Tahini is simply toasted and ground sesame seeds turned into a smooth paste or seed butter. It’s a staple in Mediterranean and Middle Eastern cuisine and is commonly used to make hummus or tahini sauce.
This sauce is then served with various dishes such as falafel, pita, shish kebabs, or baba ganoush.
Tahini Ingredients
To make tahini, only two ingredients are needed: raw sesame seeds and a bit of olive oil. This makes it naturally gluten-free, dairy-free, and vegan.
Easy Homemade Tahini Recipe | How to make Tahini
Video by Healthy Foodie PH
Sesame Seeds:
Ensure to use hulled sesame seeds for a smoother texture and a less bitter taste.
Olive Oil:
Opt for high-quality olive oil or avocado oil. The oil adds moisture, making sure the blender operates smoothly. Commercial blenders, however, are stronger and can make tahini without the oil.
Blending Tips
Gently Toast the Sesame Seeds:
Sesame seeds can burn quickly, so keep a close eye on them while toasting. Aim for a light golden color to help release their natural oils.
Use a High-Powered Blender:
A high-powered blender, such as a Vitamix, is ideal for making tahini. Use the tamper to push the seeds down into the blades. For blenders like the Ninja, more oil may be needed for a smoother blend.
Avoid Using a Food Processor:
While food processors are useful, they’re not as powerful as blenders and may not produce the creamy tahini texture unless extra oil is added.
How to Store Tahini
This recipe calls for 4 cups of sesame seeds, which will yield around 2 cups of tahini once blended. Homemade tahini can be stored in the refrigerator for up to a month. For longer storage, freeze the leftovers in an ice cube tray and pop out a cube when needed.
Ways to Use Tahini
Make a Tahini Dressing:
Lemon tahini dressing is perfect for drizzling over salads and roasted vegetables. There are other variations to try, like maple mustard tahini dressing or roasted red pepper tahini sauce.
Use It for Baked Cookies:
Tahini can add a nutty flavor to baked goods. Try incorporating it into recipes like chocolate chip tahini cookies!
Nutrition
Tahini is not just delicious but also packed with nutrients. A typical serving of tahini, which is about 2 tablespoons, contains around 238 kcal, making it a relatively calorie-dense spread, but one that’s rich in healthy-fats and essential nutrients. Here's a breakdown of its nutritional content:
Carbohydrates: 9g
While tahini has a moderate carbohydrate content, most of these are from the fiber and natural sugars found in sesame seeds.
Protein: 7g
Tahini is a great plant-based source of protein, making it a valuable addition to vegetarian and vegan diets.
Total-Fat: 21g
The high fat-content in tahini primarily comes from healthy-fats like monounsaturated and polyunsaturated-fats, which are beneficial for heart health.
Saturated-Fat: 3g
A small portion of the-fats-in tahini are saturated, but it’s still a much healthier option compared to other spreads.
Polyunsaturated-Fat: 8g
Polyunsaturated-fats are great for overall health, supporting functions like brain health and reducing inflammation.
Monounsaturated-Fat: 9g
These heart-healthy-fats are known to reduce bad cholesterol levels and provide a good energy source.
Sodium: 4mg
Tahini is very low in sodium, making it a good choice for anyone watching their salt intake.
Potassium: 176mg
Potassium is an essential mineral for maintaining healthy blood pressure, and tahini provides a nice amount.
Fiber: 4g
Tahini is a good source of dietary fiber, which helps in digestion and maintaining gut health.
Sugar: 0.1g
The sugar content in tahini is extremely low, making it a perfect addition to a balanced, low-sugar diet.
Vitamin A: 3 IU
While not a huge source of vitamin A, tahini does contribute a small amount to your daily intake.
Calcium: 366mg
Tahini is a great source of calcium, especially for those who don’t consume dairy, supporting bone-health.
Iron: 5mg
This spread also provides a decent amount of iron, which is crucial for oxygen transport in the blood.
Tahini is not just a flavorful addition to meals but also a nutritious one, offering a wealth of vitamins, minerals, and healthy cholesterol in every serving.
