Sabja or tukmaria seeds are known as basil seeds in English. They are a good source of fiber, lipids, and antioxidants. They are also a good plant-based source of protein. However, you may want to avoid them if you are on blood thinners.
Basil seeds aren’t just for growing basil plants — you can also eat them.
They look similar to sesame seeds but are black. The type you eat typically comes from sweet basil, Ocimum basilicum, a plant commonly used to season foods.
For this reason, the seeds are typically referred to as sweet basil seeds. They also go by many other names, including sabja and tukmaria seeds.
Basil seeds have multiple benefits and uses.
Though the nutritional composition of basil seeds may vary depending on where they are grown, some research indicates that basil seeds contain:
- 43.9% carbohydrates, of which 36.3% is fiber
- 33% lipids, of which 71% is alpha-linolenic acid (ALA)
- 9.4% protein
They also contain notable amounts of potassium, magnesium, and calcium. Another benefit of basil seeds is that they are rich in phenols and flavonoids, which are antioxidants.
Additionally, they may help reduce excess cholesterol and bile acids and inhibit alpha amylase.
Basil seeds are rich in plant compounds, including flavonoids and other polyphenols.
Flavonoids are antioxidants, meaning they protect your cells from damage by free radicals. These plant compounds also have anti-inflammatory and anticancer properties.
Basil seeds can be a great addition to your diet to help support your overall health.
Basil seeds are high in omega-3, which can help support heart health.
The
- alpha-linolenic acid (ALA)
- eicosapentaenoic acid (EPA)
- docosahexaenoic acid (DHA)
Most of the omega-3 in basil seeds is in the form of ALA, an essential fatty acid that your body cannot make on its own. Research indicates that ALA makes up around 71% of the fat in basil seeds.
Your body primarily uses ALA to produce energy. Though it may also have anti-inflammatory benefits and help reduce your risk of certain conditions, including heart disease and type 2 diabetes.
Recommended amounts of ALA are
The fibrous, pectin-rich gum from basil seeds is flavorless and can help thicken and stabilize mixtures ike desserts, soups, and sauces.
People also use basil seed gum to stabilize ice cream and reduce the growth of unwanted ice crystals.
Basil seed gum can also stabilize salad dressing, low fat whipped cream, and jellies, and replace fat in yogurt and mayonnaise.
Basil seeds have long been used in drinks in India and Southeast Asia.
A popular cold beverage-like dessert in India is falooda, made with basil seeds, rose-flavored syrup, and milk. Some versions add ice cream, noodles, or fruit.
Additionally, a few food manufacturers in the United States and Europe now sell bottled beverages made with basil seeds.
The seeds make the drinks a bit chewy and add plenty of healthy fiber — something beverages typically lack.
Basil seeds are a little larger than chia seeds but have a similar nutritional profile.
Chia seeds and basil seeds swell and form a gel when soaked. However, basil seeds swell quicker and to a larger size than chia seeds.
Both seeds have a bland flavor, so they can be used in many of the same recipes like smoothies and baked goods.
Chia seeds can also be eaten dry — for example, sprinkled on a salad — while basil seeds typically aren’t eaten dry, as they’re hard to chew.
You can buy basil seeds in Asian food stores and online — search for edible basil seeds. Seeds packaged for planting typically cost more per ounce and may have been treated with pesticides.
To eat basil seeds, you generally start by soaking them.
Soaking the Seeds
To soak basil seeds, add 8 ounces (237 ml or 1 cup) of water per 1 tablespoon (13 grams or 0.5 ounces) of basil seeds.
You can use more water as the seeds only absorb as much as they need. Using too little water may cause the seeds to clump as they hydrate.
Let the seeds soak for about 15 minutes. As the seeds swell, they approximately triple in size. Additionally, the gel-like outer portion turns gray.
The center of a soaked basil seed remains black. This part has a light crunch when you chew it — similar to tapioca.
Strain the soaked basil seeds and add them to your recipe. If a recipe contains a lot of liquid, such as soup, pre-soaking is unnecessary.
Ways to Use Them
You can find recipes online that include basil seeds. Their bland flavor blends easily in dishes.
For example, you can use basil seeds in:
- smoothies
- milkshakes
- lemonade and other drinks
- soups
- salad dressings
- yogurt
- pudding
- hot cereal like oatmeal
- whole grain pancakes
- whole grain pasta dishes
- bread and muffins
When using basil seeds in baked goods, you can grind them and use them to replace part of the flour rather than adding them soaked.
Alternatively, you can use soaked basil seeds to replace eggs in baked goods. To replace one egg, use one tablespoon (13 grams or 0.5 ounces) of basil seeds soaked in three tablespoons (1.5 ounces or 45 ml) of water.
The high fiber content of basil seeds may cause digestive side effects like bloating. It’s generally best to increase fiber intake gradually to give your gut time to adjust.
Basil seeds are high in fiber, a good source of minerals, rich in plant-based omega-3 fat, and plentiful in beneficial plant compounds.
You can eat them after soaking them in liquid. Basil seed beverages have long been popular in India and Southeast Asia and are now catching on in the United States as well.
If you enjoy trying new healthy food trends, check Asian food stores or online for edible basil seeds.