Roasted Veggies with Meghalaya's Perilla Seeds | Zizira

Have you ever wondered how to use Perilla Seed? Here is a healthy and fast recipe with perilla seeds which will give you an easy way to explore this powerful spice!

Here is a Healthy Recipe with Perilla Seeds:  Healthy Roasted Root Vegetables

One year ago, the word PERILLA was not in my vocabulary. True, we lived in Shillong for years, and countless times I passed the pile of perilla seed in the market, not knowing what it was used for. I often stumbled upon it when I was looking for black mustard seed. I would ask the vendor if it was mustard seed, and he would shake his head answering with another term which left me lost.

It wasn’t until the Zizira Explorers began to write about the food and the local farmers that I connected the perilla seed taste, which I had experienced so many times, with the seed. Many times, I have eaten the popular white radish salad, which was based on a recipe with perilla seeds, but I never knew what was the seasoning that created the distinctive taste.

Zizira garden with perilla plant

After my awareness, I suddenly began to see the plant growing all over Shillong. Growing in yards and along the roadside. It seems to be a plant that multiplies and grows anywhere. Believe it or not. I planted and grew perilla seeds in my Hinsdale, Illinois garden last summer!

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Lantana, perilla, corn, and bhut jolokia pepper all growing together in a large pot. The arrow is pointing out the small young perilla plant. The plant reaches about 4 feet at harvest time. Since I am not Khasi, I invite you to experience what you can easily cook with perilla seed. Here is my FAST 30-minute recipe with perilla seeds. Yes, total prep and cooking time is 30 minutes.

See How to use Perilla Seed for Roasting Root Vegetables

You can make this recipe with any root vegetable. I love roasted beets – I could eat an entire tray roasted in garlic and perilla seed. I hope you enjoy my healthy recipe:

Zizira raw veggie root recipe

Cut up any root vegetables. I had carrot, yams, and potato handy.

Zizira perilla seed powdered

One heaping tablespoon of perilla seed in a mortar and pistil.

Zizira raw veggie perilla seed mix

After tossing with the spices and oil, spread the vegetables on a tray for roasting.

Zizira mixture perilla seed veggies

Vegetables are ready after 18-20 minutes. Color remains strong!

Zizira veggie root roasted with perilla seed

Plate and serve. You can make this recipe with any root vegetable. I love roasted beets – I could eat an entire tray roasted in garlic and perilla seed. I hope you enjoy my healthy recipe:

Instructions and Ingredients:

  • Heat oven to 400 degrees Celsius or 200 degrees Fahrenheit
  • 1 tablespoon of perilla seed (crush in a mortar and pestle)
  • 3 potatoes peeled and cut into ½ inch pieces
  • 2 carrots peeled and chopped 1-inch pieces
  • 1 large yam peeled and cut into ½ inch pieces


Roughly crushed perilla seed ½ teaspoon of salt ½ teaspoon of crushed black pepper kernels Broken chili flakes (as per your desire) 2 pods of crushed garlic 1 tbsp of oil (I used Perilla Seed Oil) Combine the chopped vegetables in a large bowl.

Sprinkle vegetables with all the above seasoning. Toss with hands. Lastly, add oil and toss again. Spread on a cookie sheet and bake for 20 minutes. If you wish to have your vegetables roasted a bit, put on the broiler for 3-5 minutes.

Watch carefully so the vegetables don’t burn. Enjoy!

Zizira, based in Shillong, is working to get the rich plant treasures of Meghalaya, which are grown using traditional farming practices, known to the outside world. If you have any questions about perilla seeds, do reach out to us.


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HI, I was so excited about stumbling upon your blog about Perilla seeds. My mother is Khasi but she married a non khasi and we never lived in Meghalaya except for visits to my grandparents. However, my mother would bring back Nei seeds home from Shillong. She would make the radish salad you provide the recipe for. It was the most nutty delicious flavor that I loved as a child. On my last trip to India, my sister-in-law who spends a part of the year in Shillong, brought me a packet. For the first time I learned the English name (since it was on the packet along with Nei-lieh) and could thus google it.

And now I’m going to have some of the radish salad I made a few minutes ago. Wish I could share it with you.
Khublei shibun.
Lorna Kharkongor

Soopaia Kharmawphlang

Soopaia Kharmawphlang

Hello Kong Lorna,
We’re so glad that our blog was of great help to you. Nei seeds do provide a distinctive taste and, from experience they blend very well with any root vegetable. You can always write to us and share your experiences with local Khasi cuisines at

Khublei Shibun.



Can I buy the seed in Lafayette?

Badal Nyalang

Badal Nyalang

Hi Jane,

As of now, we do not ship beyond the borders of India. However, if you have a presence in India through someone you know, you can always visit Zizira’s store and make your purchase once the product is in stock.


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