Tahini

Condiments, Food Library, Nutrition

Nutritional facts, health benefits, uses and other information about tahini, also known as sesame paste. A food we can’t help but love!

Overview

Tahini is an oily paste made from ground sesame seeds. Although there are types of raw tahini which are made from unroasted sesame kernels, the most common type of tahini is made from roasted hulled sesame seeds. Apart from the regular tahini, several other types can be found in the markets like tahini with honey, stevia or cocoa, tahini with orange or mastic flavor, wholegrain tahini and fortified products like tahini with added calcium or prebiotics.

History

The word “tahini” has Arabic origins and probably comes from the word “tahana” which means “to grind”. Sesame cultivation goes back to 1500 BC, when, according to the Greek historian Herodotus, it was cultivated in Mesopotamia, in the fertile soils along Tigris and Euphrates rivers and it was used for the production of oil. Tahini has been used by Arabs, Chinese, Japanese and Indians ever since the 13^th century. It is also used as an ingredient in the Mediterranean cuisine and in parts of North Africa.

Nutritional value

Tahini is a calorie-dense food. Just one tablespoon (15 grams) of tahini gives us 89 calories. Almost half of this energy comes from fat. Most of it, however, is monounsaturated and polyunsaturated, “good” kinds of fat. Tahini contains zero cholesterol.

Tahini is used by many people who follow a vegetarian or vegan diet as a supplementary protein source. Although its protein content is about 17%, it’s not of the high biological value kind, due to its lack in the amino acid lysine. But if consumed with foods with a higher content in lysine, the combination can provide us with proteins of similar nutritional value to those from animal origin. Such products are grains like quinoa, oats and wild rice, certain nuts like pistachios and, of course, legumes, like soy, peas, lentils, kidney beans and chickpeas. Something that makes hummus a highly nutritious food!

It is also a good source of Vitamin B1, Phosphorus, Copper and Manganese and it also contains Selenium, Calcium and Iron.

Health benefits

The high content of tahini in unsaturated fatty acids promotes cardiovascular health. Its content in Vitamin B1 protects the nervous system and contributes to proper energy metabolism. Consumption of tahini can also help with supplementing iron and calcium intake, therefore promoting bone health.

Sesame seeds, the sole ingredient of tahini, are also rich in phytoestrogens and specifically lignans. Those fiber-associated compounds have numerous health benefits like a lowered risk of cardiovascular disease, breast and colon cancer, osteoporosis and menopausal symptoms. They also have antioxidant and anti-inflammatory properties and studies have found that they may help with lowering cholesterol levels.

How to use

Plain: Spread on bread or crackers, paired with honey or jams.
In salad dressings: You can mix it with citrus fruit juices, olive or sesame oil, herbs and spices.
For dips: Plain or mixed with nut butters, herbs, mashed vegetables, etc. It pairs great with pitas!
In soups: Add vegetables, orzo or quinoa and make a savory and comforting tahini soup.
In baking: As an oily paste it can become a great addition to cakes, biscuits, pies and other pastries.
For hummus: Mixed with mashed cooked chickpeas, olive oil, lemon juice, garlic and salt.
In pasta recipes: You can add it in noodles, Asian-type pasta or experiment according to your taste.

Tahini is considered an ideal food for the period of Lent and for vegetarian and vegan diets because of all its nutritional benefits that were mentioned above.

How to make Tahini at home

You can make your own homemade tahini! All you need is raw, hulled sesame seeds, a light type of oil – ideally sesame oil – and a good food processor. You roast the sesame seeds or toast them in a pan for 5-15 minutes depending on the quantity and then put them in the food processor. Add 1-2 tablespoons of oil and salt if you like and process until you have a smooth paste.

Important: Even though you can make tahini from raw sesame seeds, it is not recommended. There have been numerous outbreaks of Salmonella cases caused by sesame and sesame products in recent years and in various countries. According to studies, the roasting process inactivates the bacteria in sesame seeds. It is therefore preferable to make tahini from roasted seeds and to choose similar store-bought products.

Storage

Tahini is an oily substance with low water activity that prevents microbial growth, so it doesn’t need refrigeration. However, raw tahini, that is made from raw sesame kernels may be susceptible to Salmonella contamination. Such products would rather be stored in the fridge.