Superfood!

Let’s unlock the superfood: Sabja Seed, sitting quietly in your kitchen with myriad benefits. Consider this: on a hot summer afternoon, a tall glass of rose falooda arrives on your table; refreshing, fragrant, and with tiny pearls that dance on your tongue. Those glossy, jelly-like beads are not simply a dessert treat; they are sabja seeds, a time-honoured wellness ingredient that is quietly making a resurgence in the modern food and drink parlance.

These tiny black seeds, almost resembling chia seeds, are also called tukmaria seeds or falooda seeds and sometimes kamakasturi seeds or even sabja ginjalu. They have been long superfoods in Indian households, although the kind was not yet popular at the time. But other than their appealing texture and cooling effects, they pack a host of benefits for ladies seeking balance in today’s fast-paced world. 

From weight loss to skin radiance, digestion to hormonal balance, the story of sabja seeds is one of nature's most underappreciated wonders. Whether you name them basil sabja seeds, sabja ke beej, or tukmalanga seeds, it's time to rediscover why these simple seeds deserve a prominent place in your daily diet. 

Sabja in different languages

Botanical Name: Ocimum basilicum

Common Names:

• Sabja seeds in English – Sweet basil seeds
• Falooda seeds – Popular name for desserts
• Kamakasturi seeds – In Tamil Nadu and parts of South India
• Sabja ginjalu – In Telugu
• Tukmalanga seeds – In some northern Indian dialects
• Sabja ke beej – In Hindi

Nutrient Composition of Sabja Seeds

When we speak about sabja seeds, their nutrient density is impressive despite their tiny size. Here’s what 1 tablespoon (13g) of sabja seeds offers:

• Calories: 60 kcal
• Protein: 2-3g
• Fiber: 7g (both soluble and insoluble)
• Omega-3 fatty acids (ALA)
• Minerals: Iron, Magnesium, Calcium, Potassium
• Flavonoids, Polyphenols, and Antioxidants

These nutrients make sabja seeds wide-ranging and impactful.

Health benefits 

• Weight Loss

But if you’re interested in basil seed benefits for weight loss, then you need to turn to the Sabja seeds. They are loaded with soluble fiber, primarily pectin, which expands and turns into a gel-like texture when soaked, endorsing fullness and naturally lowering hunger. One spoonful of Tukmaria seeds in your smoothie or water can reduce your appetite and help you lose weight.

• PCOD / PCOS Support and Hormonal Balance 

Hormone imbalances affect a lot of women, particularly during their childbearing years. Sabja seeds come with multiple benefits for health, including hormones. High fiber offers better insulin sensitivity, which is important for controlling PCOS. In addition, magnesium and iron in sabja ke beej help fatigue and mood changes associated with PMS.

• Cooling and Detoxification 

Sabja seeds or kamakasturi seeds come; they have cooling effects in Ayurveda. Consumption of falooda seeds in summer drinks gets rid of heatstroke, skin outbreaks, and internal heat accumulation; good for women as well, who are prone to acne and skin irritation.

• Improved Gut Health and Digestion 

Females typically face issues of bloating, constipation, and indigestion. The Tukmalanga seeds have mucilaginous fiber that relaxes the digestive system, plus it encourages regular bowel movements. The inflammation anti- Basil sabja seeds helps reduce bloating plus acidity.

• Bone and Hair Health Booster 

Sabja seeds contain calcium, iron and magnesium, which are essential for bone density (especially women who are at risk of osteoporosis) and strong hair. Regular intake of sabja ginjalu nourishes hair follicles, thus it may help in reducing hair thinning as well as breaking

How to include sabja seeds in the diet

Rose Falooda with Sabja Seeds (Falooda Seeds Drink)

Ingredients (Serves 2)

• 2 tablespoons sabja seeds (falooda seeds / tukmaria seeds)
• 2 cups full-fat chilled milk
• 2 tablespoons rose syrup (Rooh Afza or any rose concentrate)
• 1/4 cup falooda sev (or thin vermicelli)
• 2 scoops vanilla ice cream
• 2 teaspoons sugar (optional)
• 1 tablespoon chopped nuts (almonds, pistachios)
• 1 tablespoon tutti frutti (optional)
• Rose petals for garnish (optional)

Instructions

1. Soak Sabja Seeds — Take 2 tablespoons of sabja seeds (falooda seeds/tukmaria seeds) and soak them in 1/2 cup water for 20-30 minutes until they swell and form a gel-like texture. Strain and set aside.
2. Prepare Falooda Sev — Boil falooda sev or vermicelli until soft. Rinse with cold water and drain well.
3. Assemble Drink — In a tall glass, layer soaked sabja seeds, falooda sev, chilled milk, and rose syrup. Stir gently.
4. Top & Garnish — Add a scoop of vanilla ice cream, garnish with chopped nuts, tutti frutti, and rose petals.
5. Serve Chilled — Enjoy your refreshing Rose Falooda with sabja seeds immediately!

Pro Tips

• Pre-soak sabja ke beej to fully activate sabja seeds' benefits, like cooling and digestion.
• Swap rose syrup with mango, saffron, or cardamom syrups for variation.

Sabja Seeds Lemon Detox Water (Weight Loss Drink)

Ingredients (Serves 1)

• 1 tablespoon soaked sabja seeds (tukmaria seeds)
• 2 cups chilled water
• Juice of 1 lemon
• A few mint leaves
• 1 teaspoon honey (optional)

Instructions

1. Soak Sabja Seeds — Soak 1 tablespoon sabja seeds (sabja ke beej) in 1/2 cup water for 20 minutes until they swell.
2. Mix Detox Water — In a tall glass, combine chilled water, lemon juice, mint leaves, and honey.
3. Add Sabja Seeds — Stir in the soaked basil sabja seeds (tukmalanga seeds) and mix well.
4. Serve Chilled — Drink immediately for maximum refreshment and basil seeds benefits for weight loss.

Pro Tips

• Drink this first thing in the morning to enhance the sabja seeds' benefits for metabolism and detox.
• Add cucumber or ginger slices for added detox properties.

Sabja Seeds Smoothie Bowl (Superfood Breakfast Bowl)

Ingredients (Serves 1)

• 1 tablespoon soaked sabja seeds (basil sabja seeds)
• 1/2 cup Greek yoghurt
• 1/2 banana
• 1/4 cup mixed berries (strawberries, blueberries)
• 2 tablespoons granola
• 1 tablespoon chopped nuts (almonds, walnuts)
• Honey (optional)

Instructions

1. Soak Sabja Seeds — Soak 1 tablespoon sabja seeds (tukmalanga seeds) in 1/2 cup water for 20-30 minutes.
2. Blend Smoothie Base — In a blender, blend yoghurt, banana, and half of the berries until smooth.
3. Assemble Bowl — Pour smoothie base into a bowl. Top with soaked sabja ke beej, remaining berries, granola, and chopped nuts.
4. Drizzle Honey — Add a drizzle of honey if desired and enjoy your nutrient-packed breakfast!

Pro Tips

• Using sabja seeds in breakfast bowls boosts digestion and curbs appetite, as basil seeds are beneficial for weight loss.
• Swap berries with seasonal fruits like mango, kiwi, or apple.

Sabja Seeds Mango Pudding (Mango Basil Seed Dessert)

Ingredients (Serves 2)

• 1 tablespoon soaked sabja seeds (kamakasturi seeds)
• 1 ripe mango (pureed)
• 1/2 cup coconut milk (or dairy milk)
• 2 tablespoons honey or jaggery
• 1/2 teaspoon cardamom powder
• Chopped pistachios for garnish

Instructions

1. Soak Sabja Seeds — Soak 1 tablespoon sabja seeds (sabja ke beej) in water for 20-30 minutes.
2. Prepare Mango Mixture — In a bowl, mix mango puree, coconut milk, honey, and cardamom powder until smooth.
3. Assemble Pudding — In serving glasses, layer soaked sabja seeds at the bottom and pour the mango mixture over it.
4. Chill & Garnish — Refrigerate for 1-2 hours. Garnish with chopped pistachios before serving.

Pro Tips

• Use Alphonso or Kesar mangoes for a sweeter, aromatic pudding.
• This dessert maximises sabja seeds' benefits, like skin glow and gut health.

Sabja Seeds Coconut Water Cooler (Electrolyte Booster Drink)

Ingredients (Serves 1)

• 1 tablespoon soaked sabja seeds (falooda seeds / kamakasturi seeds)
• 1 cup fresh coconut water
• Juice of 1/2 lemon
• A few mint leaves
• Ice cubes

Instructions

1. Soak Sabja Seeds — Soak 1 tablespoon sabja seeds (tukmaria seeds) in water for 20 minutes.
2. Prepare Cooler — In a glass, pour coconut water. Add lemon juice, mint leaves, and ice cubes.
3. Add Sabja Seeds — Stir in soaked sabja ke beej (basil sabja seeds) and mix well.
4. Serve Chilled — Enjoy this refreshing drink immediately to hydrate and get basil seeds for weight loss.

Pro Tips

• Perfect post-workout drink for electrolyte balance and rehydration.
• Add a pinch of black salt for extra taste and minerals.

Start incorporating sabja ke beej in your diet today and unwind the magic of this superfood! If you have any creations with this super ingredient, then do share them with our vibrant food community by downloading the Foodism app now.