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Interesting yet too often underrated, tahini is a go-to ingredient in many Middle Eastern dishes. What would hummus be without tahini? Its appeal lies in its versatility. This simple paste made of finely ground sesame seeds and oil can be used to prepare dips, sauces, salad dressings and more. In fact, tahini is an integral food of many culinary cultures  — not only for its usefulness, but for its great nutrition profile.

Cooking with Tahini

Tahini can be purchased at most large supermarkets and is prevalent in ethnic stores with Middle Eastern or Mediterranean products, but it also can be made at home. First, choose hulled sesame seeds to create a smooth texture with less bitterness than unhulled seeds. Lightly toast the seeds in a pan over low heat, using caution to avoid burning them. Once toasted, pulse the seeds in a food processor until crumbly. Then add a small amount of neutral-flavored oil (such as vegetable oil) and puree until smooth. It can be challenging to achieve the same consistency as commercial varieties, but homemade tahini tastes just as good.

As for how to use it, the options are seemingly endless. Since tahini has emulsifying properties, it works well in salad dressings by preventing separation while adding flavor and creaminess. Showcase its earthy, nutty flavor profile in cookies, soups and sauces. Or mix it with olive oil, lemon and minced garlic for a perfect marinade for chicken or shrimp.

Nutritional Qualities of Tahini

A one-tablespoon serving of tahini contains 89 calories, 2.6 grams of protein, 3.2 grams of carbohydrate and 8 grams of fat, with 3 grams of that fat being heart-healthy monounsaturated and 3.5 grams being polyunsaturated. Besides being a form of healthy fat and vegetarian protein, tahini also contains minerals including calcium, iron, magnesium and potassium, and provides 12 percent of the Daily Value of the B vitamin thiamin.

Using Tahini in Foodservice

In grocery stores, tahini can be found either in the ethnic aisle or near the nut butters. Other options for purchasing this versatile ingredient include specialty gourmet or Middle Eastern and Mediterranean grocery stores and online retailers. Follow the manufacturer’s storage instructions, but know that tahini can last safely for about three weeks to several months after opening if stored in the refrigerator. Light, heat and air can damage tahini, so be sure to store it covered and sealed in a cool, dry place or in the refrigerator to maintain freshness.

A layer of oil may form on top of the paste, but don’t skim it off. It is a natural barrier that protects the tahini from moisture loss, rancidity and oxidation. Instead, stir the oil into the paste to reincorporate it before using. If your tahini smells musty and stale, it’s likely rancid and should be discarded.