautéed dishes. Sesame oil is most prized as a massage oil in the Ayurvedic tradition. Daily self-massage helps keep Vata dosha in check, lubricates the tissues & joints and promotes softness and luster of the skin.

Quinoa is not commonly mentioned by Ayurvedic doctors for one simple reason: it doesn’t grow in India where Ayurveda originated. Rather, quinoa is indigenous to South America (the Andes mountains) and was introduced to the U.S. marketplace in the early 1980’s. This “super grain”, as it is often called even though it is not a grain, was originally embraced by hard-core vegetarian Americans but is now enjoyed by health-conscious omnivores and chefs. Chenopodium quinoa is actually a member of the goosefoot family (like spinach and beets) cultivated for its seeds and can be prepared in a fashion similar to rice. Unlike cereal grains (ie. rice and wheat), quinoa contains all essential amino acids so it’s a complete protein source. People who do not consume animal products also benefit from its iron, calcium and magnesium content. Quinoa’s fiber content qualifies it as a whole grain fast food - cooking time is 20 minutes or less! From an energetic perspective, quinoa has a warming, strengthening and drying effect.

While not the most ideal food for Vata, quinoa can be consumed in moderation and is best combined with things that are moistening. So here is a simple recipe which brings together two super-duper and complementary ingredients.

Sesame Quinoa Pilaf

1 cup quinoa
2 teaspoons ghee
2 Tablespoons unhulled sesame seeds
2 cups water
1 tsp salt
¼ cup fresh chopped parsley

1. Rinse* quinoa well and drain.
2. Heat ghee over medium heat in medium-sized saucepan. Add sesame seeds and cook, stirring, until seeds turn golden brown and begin to pop. Add quinoa and cook about 30 seconds, stirring to coat with sesame seeds.
3. Add water and salt, bring to a boil, cover and simmer about 18 minutes, until all water is absorbed. Remove pan from heat and allow to sit 5 - 10 minutes, covered.
4. Transfer quinoa to a bowl and allow to cool a bit more before stirring in parsley.

*Quinoa has a coating of bitter-tasting saponins so should be rinsed before cooking.