2 Tblsps Tahini is a nutritious sesame seed paste that is gaining popularity worldwide. This delicious ingredient can be used in a variety of dishes and adds a unique flavor to food. With only 130 calories per serving, it is a great addition to any diet.
Tahini is packed with essential vitamins and minerals, including magnesium, phosphorus, and zinc. It is also a good source of protein and healthy fats. Tahini is also a great source of dietary fiber.
In this article, we'll explore the nutritional facts, health benefits, and culinary uses of tahini. We'll also give you some delicious vegan recipes that use tahini as a key ingredient.
Nutritional Facts About Tahini
Tahini is a great source of nutrition. It is packed with essential vitamins and minerals, including magnesium, phosphorus, and zinc. It is also a good source of protein and healthy fats. Tahini is also a great source of dietary fiber. In a 2 Tblsps serving of tahini, you'll get 130 calories, 11 grams of fat (2 grams saturated), 5 grams of carbohydrates, 3 grams of fiber, and 5 grams of protein.
Health Benefits of Tahini Consumption
Consuming tahini has many health benefits. It promotes heart health by improving cholesterol levels and decreasing blood pressure. Tahini is also a good source of antioxidants, which can help prevent chronic diseases like cancer and Alzheimer's disease. Tahini is also beneficial for bone health due to its high levels of calcium and magnesium. It can also help regulate blood sugar levels and aid in digestion.
Culinary Uses of Tahini
Tahini is a versatile ingredient in the kitchen. It can be used in sweet and savory dishes and adds a unique flavor to food. Tahini is often used in Middle Eastern and Mediterranean cuisines, but it can be used in a variety of global dishes. It can be used as a spread, dip, sauce, or dressing.
Tahini in Mediterranean Cuisines
Tahini is a popular ingredient in Mediterranean cuisines. It is used in dishes like hummus, baba ghanoush, falafel, and shawarma. It is also used in sauces like tahini sauce and tarator sauce. Tahini is often mixed with lemon juice, garlic, and olive oil to create a tangy and creamy sauce that pairs well with roasted vegetables, fish, and chicken.
Vegan Recipes with Tahini
Tahini is a great ingredient for vegan recipes. It adds flavor and nutrition to dishes without relying on animal products. Some popular vegan recipes with tahini include roasted vegetable bowls with tahini sauce, tahini and chickpea pasta, and tahini chocolate chip cookies.
Tahini as a Salad Dressing Ingredient
Tahini is a great ingredient for salad dressings. It adds a creamy and nutty flavor to salads. To make a simple tahini dressing, combine tahini, lemon juice, olive oil, and garlic in a blender. Add a little water to thin the dressing to your desired consistency.
Tahini in Sandwiches and Wraps
Tahini is a great ingredient for sandwiches and wraps. It adds a creamy and flavorful element to these dishes. Some popular sandwiches and wraps with tahini include falafel wraps, roasted vegetable sandwiches with tahini sauce, and tofu and tahini wraps.
Tahini as a Smoothie Ingredient
Tahini is a great ingredient for smoothies. It adds a creamy and nutty flavor to these drinks. To make a tahini smoothie, blend tahini, frozen bananas, almond milk, and ice in a blender until smooth. Add other flavors like chocolate, honey, or cinnamon to customize your drink.
Tahini in Baked Goods
Tahini is a great ingredient for baked goods. It adds a nutty and rich flavor to these treats. Some popular baked goods with tahini include tahini blondies, tahini chocolate cake, and tahini oatmeal cookies.
Tahini-based Dips and Spreads
Tahini is a great ingredient for dips and spreads. It adds a creamy and nutty element to these dishes. Some popular dips and spreads with tahini include hummus, baba ghanoush, and muhammara. Tahini can also be used as a base for salad dressings, sauces, and pestos.
Add tahini to your diet to enjoy its delicious flavor and impressive health benefits.
5 Frequently Asked Questions About Tahini
What is tahini?
Tahini is a thick paste made from ground sesame seeds. It is commonly used in Middle Eastern and Mediterranean cuisine as a flavoring for hummus, baba ganoush, and salad dressings.
Is tahini healthy?
Tahini is considered a healthy food because it is nutrient-dense and contains a variety of vitamins and minerals, such as calcium, iron, and B vitamins. It is also a good source of healthy fats, protein, and fiber.
How do I use tahini?
Tahini can be used in a variety of ways, including as a spread on toast, as a dip for veggies, or as a base for salad dressings. It can also be used in baked goods or as a flavoring for smoothies.
How long does tahini last?
Unopened tahini can last for several months, but once opened, it should be stored in the refrigerator and used within 4-6 weeks. If it starts to smell rancid or sour, it should be discarded.
Is tahini safe for people with nut allergies?
Tahini is made from sesame seeds, not nuts, so it is generally safe for people with nut allergies. However, some people with nut allergies may also be sensitive to sesame seeds, so it is best to check with a doctor before consuming tahini.