When cooking at home, it’s easy to get into a rut. Same-old salad. Same-old salmon. Same-old pasta dish. Sometimes, however, all it takes is a new ingredient to change everything. One favorite? Tahini. Not only is it delicious, but it’s also high in protein, minerals, healthy fats, and antioxidants. And if that isn’t enough to convince you, consider this: Beyoncé apparently uses tahini as an ingredient in one of her go-to salad dressings.
What is tahini?
Tahini, also known as tahina, is a paste made from hulled, ground sesame seeds. It has a soft, creamy consistency and is made by mixing roasted and ground white sesame seeds with olive oil, avocado oil, or sesame oil.
You probably know tahini as one of the main ingredients in hummus, but it’s also present in other classic Middle Eastern dishes such as halva with almonds and pistachios and baba ganoush. Many dishes from North Africa and parts of Asia also feature tahini.
What does tahini taste like?
The flavor of tahini is mildly nutty and just a tiny bit bitter. Its neutrality, richness, and depth of flavor make it suitable for dishes that range from savory to sweet. It has a smooth, creamy texture similar to thin almond butter or peanut butter.
One tablespoon of tahini has:
- Calories: 89
- Protein: 3 g
- Carbohydrates: 3 g
- Fat: 8 g
- Fiber: 2 g
- Copper: 27% of the Daily Value (DV)
- Selenium: 9% of the DV
- Phosphorus: 9% of the DV
- Iron: 7% of the DV
- Zinc: 6% of the DV
- Calcium: 5% of the DV
What are the health benefits of tahini?
Tahini is high in protein, antioxidants, healthy fats, and contains essential minerals such as calcium, selenium, iron, and zinc. Below, a breakdown of some of the benefits of tahini.
- Tahini is high in antioxidants, especially lignans such as sesamin, which reduce the damage caused by free radicals in our bodies.
- Tahini possesses anti-inflammatory properties.
- Tahini may reduce the risk of certain diseases such as type 2 diabetes.
- Tahini may help lower high blood pressure, bad cholesterol and triglycerides, helping to prevent cardiovascular disease.
- Has antibacterial properties
- The antioxidants in tahini could protect brain cells, preventing degenerative diseases such as Alzheimer’s.
- It could protect liver and kidney cells.
Contraindications
Tahini is safe for most people to consume, but should be avoided by those who are allergic to sesame. As it is rich in omega 6, it is important that it is always balanced by adequate amounts of omega 3, to avoid the onset of inflammation—so be sure to eat it as part of a balanced diet.
How to use tahini
Tahini is versatile, flavorful, and easy to use. It adds a dose of extra protein, minerals, and flavor to nearly anything and makes a tasty, plant-based substitute for dairy, butter, or cream. As mentioned, Beyoncé uses it in a dressing made with olive oil, lemon juice, grated ginger, chopped parsley, Tabasco, and shoyu or soy sauce.
You can use tahini as you would any other nut butter—spread it onto toasted bread, drizzle over avocado toast, spread it onto whole-grain crackers, or use it on a spread in sandwiches. For a quick sweet and savory snack, spread tahini over spelt crackers with a drizzle of honey, sliced banana, and a sprinkle of cinnamon.
Of course, it’s also classically used in chickpea hummus, but you can also use it black bean, white bean, edamame, or fava bean hummus and dips. It can be used as a sauce for grain bowls featuring brown rice, spelt, oats, or barley; over legumes such as chickpeas, peas, and beans; and on roasted or steamed vegetables such as fennel, sweet potatoes, or squash.
Tahini is delicious with pasta or over fish or chicken, especially with miso and lemon. Tahini can also be spooned over muesli, granola, or fruit. Add it to your morning protein shake or to add a nutty touch to baked goods like cookies.
How to make tahini dip at home
Ingredients:
- 2 cups sesame seeds, hulled
- 1-2 Tb of sesame, olive, or avocado oil
- Pinch of salt
Optional:
- Fresh cilantro or parsley
- One clove of garlic
- Pepper and chili pepper
- Lemon or lime juice
Preparation:
- In a nonstick skillet or saucepan, toast the sesame seeds over low heat until golden and fragrant.
- Grind the sesame seeds in a blender or pound them in a mortar.
- Gradually add the oil until the desired creaminess is achieved. Add a pinch of salt.
- Store sealed in the refrigerator. Consume within a couple of weeks
To give your tahini a special touch, add chopped parsley or cilantro and garlic clove, lemon or lime juice, pepper, and a little water. Whisk until you get a delicious and tangy “green” tahini.
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