Sesame seeds, tiny but mighty, are more than just a garnish. They are a nutrient powerhouse with a rich, nutty and uniquely delightful flavour profile. Their inclusion in this tomato-based stew, served with garri (fermented cassava), transforms it into a prediabetes-friendly dish that satisfies you without spiking your blood sugar while nourishing you with essential vitamins and minerals and inflammation-fighting antioxidants and phytosterols.

Before sharing the recipe, let’s explore the

Nutritional Profile of Sesame Seed (Beniseed) Stew

Vitamin A promotes growth and keeps the skin healthy. It is also essential for night vision, wound healing and immunity. ^1,2 This meal provides 367 mcg of vitamin A, or 61% of the daily recommended nutrient intake (RNI).¹¹

Calcium is essential for healthy bones and teeth. It also helps muscles contract, enables blood to clot, helps to transmit messages along nerves, produces energy, keeps the heart beating and regulates blood pressure.³ This meal provides 368 mg calcium, or 52% of the daily RNI. ¹¹

Iron is a vital part of red blood cells. It is also needed to produce and release energy and plays a crucial role in the body’s growth and development and maintaining the structure of proteins.⁴ This meal provides 8 mg of iron or 57% daily RNI for women. ¹¹

Potassium helps muscles contract, supports bone health and regulates heartbeat. It also controls blood pressure with sodium by regulating the water content in cells.⁵ This meal provides 1058 mg of potassium or 30% daily RNI. ¹¹

Selenium is a powerful antioxidant that neutralises harmful substances called free radicals. It also maintains muscles, skin and hair and boosts immunity.⁶ This meal provides 21 mcg of selenium or 35% daily RNI for women. ¹¹

Magnesium is vital for converting food into energy. It plays a role in the release of insulin, which regulates blood sugar levels. Magnesium also maintains heart, bone and teeth health and helps muscles relax.⁷ This meal provides 148 mg of magnesium or 54% daily RNI for women. ¹¹

Zinc is crucial for processing carbohydrates, fats and proteins in food, protecting and repairing DNA, wound healing and reproduction.⁸ This meal provides 7 mg of zinc or 100% daily RNI. ¹¹

Niacin (vitamin B3) is essential for a healthy nervous system and to release energy from food. It also helps to balance blood sugar and cholesterol levels and may reduce the risk of heart disease.⁹ This meal provides 10 mg of niacin or 75% daily RNI. ¹¹

Pantothenic acid (vitamin B5) helps convert food into energy and break down fats.¹⁰ This meal provides 2mg of vitamin B5, or 40% of the daily RNI.

How to Cook Sesame Seed (Beniseed) Stew

Serves: 4          Prep time: 10 minutes       Cook time: 25 minutes

Ingredients

• 400g lean beef, diced
• 100g white sesame seeds
• 300g spring greens (or ugwu)
• 1 tablespoon tomato puree
• 1 teaspoon dried thyme
• 1 teaspoon chilli powder
• 1 tablespoon olive oil
• 1 tablespoon paprika
• 2 tablespoons ground crayfish
• 2 medium shallots, finely chopped
• 1 large garlic clove, finely chopped
• 1 low-salt vegetable stock cube
• 2 tablespoons sriracha
• 1 teaspoon chilli flakes

To serve

• 200g grainy cassava (garri)

Directions

• Put lean beef, half of the shallots, garlic, thyme, chilli powder and around 200ml of water in a medium pan. Cook on medium heat for approximately 20 minutes or until beef is tender. Drain and reserve the stock/broth.
• Put beef in a non-stick pan over low heat. Stir in sriracha, chilli flakes and a tablespoon of water. Cook for 2-3 minutes until the sriracha evenly coats the beef and the liquid evaporates. Set aside and keep warm.
• In the meantime, heat the olive oil in a medium non-stick saucepan. Fry the remaining shallots and ground crayfish for one minute, then add the ground sesame seeds. Fry for around three minutes without burning, then add tomato puree, paprika and beef broth. Cook on a simmer for 10 minutes, adding small water splashes if the pan dries. Stir in chopped spring greens and cook on a simmer until the vegetables become tender. Season with black pepper, then take the pan off the heat.
• Put the cassava in a medium non-stick saucepan with around 400 ml of water. Cook on a simmer, stirring continuously until it forms a stiff dough.
• Divide the cassava between four bowls. Serve with the sesame seed stew and beef. Garnish with extra chilli flakes if you desire.
• Enjoy!

Try These Tips

• Swap garri for brown rice, quinoa, bulgur wheat or any other grain you enjoy. Quinoa is a fantastic choice to boost quality proteins.
• Swap lean beef for oily fish, chicken, or shellfish. Oily fish like salmon, mackerel, pilchards and trout are a fantastic way to get one of your weekly portions of fish and heart-healthy omega-3 fats.
• Swap spring greens for other green leafy vegetables you enjoy or available in your area. Amaranth leaves (green, callaloo), ugwu (fluted pumpkin leaves), spinach, or kale are great alternatives. If using spinach, remember that it releases water when it wilts and can loosen the consistency of the stew.

Savoury and Nutritious: Sesame Seed (Beniseed) Stew

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• Author: Somi Igbene PhD ANutr
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Yield: Serves 4
• Cuisine: Nigerian-inspired

Print Recipe

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Description

Sesame seeds stew, served with garri (fermented cassava), is a balanced, prediabetes-friendly that satisfies and nourishes you without spiking your blood sugar.

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Ingredients

·       400g lean beef, diced

·       100g sesame seeds

·       300g spring greens (or ugwu)

·       1 tablespoon tomato puree

·       1 teaspoon dried thyme

·       1 teaspoon chilli powder

·       1 tablespoon olive oil

·       1 tablespoon paprika

·       2 tablespoons ground crayfish

·       2 medium shallots, finely chopped

·       1 large garlic clove, finely chopped

·       1 low-salt vegetable stock cube

·       2 tablespoons sriracha

·       1 teaspoon chilli flakes

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Instructions

·  Put lean beef, half of the shallots, garlic, thyme, chilli powder and around 200ml of water in a medium pan. Cook on medium heat for approximately 20 minutes or until beef is tender. Drain and reserve the stock/broth.

·       Put beef in a non-stick pan over low heat. Stir in sriracha, chilli flakes and a tablespoon of water. Cook for 2-3 minutes until the sriracha evenly coats the beef and the liquid evaporates. Set aside and keep warm.

·       In the meantime, heat the olive oil in a medium non-stick saucepan. Fry the remaining shallots and ground crayfish for one minute, then add the ground sesame seeds. Fry for around three minutes without burning, then add tomato puree and beef broth. Cook on a simmer for 10 minutes, adding small water splashes if the pan dries. Stir in chopped spring greens and cook on a simmer until the vegetables become tender. Season with black pepper, then take the pan off the heat.

·       Put the cassava in a medium non-stick saucepan with around 400 ml of water. Cook on a simmer, stirring continuously until it forms a stiff dough.

·       Divide the cassava between four bowls. Serve with the sesame seed stew and beef. Garnish with extra chilli flakes if you desire.

·       Enjoy!

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Notes

·       Swap garri for brown rice, quinoa, bulgur wheat or any other grain you enjoy. Quinoa is a fantastic choice to boost quality proteins.

·       Swap lean beef for oily fish, chicken, or shellfish. Oily fish like salmon, mackerel, pilchards and trout are a fantastic way to get one of your weekly portions of fish and heart-healthy omega-3 fats.

·       Swap spring greens for other green leafy vegetables you enjoy or available in your area. Amaranth leaves (green, callaloo), ugwu (fluted pumpkin leaves), spinach, or kale are great alternatives. If using spinach, remember that it releases water when it wilts and can loosen the consistency of the stew.

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Nutrition

• Serving Size: Per serving
• Calories: 426
• Sugar: 5g
• Sodium: 200mg
• Fat: 23g
• Saturated Fat: 5g
• Unsaturated Fat: 17g
• Trans Fat: 0g
• Carbohydrates: 23g
• Fiber: 1g
• Protein: 33g
• Cholesterol: 58mg

Keywords: Sesame seeds, Beniseed

DISCLAIMER: Not a substitute for medical advice – All content is for informational purposes only and is not intended to provide medical or nutrition advice or to take the place of medical/nutrition advice or treatment from your doctor or health professional. Since each person’s health conditions are very specific, viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All content, including text, graphics, images, and information in this post/video, is for general information only and does not replace a consultation with your doctor or health professional.

References

1. McEldrew, E.P., Lopez, M.J., & Milstein, H. (2023) Vitamin A. Last accessed: 24 September 2023. Available: https://www.ncbi.nlm.nih.gov/books/NBK482362/
2. Huang, Z., Liu, Y., Qi, G., Brand, D., & Zheng, S.G. (2018) Role of vitamin A in the immune system. Journal of Clinical Medicine, 7(9): 258. https://doi.org/10.3390/jcm/7090258.
3. Drake, T.M & Gupta, V. (2022) Calcium. Last accessed: 24 September 2023. Available: https://www.ncbi.nlm.nih.gov/books/NBK557683/
4. Moustarah, F., & Daley, S.F. (2022) Dietary iron. Last accessed: 24 September 2023. Available: https://www.ncbi.nlm.nih.gov/books/NBK540969/
5. Weaver, C.M. (2013) Potassium and health. Advances in Nutrition, 4(3): 368S-377S. https://doi.org/10.3945/an.112.003533.
6. Nessel, T.A., & Gupta, V. Selenium. Last accessed: 24 September 2023: Available: https://www.ncbi.nlm.nih.gov/books/NBK557551/
7. Alawi, A.M., Majoni, S.W., & Falhammar, H. (2018) Magnesium and human health: perspectives and research directions. International Journal of Endocrinology, https://doi.org/10.1155/2018/9041694.
8. Maxfield, L., Shukla, S., Crane, J.S. (2023) Zinc deficiency. Last accessed: 24 September 2023. Available: https://www.ncbi.nlm.nih.gov/books/NBK493231/
9. Djadjo, S., & Bajaj, T. (2023) Niacin. Last accessed: 24 September 2023. Available: https://www.ncbi.nlm.nih.gov/books/NBK541036/
10. Sanvictories, T., & Chauhan, S. (2023) Vitamin B5 (Pantothenic Acid). Last accessed: 24 September 2023. Available: https://www.ncbi.nlm.nih.gov/books/NBK563233/
11. Derbyshire, E. (2018) Micronutrient intakes of British adults across mid-life: a secondary analysis of the UK national diet and nutrition survey. Frontiers in Nutrition, 5: 55. https://doi.org.10.3389/fnut.2018.00055.

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