Nutritional Facts of Black Sesame Seed Chutney Recipe, Tilkut Maharashtrian Accompaniment, Calories in Black Sesame Seed Chutney Recipe, Tilkut Maharashtrian Accompaniment

by Tarla Dalal
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Occasion & Party
Indian Party

How many calories does one tablespoon of Black Sesame Seed Chutney have?

One tablespoon of Black Sesame Seed Chutney gives 29 calories. Out of which carbohydrates comprise 5 calories, proteins account for 3 calories and remaining calories come from fat which is 21 calories. One  tablespoon of Black Sesame Seed Chutney provides about 1 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Black Sesame Seed Chutney recipeblack sesame seed chutney recipe | tiklut chutney | Maharashtrian dry chutney | with 20 amazing images.

black sesame seed chutney recipe | tiklut chutney | Maharashtrian dry chutney is a nutri-dense accompaniment to main meals. Learn how to make tiklut chutney.

To make black sesame seed chutney, heat a small broad non-stick pan, add the sesame seeds and dry roast on a medium flame for 3 minutes. Transfer to a plate and cool completely. In the same small non-stick pan, add all the other ingredients, except the garlic and dry roast on a medium flame for 2 minutes. Transfer to a plate and cool completely. Combine the dry roasted black sesame seeds, coconut-chilli mixture, garlic and salt in a mixer and blend till smooth without any water. Serve or store in an air-tight container. Use as required.

Although white and black sesame seeds are available in the market, the black sesame seeds have a more rustic flavour and stronger aroma. It is just right for traditional recipes like this tiklut chutney.

Although the black sesame is the focus of this Maharashtrian dry chutney, other ingredients like red chillies, coconut, coriander seeds, etc., help the black sesame to shine without overwhelming the diner.

So, stick to this blend of ingredients and proportions to get the ideal Tilkut. In Maharashtrian families, this chutney is usually served as an accompaniment with rice flour bhakri. You can also enjoy it with other healthy rotis like oats mooli roti or jowar bhakri and a sabzi of your choice.

This black sesame seed chutney is a good source of calcium – a nutrient needed for maintaining healthy bones. Each tablespoon of this chutney fulfils about 10% of our daily need for calcium. Further, it is also a good source of fibre, which helps to maintain blood cholesterol and blood sugar levels. Thus this chutney can be relished by heart patients and diabetics.

Try other Maharashtrian accompaniments like Red Chilli Thecha or Dry Garlic Chutney.

Is Black Sesame Seed Chutney healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

Sesame Seeds (Til) : These tiny white seeds are indeed a good source of protein. Half of daily requirement of calcium is fulfilled by consuming ½ cup of sesame seeds. Sesame seeds are a storehouse of ironfolic acid and help to prevent iron deficiency  anaemia and boost your energy. The lignans, a type of polyphenol, present in seed does wonders to naturally reduce cholesterol levels. See detailed benefits of sesame seeds.

Dry Coconut (Kopra) : Coconut meat that has been dried or desiccated is very concentrated and has a low moisture content, which is the reason it has the highest total fat and saturated fat content. Foods rich in total fat and saturated fat have been identified as potential risk factors in the development of a variety of diseases of lifestyle, such as heart disease, certain cancers, obesity and diabetes. Good points - No cholesterol, Very low in sodium, High in manganese.

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium ( see calcium rich Indian foods ) – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera

Red chillies: The substance capsaicin which the red chillie their characteristic spiciness may help reduce inflammation in the body. The cayenne in red chillies has shown to have heart protecting benefits in a few studies. On the other hand, the vitamin C in it, can also boost immunity to some extent. They also contain some amounts of beta carotene, very few carbs and a small amount of protein and fibre.

Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Black Sesame Seed Chutney?

Yes, this recipe is good for diabetics, heart and weight loss. Thus this chutney can be relished by heart patients and diabetics. These high protein seeds are widely used in a weight loss diet to boost metabolism too.

Can healthy individuals have Black Sesame Seed Chutney?

Yes, this is a healthy snack Chutney

Healthy Roti / Bhakri to have

We suggest a Jowar Bhakribajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination.

Jowar Bhakri, Healthy Jowar Bhakri

Jowar Bhakri, Healthy Jowar Bhakri

One tablespoon of Black Sesame Seed Chutney is high in

Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 29 calories that come from one tablespoon of Black Sesame Seed Chutney?

Walking (6 kmph)     =           9  mins
Running (11 kmph)     =            3  mins
Cycling (30 kmph)     =           4  mins
Swimming (2 kmph)     =           5  mins

Note: These values are approximate and calorie burning differs in each individual

Value per tbsp% Daily Values
Energy29 cal1%
Protein0.8 g1%
Carbohydrates1.2 g0%
Fiber0.8 g3%
Fat2.3 g3%
Cholesterol0 mg0%
Vitamin A2.6 mcg0%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C0 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)5.8 mcg3%
Calcium62.3 mg10%
Iron0.4 mg2%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium0.3 mg0%
Potassium3.9 mg0%
Zinc0.5 mg5%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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