What to Make with Tahini? Ideas for Using Sesame Paste

Contents

1. Tahini in the kitchen
2. What to Make with Tahini? Main Course Ideas
3. Healthy Tahini Snack Ideas
4. Step-by-step tahini recipes
5. What to do with tahini - summary

Tahini, or sesame paste, is an essential ingredient in many cuisines , particularly in the Middle East and the Mediterranean. It's made by grinding sesame seeds into a smooth, creamy paste with an intense, slightly nutty flavor. Although it's a popular ingredient in hummus and halva, its culinary versatility extends far beyond, and its uses can be explored in countless ways.

Tahini has gained popularity not only for its flavor but also for its health benefits. It's rich in healthy fats, plant-based protein, and minerals such as calcium, magnesium, and iron. This makes it a valuable addition to a balanced diet, especially for vegans and vegetarians. Including sesame paste in your daily meals is not only a way to enhance the flavor of your dishes but also to increase their nutritional value.

In the following part of the article, we will present various ideas on how to use this versatile sesame paste – both in traditional dishes and in modern, creative recipes.

Tahini in the kitchen

Tahini sesame paste has been a key ingredient in Middle Eastern and Mediterranean cuisine for centuries, but today its uses extend far beyond, gaining popularity worldwide. With its creamy consistency and delicately nutty flavor, it's an ideal addition to both savory and sweet dishes.

Below you will find some traditional and modern inspirations for what to make with sesame paste .

Traditional uses

1. Sauces and Dressings: Tahini works great as a base for various sauces and dressings. The classic tahini-based sauce found in Middle Eastern cuisine is a combination of sesame paste, lemon juice, garlic, olive oil , and a little water. It pairs perfectly with salads, roasted vegetables, and grilled meats, giving them a distinctive flavor and velvety texture.

2. Hummus: One of the most famous dishes featuring tahini is hummus. Traditionally made with chickpeas, tahini, garlic, olive oil, and lemon juice, it's a delicious spread perfect for adding to bread, vegetables, or as a snack on its own. Hummus has become a global phenomenon, with versions found in almost every cuisine in the world.

3. Halva: In Middle Eastern cuisine, tahini is also used to make a sweet paste called halva. This delicate, slightly crumbly sweet made with sesame and sugar has gained fans worldwide for its texture and flavor. Depending on the region, halva may contain various additions, such as nuts, dried fruit , or natural chocolate .

Tahini (sesame paste) BIO 500 g - TerraSana

Modern inspirations

1. Tahini in Vegan and Vegetarian Dishes: Thanks to its high protein and healthy fat content, tahini is prized in vegan and vegetarian cuisine. It works well as an ingredient in plant-based burgers, a garnish for roasted vegetables, and as a base for natural sauces that replace traditional dairy-based sauces. Its creamy consistency adds depth of flavor to dishes.

2. Smoothies and Smoothies: Tahini can be a surprising yet highly effective addition to smoothies and smoothies. It not only gives them a creamy texture but also adds protein and healthy fats, making them more filling. Try adding tahini to a smoothie with banana, spinach, almonds, and plant-based milk —this combination tastes exceptional!

3. Desserts and cakes: In recent years, tahini has begun to appear in many dessert and baking recipes. Adding it to brownies or cookies not only enhances the flavor but also adds nutritional value. Tahini pairs beautifully with chocolate, natural honey , nuts, or dates , giving sweet baked goods a unique character.

Tahini is a product with enormous culinary potential, and its uses extend far beyond traditional recipes. Whether as a sauce, an ingredient in plant-based dishes, or a sweet addition, tahini not only enhances the flavor of dishes but also increases their nutritional value. It's worth experimenting and discovering new flavor combinations with sesame paste as the star ingredient.

What to Make with Tahini? Main Course Ideas

Tahini is a versatile ingredient that can enhance the flavor of many main dishes. Its creamy consistency and nutty flavor make it perfect for sauces, marinades, and even as an ingredient in dishes themselves. Whether you prefer meat-based, plant-based, or gluten-free dishes, tahini can be key to creating filling and flavorful meals.

Below you will find some ideas for main dishes in which tahini plays a major role.

1. Chicken in tahini sauce

Chicken in tahini sauce is a fantastic combination of juicy meat and a creamy, flavorful sauce. To prepare this dish, simply marinate chicken pieces in a mixture of tahini, lemon juice, garlic, and olive oil, then bake in the oven or pan-fry.

The tahini sauce gives the meat an intense flavor, and the dish goes perfectly with couscous, rice, or a roasted vegetable salad.

2. Roasted vegetables with tahini sauce

Oven-roasted vegetables with tahini sauce are a perfect vegetarian or vegan option. Roasted sweet potatoes, cauliflower, carrots, or peppers, topped with creamy tahini sauce (with lemon, garlic, and olive oil), take on a unique depth of flavor.

They can be served on their own as a main course, or combined with grains such as quinoa or quinoa, creating a filling meal.

3. Tahini pasta

Tahini also works great as a base for pasta sauces. Simply combine tahini with a little olive oil, garlic, lemon juice, salt, and a little water to create a creamy sauce perfect for pasta.

Tahini (sesame paste) BIO 300 g - Vilgain

This sauce pairs beautifully with toppings like grilled vegetables, roasted eggplant, and spinach, as well as toasted sesame seeds on top. It's a quick and healthy dish that can be served warm or cold as a pasta salad.

4. Vegan chickpea and tahini cutlets

Chickpea patties with tahini are a delicious and healthy alternative to meat burgers. The combination of cooked organic chickpeas with tahini, garlic, spices, and finely chopped onion creates a perfect patty that can be baked or fried.

Tahini acts not only as a flavoring ingredient but also as a natural binder, helping to bind all the ingredients together without the need for eggs. Served with salad, pita bread, or as burgers, these patties are the perfect option for a filling, plant-based dinner.

5. Fish with tahini and herbs

Fish, especially fatty varieties like salmon or mackerel, pairs perfectly with creamy tahini sauce. You can prepare a marinade with tahini, lemon, herbs (e.g., cilantro or parsley), and garlic, and then marinate fish fillets in it before baking or grilling.

The result is tender fish flesh enveloped in a rich, aromatic sauce. This dish pairs well with baked potatoes, bulgur, or leafy green salads.

6. Tahini Curry

Traditional curries typically use coconut milk, but tahini can be an interesting alternative, adding creaminess and a deep, nutty flavor. Simply add tahini to a stewed curry with vegetables, chickpeas, or chicken to add a new layer of flavor.

Tahini combines perfectly with spices such as turmeric, cumin, coriander and ginger , creating an aromatic and filling dish, perfect for colder days.

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Tahini is an ingredient that can successfully replace cream, peanut butter or other fats in many main dishes, while increasing their nutritional value and taste.

Whether you prefer meat-based, vegan, or vegetarian dishes, tahini works well as a base for sauces, marinades, or even as a key ingredient in dishes . Experimenting with this ingredient allows you to create a variety of delicious, healthy meals.

Healthy Tahini Snack Ideas

Tahini is not only a versatile addition to main dishes but also an excellent ingredient for healthy and filling snacks. Thanks to its rich nutritional profile—full of protein, healthy fats, and minerals— tahini can be a valuable alternative to less healthy options .

Here are some ideas for simple, quick and nutritious snacks that you can prepare using sesame paste.

7. Tahini on toast with fruit

A quick and easy snack that's perfect for both breakfast and afternoon snacks. Simply spread tahini on whole-grain toast and add slices of your favorite fruit, such as bananas, blueberries, strawberries, or apples.

For added flavor, drizzle a little honey or maple syrup over the toast. This meal provides energy and is full of fiber, vitamins, and healthy fats.

8. Oatmeal with tahini and fruit

Tahini is a perfect addition to oatmeal , giving it a creamy consistency and a slightly nutty flavor. You can add a spoonful of tahini to hot oatmeal and then top it with your favorite fruits, nuts, and chia seeds.

This type of oatmeal is a perfect way to have a healthy and filling breakfast that provides energy for a long time.

9. Vegetables with tahini dip

A healthy snack for any time of day is fresh vegetables with tahini dip. To make the dip, simply mix tahini with lemon juice, garlic, a little water, and olive oil to achieve a smooth, creamy consistency.

Ideal vegetables for dipping include carrots, cucumbers, celery, bell peppers, and cauliflower florets. This is a light yet nutritious snack packed with vitamins and healthy fats.

10. Energy balls with tahini

Energy balls are a healthy snack, perfect for a quick energy boost between meals. To prepare them, mix tahini with honey, rolled oats, chia seeds , organic nuts , and dried fruit (e.g., dates, cranberries, or apricots). Form the mixture into balls and refrigerate for a few hours.

This snack is full of protein, fiber, and healthy fats, while also satisfying your sweet tooth.

11. Fruit salad with tahini sauce

Tahini pairs beautifully not only with vegetables but also with fruit. You can make a light sauce with tahini, lemon juice, and honey, then drizzle it over your favorite fruits, such as oranges, apples, kiwi, or pomegranate.

This fruit salad is an original and healthy snack that provides vitamins and minerals, and tahini adds a deeper, unique flavor.

12. Yogurt with tahini and nuts

Natural Greek yogurt combined with tahini is the perfect base for a healthy and filling snack. Simply mix a spoonful of tahini with the yogurt, then add nuts, seeds, and fruit (e.g., pomegranate, blueberries, raspberries). You can also sweeten the snack with honey or maple syrup.

It's a quick, simple and protein-packed meal, perfect for a second breakfast or after a workout.

13. Tahini cream with dates

The combination of tahini and dates makes an exceptionally sweet yet healthy snack. Simply stuff dates with tahini paste for a naturally sweet treat packed with energy. You can also add a pinch of sea salt or cinnamon for a burst of flavor.

This simple dessert is a great alternative to processed sweets, providing natural sugars and valuable fats.

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Tahini is an excellent ingredient that can be used in many healthy snacks . Thanks to its rich nutritional value, it works well in both savory and sweet dishes, adding not only flavor but also health benefits. Experimenting with tahini in the kitchen allows you to quickly prepare simple and filling snacks that will provide daily energy.

Step-by-step tahini recipes

To fully utilize the potential of tahini in the kitchen, it is worth learning a few simple recipes that will allow you to prepare delicious dishes with it.

Below you will find detailed step-by-step instructions to help you prepare both sweet and savory dishes in which tahini is a key ingredient.

14. Classic hummus

Ingredients:

• 1 can of chickpeas (approx. 400 g)
• 2 tablespoons of tahini
• 2 cloves of garlic
• Juice of 1 lemon
• 2-3 tablespoons of olive oil
• A pinch of salt
• Optional: 1 teaspoon of cumin, smoked paprika for sprinkling

Preparation:

1. Drain and rinse the canned chickpeas. If you have time, you can also boil dry chickpeas until tender (this takes about 1.5 hours).
2. Place the chickpeas in a blender, add tahini, peeled garlic, lemon juice and olive oil.
3. Blend until smooth, gradually adding water (or the water used to cook the chickpeas) to achieve the desired consistency.
4. Season with salt to taste, optionally add cumin and smoked paprika to enhance the flavor.
5. Serve with pita bread, fresh vegetables or as a side dish.

15. Baked eggplant with tahini sauce

Ingredients:

• 2 large eggplants
• 3 tablespoons of tahini
• 2 cloves of garlic
• Juice of 1 lemon
• 3 tablespoons of olive oil
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish

Preparation:

1. Preheat oven to 200°C.
2. Slice the eggplants in half lengthwise, brush with olive oil, and sprinkle with salt. Place them on a baking sheet, skin side down, and bake for about 30-40 minutes, until soft and lightly browned.
3. Meanwhile, prepare the tahini sauce: In a bowl, combine the tahini, lemon juice, minced garlic, salt, and pepper. Gradually add water until the sauce has a smooth, creamy consistency.
4. After baking the eggplants, pour tahini sauce over them and garnish with chopped cilantro or parsley.
5. Serve as an appetizer or a light main course, e.g. with pita bread or groats.

16. Tahini salad with grilled chicken

Ingredients:

• 2 chicken breasts
• 4 tablespoons of tahini
• 2 tablespoons of lemon juice
• 1 clove of garlic
• 2 tablespoons of olive oil
• Mixed salad (arugula, spinach, romaine lettuce)
• Cherry tomatoes, cucumber, red onion
• Salt, pepper and your favorite spices (e.g. paprika, oregano)

Preparation:

1. Season the chicken with salt, pepper, and your favorite spices. Drizzle with olive oil and grill on a grill pan or in the oven until golden brown and juicy (about 10-12 minutes per side).
2. In a bowl, combine tahini, lemon juice, minced garlic, and olive oil. Add water to thin the sauce until creamy. Season with salt and pepper.
3. In a large bowl, arrange the lettuce mix, chopped tomatoes, cucumber slices, and thin red onion rings.
4. Place sliced ​​grilled chicken breasts on top of the salad and pour the prepared tahini sauce over everything.
5. Serve immediately as a light but filling main course.

17. Energy balls with tahini and dates

Ingredients:

• 1 cup dates (pitted)
• 1/2 cup of tahini
• 1/2 cup of oatmeal
• 1/4 cup coconut flakes
• 1 tablespoon cocoa (optional)
• A pinch of salt
• Chia seeds, flax seeds or sesame seeds for coating (optional)

Preparation:

1. Soak the dates in warm water for 10 minutes to soften. Then drain them and place them in a blender.
2. Add tahini, oat flakes, coconut flakes, cocoa (if using) and a pinch of salt.
3. Blend until smooth. If the mixture is too dry, add a tablespoon of water.
4. Form small balls from the mixture and roll them in chia seeds, sesame seeds or coconut flakes.
5. Refrigerate the balls for at least an hour before serving. They're the perfect snack for a quick energy boost.

18. Tahini Brownie

Ingredients:

• 100 g dark chocolate
• 1/2 cup of tahini
• 1/2 cup coconut or brown sugar
• 2 eggs
• 1/4 cup whole wheat flour (or almond flour)
• 1 teaspoon baking powder
• A pinch of salt
• 1/4 cup nuts (optional)

Preparation:

1. Preheat the oven to 180°C and prepare a baking tin by lining it with baking paper.
2. Melt the dark chocolate in a water bath or in the microwave.
3. In a bowl, beat the eggs and sugar until fluffy, then add the tahini and melted chocolate. Mix well.
4. Add the sifted flour, baking powder, salt, and optional chopped nuts. Gently fold everything together.
5. Pour the mixture into the pan and bake for about 20-25 minutes, until the top of the brownie is lightly browned but the center is still moist.
6. Once baked, let it cool, then cut into squares. It's the perfect dessert with a hint of tahini!

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The step-by-step recipes above show you how easy it is to incorporate tahini into your everyday cooking . Whether you're making hummus, roasted vegetables, or sweet energy balls, tahini adds not only depth of flavor but also nutritional value, making dishes healthier and more filling.

What to do with tahini - summary

Tahini is an incredibly versatile ingredient that can be used in both everyday cooking and more sophisticated dishes. Thanks to its creamy consistency and rich, slightly nutty flavor, sesame paste works well in both savory and sweet dishes. Adding tahini to sauces, dips, main courses, snacks, and desserts not only enhances their flavor but also provides valuable nutritional benefits – protein, healthy fats, vitamins, and minerals.

In this article, we've shown a variety of ways to use tahini in the kitchen. From traditional hummus, through salads and main courses, to healthy snacks and energizing desserts, the possibilities are virtually endless. With simple, step-by-step recipes, you can easily incorporate this healthy ingredient into your diet while enjoying its unique flavor and health benefits.

Experimenting with tahini allows you to explore new culinary horizons and introduce dishes into your diet that are not only delicious but also packed with nutrients. We encourage you to try out recipes and get creative with tahini in your everyday cooking – your meals will surely benefit!