Tahini: A Versatile and Nutritious Ingredient

I posted a recipe for Hummus yesterday and one of the key ingredients is tahini. As anyone who knows me knows, I like to make what I can from scratch instead of ingredients from a box, package, or tube. So here is my rendition of Tahini!

Tahini is a paste made from ground sesame seeds that has been used in Middle Eastern cuisine for centuries. It is a key ingredient in popular dishes like hummus and baba ghanoush, but its versatility extends far beyond dips and spreads. Tahini can be used in everything from salad dressings to baked goods, and it is prized for its rich, nutty flavor and nutritional benefits.

Tahini is packed with nutrients that make it a healthy addition to any diet. Here are some of the key nutritional benefits of tahini:

1. Protein: Tahini is a good source of plant-based protein, with two tablespoons providing around 5 grams of protein.
2. Healthy Fats: Tahini is high in monounsaturated and polyunsaturated fats, which are considered healthy fats that can help reduce inflammation and lower the risk of heart disease.
3. Vitamins and Minerals: Tahini is a good source of several vitamins and minerals, including calcium, iron, magnesium, and zinc.
4. Antioxidants: Sesame seeds, the main ingredient in tahini, are rich in antioxidants that can help protect against oxidative stress and reduce the risk of chronic diseases.

Uses of Tahini

Tahini is a versatile ingredient that can be used in a wide range of dishes. Here are some of the most common uses of tahini:

1. Dips and Spreads: Tahini is a key ingredient in classic Middle Eastern dips like hummus and baba ghanoush, but it can also be used to make other spreads like tahini sauce or tahini-based salad dressings.
2. Baked Goods: Tahini can be used in baking to add a rich, nutty flavor to cookies, cakes, and breads. It can also be used as a substitute for other ingredients, like butter or oil, to create healthier baked goods.
3. Marinades and Sauces: Tahini can be used as a base for marinades and sauces, adding flavor and richness to grilled meats, roasted vegetables, and stir-fries.
4. Smoothies: Tahini can be added to smoothies to provide a protein boost and a creamy texture. It pairs well with flavors like banana, chocolate, and vanilla.
5. Snacks: Tahini can be used as a topping for crackers, vegetables, or fruits for a healthy and satisfying snack.

How to Use Tahini

Tahini is easy to use and can be incorporated into a variety of dishes. Here are some tips for using Tahini:

1. Stir it well: Tahini can separate and become oily over time, so be sure to stir it well before using it.
2. Mix it with other ingredients: Tahini can be quite thick on its own, so it’s often mixed with other ingredients like lemon juice, garlic, and water to create a smoother consistency.
3. Experiment with different recipes: Don’t be afraid to get creative with tahini. Try using it in different recipes to discover new ways to incorporate this nutritious and delicious ingredient into your diet.

As you can see, tahini is a versatile and nutritious ingredient that is prized for its rich, nutty flavor and health benefits. Whether you’re making dips and spreads, baked goods, or marinades and sauces, tahini is a great way to add flavor and nutrition to your dishes. So why not give it a try and see how you can incorporate tahini into your cooking?

Nutritional Information for Tahini

Based on a 2 tablespoon (30g) serving size:

• Calories: 178
• Total Fat: 16g
  • Saturated Fat: 2g
  • Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 8mg
• Total Carbohydrates: 6g
  • Dietary Fiber: 3g
  • Sugars: 0g
• Protein: 5g
• Vitamins and Minerals:
  • Calcium: 130mg (10% DV)
  • Iron: 2mg (11% DV)
  • Magnesium: 83mg (20% DV)
  • Phosphorus: 129mg (10% DV)

Tahini is a nutrient-dense food that is a good source of protein, healthy fats, and several vitamins and minerals, including calcium, iron, and magnesium. It is also low in sodium and does not contain any cholesterol or sugar. However, it is relatively high in calories and fat, so it should be consumed in moderation as part of a balanced diet.

Tips & Tricks for Making Tahini

1. Use high-quality sesame seeds: The quality of the sesame seeds you use will affect the taste and texture of your tahini. Look for fresh, high-quality seeds to ensure the best results.
2. Toast the sesame seeds: Toasting the sesame seeds before blending them will help bring out their natural oils and give your tahini a nuttier flavor. Just be careful not to over-toast them, as they can easily burn.
3. Use a food processor or high-powered blender: A food processor or high-powered blender will give you the smoothest, creamiest tahini. If you use a regular blender, you may need to stop and scrape down the sides several times to ensure that all the seeds are blended evenly.
4. Gradually add olive oil: Adding the olive oil gradually while blending will help you control the consistency of your tahini. Start with a smaller amount and add more as needed until you reach your desired consistency.
5. Season to taste: Taste your tahini before using it and adjust the seasoning as needed. You can add salt, lemon juice, garlic, or other seasonings to customize the flavor to your liking.
6. Store properly: Store your tahini in an airtight container in the refrigerator for up to a month. It may thicken or separate over time, so you may need to stir it before use.

By following these tips and tricks, you’ll be able to make delicious, creamy tahini that’s perfect for adding to all kinds of recipes!

Tahini

Print Recipe

A Versatile and NutritiousIngredient

Course Ingredient

Cuisine Mediterranean

Keyword sesame

Prep Time 23 minutes mins

Cook Time 7 minutes mins

Total Time 30 minutes mins

Servings 12

Calories 178

Equipment

• 1 Blender

Ingredients

• 2 cups sesame seeds
• 2-4 tablespoon olive oil
• pinch Salt optional

Instructions

• Preheat your oven to 350°F (180°C).
• Spread the sesame seeds in a single layer on a baking sheet.
• Toast the seeds in the oven for 8-10 minutes, stirring occasionally, until golden brown. Be careful not to burn them.
• Let the seeds cool for a few minutes, then transfer them to a food processor or blender.
• Add the olive oil to the processor/blender, starting with 1/4 cup, and blend the mixture until smooth.
• If the tahini is too thick, add more olive oil gradually until you reach the desired consistency.
• Taste the tahini and add salt, if desired.

Notes

That’s it! Your homemade tahini is now ready to be used in your favorite recipes. Store it in an airtight container in the refrigerator for up to a month. You may notice that the tahini separates over time, but you can easily stir it back together before using.

Note: You can adjust the amount of olive oil to your liking depending on how thick or runny you want your tahini to be. Additionally, some recipes call for using raw sesame seeds instead of toasting them, but toasting them can help bring out their flavor.