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Enjoy the rich and nutty flavor of homemade tahini while giving yourself heart-healthy fats from sesame sauce, or tahini. You can purchase tahini at major supermarkets or Mediterranean grocers. Dip raw vegetables or whole-wheat pita into it, or use it in cooking as a healthy creamy sauce. It’s high in calories, so serving sizes are small, but it’s a satisfying and healthy choice. It’s also naturally low in carbohydrates.

Variations

  • Instead of lemon juice, you can use lime juice or even vinegar to brighten up your tahini
  • Experiment with fresh herbs like chopped mint or parsley
  • Give it a different flavor and color, and add fiber and antioxidants, by blending in cooked beetroot, broccoli, or carrots
  • You can reduce the amount of garlic if desired
  • Season it with your preferred amount of black pepper and sea salt
  • Bell peppers, cauliflower florets, broccoli florets, snap peas, carrot sticks, cucumber slices, and celery sticks are all treat for dipping into this tahini
  • Thin your tahini by adding more lemon juice and ice water
  • For a thicker tahini, add more tahini or less ice water

Recipe for Simple Tahini Dip and Sauce

Makes 6 servings

Ingredients

  • ¼ cup lemon juice
  • 4 medium cloves garlic (pressed or minced)
  • ½ cup of tahini
  • Pinch of cumin, paprika, and thyme
  • 6 tbsp ice water

Instructions:

  1. In a medium bowl, combine the garlic and lemon juice. Let the mixture rest for 10 minutes.
  2. Pour mixture through a fine mesh strainer/sieve into another medium bowl. Press garlic solids with a spatula to extract the liquid.
  3. Add tahini and spices. Whisk until blended.
  4. Add 2 tbsp of water at a time, whisking after each addition. After about 6 tbsp, the mixture should be creamy, smooth, and light in color

Nutrition information per serving: calories: 120 kcal; total fat: 10 g; total carbohydrates: 6 g; sugar: 1 g; fiber: 2 g; protein: 4 g; sodium: 15 mg; cholesterol: 0 mg

Reviewed by Natalie Stein, MS, MPH, CDCES

Calorie and nutrient information in meal plans and recipes are approximations. Please verify for accuracy. Please also verify information on ingredients, special diets, and allergens.

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