Preparation is Key: Roasting and Grinding Perilla Seeds
While some cultures use perilla seeds raw, most preparations involve roasting to enhance their nutty aroma and flavor. Roasting also makes them easier to grind, which is the most common way they are consumed, especially in Korean cooking where they are known as deulkkae garu.
How to Roast Perilla Seeds
- Pan-roasting: Spread the seeds in a dry pan over medium heat. Toast for 1 to 4 minutes, shaking the pan continuously to prevent burning. You'll know they're ready when they release a fragrant, nutty aroma.
- Grinding: Once cooled, transfer the seeds to a spice mill, coffee grinder, or mortar and pestle. Grind until they reach a coarse powder consistency. The texture is key—it provides a pleasant, slightly gritty mouthfeel in many dishes.
Using Ground Perilla Seed Powder (Deulkkae Garu)
The powder is prized for its thickening and flavor-enhancing properties, and it adds a creamy, earthy texture to a variety of dishes.
- Soups and Stews: Stir the powder into hearty Korean soups like Gamjatang (pork neck bone stew), Soondae-Guk (blood sausage soup), or a simple mushroom soup to add a rich, savory depth.
- Vegetable Side Dishes (Namul): Use it as a nutty seasoning for blanched and seasoned vegetable side dishes, such as spinach or bean sprouts.
- Porridge: For a comforting and nutritious meal, especially in colder weather, add perilla powder to rice porridge (juk).
Versatile Ways to Enjoy Whole Perilla Seeds
Beyond being ground, whole roasted perilla seeds can be used to add texture and a nutty pop to your food.
- Garnish: Sprinkle whole, toasted seeds over salads, grain bowls, or stir-fries just before serving.
- Chutneys and Sauces: In some Indian cuisines, perilla seeds are roasted and ground with other ingredients like salt, chilies, and tomatoes to create flavorful chutneys.
- Salad Dressing: Combine whole seeds with other dressing components to add crunch and flavor.
Perilla Seed Oil: A High Omega-3 Option
Perilla seed oil (deulgireum) is highly valued in Korean cuisine, not only for its flavor but also for its high omega-3 content. It has a distinct, robust, and nutty flavor that is different from sesame oil.
- Finishing Oil: Use perilla oil as a finishing oil to drizzle over finished dishes like bibimbap or seasoned vegetables. Its flavor is best enjoyed unheated.
- Dipping Sauce: Mix it with a bit of soy sauce for a flavorful and healthy dipping sauce for meat or vegetables.
- Salad Dressing: The oil can be used as a base for dressings, lending its unique nutty taste to salads.
Comparison: Perilla Seeds vs. Sesame Seeds
It's easy to confuse perilla and sesame seeds, but they differ significantly in flavor, appearance, and nutritional profile. Below is a comparison to highlight their unique qualities.
| Feature | Perilla Seeds (Deulkkae) | Sesame Seeds (Ggaetgaru) |
|---|---|---|
| Appearance | Round and darker in color | Flatter and lighter in color (pale) or black |
| Flavor | Nutty, minty, and herbal | Earthy, nutty, and savory |
| Key Nutrients | High in ALA (Omega-3 fatty acid) | High in lignans (sesamin) and minerals like calcium |
| Culinary Use | Ground powder for thickening and seasoning soups, stews, and vegetables | Oil for cooking and sauces; seeds for garnishing and grinding |
Perilla Seeds in Various Recipes
Korean Perilla Powder Soup (Deulkkae Tang)
A hearty and savory soup featuring mushrooms, zucchini, and onions in a flavorful perilla seed powder-thickened broth.
Roasted Perilla Seed Chutney (Indian Style)
A spicy and savory chutney made by grinding toasted perilla seeds with salt, chilies, and tomatoes.
Nutty Perilla Salad Dressing
A simple vinaigrette made with perilla seed oil, lemon juice, a hint of honey, and a touch of minced garlic.
Perilla Seed Rice
Incorporate toasted and ground perilla seeds directly into rice to add a rich, nutty flavor and a nutritional boost to a staple meal.
Conclusion: Incorporating Perilla Seeds into Your Diet
Perilla seeds offer a powerful combination of unique flavor and significant health benefits, especially their high content of omega-3 fatty acids. By roasting and grinding the seeds into a powder (deulkkae garu), pressing them for oil, or using them whole, you can incorporate this versatile ingredient into a wide array of dishes, from traditional Korean stews to modern salad dressings. Experiment with the different forms to find your favorite way to enjoy their distinctive nutty and herbal notes.
Authoritative Link
- For more information on the nutritional properties and traditional use of perilla, visit A Review on Nutritional Value, Functional Properties and Pharmacological Application of Perilla.
