What is tahini and how to use it


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A positive side to spending a lot of time at home is that we have become more curious and easy-going about making things from scratch.

We love getting some extra miles from our high-powered blenders and food processors, which can do more than just make smoothies.

(Although not mistakenly understood, we still love our vibrations and Juices.)

At home, you have the power to make meals and snacks more fresh and healthy – one of our favorites Homemade hummus, Which seriously takes about 10 minutes.

This delicious dip contains only a handful of ingredients, one of which is tahini (sesame paste). What is tahini?

Good question – keep reading to learn more about this healthy, versatile ingredient!

Falafel covered with tahini on vegetables

What is tahini?

Lately, you’ve probably seen tahini in a lot more places than hummus or the local falafel joint.

(Tahini sauce with barbecue flavor He’s totally something we’re obsessed with!)

Tahini is a sesame seed paste or butter that is commonly used as a spice across the Mediterranean and the Middle East. (In Japan, there is a paste called “niri goma” that is also made from sesame seeds.)

“Tahina is a similar concept to peanut butter, but made from sesame seeds,” he explains Elena ParavantesRDN is different from tahini sauceIt is a mixture of tahini, lemon juice, garlic and parsley. “

The tahini sauce is what makes the falafel pockets so delicious.

A little goes a long way in terms of flavor and nutrition: on average, Tahini spoon Contains 89 calories, 3 grams of protein, and 8 grams of fat.

“Tahina is rich in fat like peanut butter, but most of the fats are of the good kind” – monounsaturated and polyunsaturated – Paravantes says.

studies It was found that the sesame seeds from which tahini is made is a functional food.

A tablespoon of sesame seeds provides protein, vitamin B1, and dietary fiber, in addition to iron, magnesium, calcium, and zinc.

Although tahini is usually made from white sesame seeds, you can also discover black tahini (made from black sesame seeds) at the supermarket.

A bowl of chickpeas and tortilla

How to make tahini

“Homemade tahini is not difficult to make,” he says Lisa Young, PhD, RDN. She recommends these three basic steps for a simple tahini recipe:

  1. Toast sesame seeds.
  2. Grind the roasted seeds well in a food processor or blender.
  3. Add a small amount of olive oil (or unroasted sesame oil) to soften the texture.

When you create your own tahini recipe, you can control the amount and type of oil or add different flavors.

“Some people taste tahini with honey or cocoa,” Paravantes says.

Whether you use peeled or unpeeled sesame seeds, she adds, is a personal preference.

Peeled sesame seeds are lighter in color and will produce a smoother texture, much like the tahini you get at the grocery store.

The structures will add a little extra fiber.

What are the uses of tahini?

In the Mediterranean and Middle East region, tahini is a versatile ingredient that is used for a large number of purposes.

“Tahini can be used in a number of different types of dishes – savory and sweet,” says Young.

You can use tahini to add a nutty flavor and creamy texture to dips like hummus, sauces, baked goods, and desserts, or use it like any other nut butter or other seeds.

A good alternative to tahini is nut butter like almonds or peanuts, and vice versa.

Halva is a popular dessert made with tahini, nuts or chocolate. Basic halva is vegan and gluten-free.

What is the best use of tahini? Here are some fun ways to use it (other than chickpeas):

  • Use tahini (and a little water or fresh lemon juice) instead of oil to season your salad.
  • Spread it on toast.
  • Make dips for baba ghanoush with eggplant.
  • Sprinkle it over the grilled vegetables.
  • Try it as a sauce on pizza.
  • Put it with a spoon over the fruit or yogurt.
  • Use it as a dip for carrot and celery sticks.
  • Add it to your non-baked protein balls.

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