Perilla Seeds from Nagaland: A Superfood for Your Kitchen & A Delicious Salad Recipe

Deep in the lush hills of Nagaland, where indigenous traditions blend seamlessly with nature’s bounty, a powerful superfood thrives—Perilla seeds. A staple in Naga kitchens, these nutty, aromatic seeds are used in chutneys, curries, and spice blends. Now, they are gaining recognition beyond the region for their rich omega-3 content, antioxidants, and unique flavor.

Today, let’s explore how you can incorporate crushed Perilla seeds into your meals with a refreshing salad recipe while discovering their numerous health benefits.

What Are Perilla Seeds?

Perilla seeds, locally known as "Zinggei" in Nagaland, come from the Perilla frutescens plant, which grows abundantly in the region’s fertile soil. These seeds have been a part of Naga tribal cuisine for generations, often roasted and ground into flavorful spice mixes. Their nutty, slightly earthy taste makes them a versatile ingredient in both savory and sweet dishes.

Health Benefits of Perilla Seeds

Perilla seeds are a powerhouse of nutrition, making them a must-have in any diet. Here’s why:

✅ Omega-3 Rich Superfood – Supports heart health, reduces inflammation, and boosts brain function.
✅ Loaded with Antioxidants – Helps combat oxidative stress and supports healthy aging.
✅ Gut-Friendly – High fiber content aids digestion and promotes gut health.
✅ Supports Immunity – Packed with essential vitamins like B1, B2, and minerals such as calcium and iron.
✅ Balances Cholesterol Levels – Helps regulate good and bad cholesterol, supporting cardiovascular health.

Crushed Perilla Seed & Citrus Salad Recipe

A light, refreshing, and protein-rich salad that perfectly showcases the nutty crunch of Nagaland’s Perilla seeds.

Ingredients

  • 2 tbsp crushed Perilla seeds (lightly toasted for extra flavor)

  • 1 cup fresh lettuce or mixed greens

  • ½ cup sliced oranges or pomelo (adds a sweet, citrusy contrast)

  • ¼ cup sliced cucumber (for crunch)

  • ¼ cup cherry tomatoes (halved)

  • ¼ cup crumbled feta cheese (optional, for a creamy texture)

  • 1 tbsp Perilla seeds oil (for a rich, nutty taste)

  • 1 tsp lemon juice

  • ½ tsp honey or wildflower honey from Nagaland

  • Salt & freshly ground black pepper, to taste

Instructions

  1. Toast the Perilla seeds lightly in a pan for 2-3 minutes to release their aroma, then crush them coarsely.

  2. In a bowl, whisk together olive oil, lemon juice, honey, salt, and pepper to make a light dressing.

  3. Toss the mixed greens, cucumber, and cherry tomatoes in a salad bowl.

  4. Add the sliced oranges or pomelo for a sweet-tangy burst of flavor.

  5. Sprinkle the crushed Perilla seeds from Nagaland generously over the salad.

  6. Drizzle the dressing and toss gently.

  7. Garnish with crumbled feta cheese if desired. Serve fresh and enjoy!

Why Choose Nagaland’s Perilla Seeds?

Unlike commercially processed seeds, Nagaland’s Perilla seeds are grown organically by tribal farmers using age-old sustainable methods. Hand-harvested and free from chemicals, these seeds are rich in authentic flavors and pure nutrients.

Other Ways to Use Perilla Seeds

Besides salads, Perilla seeds can be used in:
🌿 Traditional Naga Chutneys – Blended with chili, garlic, and fermented bamboo shoot.
🥣 Soups & Broths – Adds a creamy texture and nutty depth.
🍛 Spice Mixes & Curries – Enhances the umami flavor of meat and vegetable dishes.
🍪 Baking & Desserts – A nutritious addition to cookies and granola.

Conclusion

Straight from the hills of Nagaland, Perilla seeds are a true superfood that can transform your everyday meals. Whether sprinkled over a salad, blended into chutneys, or used in spice mixes, these seeds offer a unique taste and unparalleled health benefits.

✨ Where to Buy? Find authentic, hand-harvested Nagaland Perilla seeds at Tribal Roots and bring the rich flavors of the Northeast to your kitchen!

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