About Tahini

Sesame seeds, the only ingredient in tahini, are among the first crops cultivated by humans, primarily for oil extraction in ancient times. The earliest written mention of sesame is found in a cuneiform document from c. 2400 BCE, which describes using the crop to produce oils and, interestingly, references mythological stories of the gods enjoying "sesame wine." Extracting oil from sesame is relatively simple compared to turning sesame seeds into a paste. This also explains why tahini was initially associated with the wealthy who could afford such a luxury.

The earliest reference to the word "tahini" (or its variations like tahina, originating from the Arabic word tahn, meaning "to grind") appears in an anonymous 13th-century Arabic cookbook, Kitab Wasf al-Atima al-Mutada. It is mentioned as an ingredient in a recipe called hummus kasa. Several centuries later, tahini entered Western cuisine in the same way—as a component in hummus. However, in Middle Eastern cuisine, this bittersweet paste is regarded as an extremely versatile pantry staple, used in a wide variety of sweet and savory dishes.

Sesame is a drought-tolerant crop that thrives where other crops fail. It's cultivated without specialized equipment - and entirely harvested by hand. These two facts make sesame accessible to farmers worldwide. The plant enriches the soil with nutrients, and its deep roots access nutrients other crops can't reach. After harvesting, the sesame seeds are soaked in water to remove the kernels, then toasted and pressed between millstones to create an oily paste.

In contemporary cooking, tahini is celebrated for its nutritious qualities and is regarded as a healthy component in any diet. Rich in vitamins and minerals, it provides a good amount of B vitamins (B1 and B6, which are involved in energy production) and essential minerals like magnesium, copper, phosphorus, manganese, iron, and zinc. Sesame seeds contain up to 20% complete protein, making them a more substantial protein source than most nuts and seeds.

Sesame seeds are among the leading sources of calcium, a crucial mineral for nerve and muscle function as well as bone health. They offer nearly three times the calcium found in milk per serving, making them an excellent choice for a vegan diet and for individuals who are sensitive to dairy.

Approximately half of the tahini paste is fat, composed almost entirely of heart-healthy, unsaturated fats. It's high in calories, but consider consuming a standard 2-tablespoon serving each day: two tablespoons contain about 16 grams of fat, which helps support healthy cholesterol levels, stabilize blood sugar, and keep you feeling full. Two tablespoons of tahini also provide 2.6 mg of iron, which is 14% of the recommended daily intake, making tahini one of the top iron-rich foods.

Raw tahini is rich in antioxidants known as lignans. Studies have indicated that these powerful antioxidants can help prevent the harm caused by free radicals in the body, potentially lower the risk of cancer, and shield the liver from damage inflicted by these free radicals.

In certain countries in southern Asia and the Middle East, tahini or sesame oil is commonly used as a home remedy for burns, dryness, and various skin issues due to its natural antifungal and antibacterial properties. The high zinc and copper content in sesame seeds aids in collagen production, enhancing skin elasticity, promoting a healthier appearance, and repairing damaged body tissue.

From ancient civilizations to modern kitchens, tahini has remained a cherished ingredient for thousands of years. Celebrated for its rich flavor, versatility, and nutritional value, this humble sesame paste continues to connect people through food, tradition, and hospitality across cultures and generations.

Video: Using traditional millstones to grind sesame seeds into tahini paste at Al Yasmin in Abu Gosh Village, Israel.