July 19, 2024


Health Can Do

Lemon Herb Tahini Sauce | Dietitian Jess Nutrition

4 min read
Lemon Herb Tahini Sauce | Dietitian Jess Nutrition

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Lemon herb tahini sauce is a delicious and healthy sauce that can be used in a variety of dishes. Freshly squeezed lemon is combined with parsley, cilantro, garlic, salt, and tahini for a creamy and robust sauce providing both nutrition and versatility. 

Lemon herb tahini sauce bowl

What is Tahini Sauce? What does it taste like?

Tahini sauce is essentially a creamy puree of ground sesame seeds with a light nut-like flavor. Thousands of years ago tahini was used commonly in Middle East and Mediterranean areas.  In addition to its versatility  tahini is also a good source of protein and fiber. 

Similar to natural peanut butters and the like, tahini does not have any additives or emulsifiers so it will separate, be sure to stir thoroughly before using in any recipes. It can be used as an alternative to most natural nut butters in recipes if you are trying to eliminate common allergens. 

Tahini can also be used as an emulsifier, which means it can help to mix two or more liquids that would not normally mix together, such as oil and water. This makes it a good ingredient for salad dressings and sauces. It can also be utilized as a thickener for soups and sauces. 

Tahini is also considered a flavor enhancer of ingredients and is perfect to add to dishes such as stir-fries and curries. In addition to that, tahini can also be used to add creaminess without using dairy products. My favorite fun way to use tahini is in a pasta sauce- check out this dairy free creamy pasta with veggies recipe. 

How to make a tahini sauce? What is the best tahini?

I have not personally made tahini since there are great options available where the consistency is perfect, but it is simply made by grounding sesame seeds into a paste.  In this detailed blog post you can learn more about the difference between tahini and tahini sauce. 

I have a few recommendations for the best tahini. While there are a plethora of options sometimes tahini can be difficult to find in the traditional grocery store. Whole Foods and Trader Joes will have options but Amazon is a good go to for finding quality tahini as well. 

Here are my favorite tahini brands:

(affiliate links- I earn a tiny commission if you purchase from these links at no additional cost to you!)

The best tahini sauce will have smoothness, no clumps, and come from a reputable brand. Also if you have a local mediterranean type of grocery they will have plenty of options and you can ask the staff for their recommendation based on what you will be using it for!

lemon herb tahini sauce bowl

Lemon Herb Tahini Sauce

Lemon herb tahini is a great way to add flavor to vegetables or protein, or as dip for pita bread or vegetables, or as a spread on sandwiches or wraps. If you are looking for a healthy and flavorful condiment to add to your cooking, lemon herb tahini is a great option.

There are Cava and Zoe’s Kitchen copycat recipes out there but I was technically not inspired by either because I have never been to either restaurant. So instead I was looking to create a healthy, easy to make, high protein, low carb sauce perfect for everyone but a great option for people with diabetes. 

How to use Lemon Herb Tahini Sauce?

Tahini itself can be used in a plethora of recipes but is most often used in:

  • Desserts- I really want to try these tahini brownies!
  • Hummus- technically hummus will traditionally be made with tahini (and if you’ve never made homemade hummus you are in for a treat
  • Baba Ganoush- a Mediterranean eggplant based dip

And the lemon tahini sauce can be used in:

  • Salad dressing- just add more water for thinning
  • Dips for veggies- use less water to increase thickness or you could even mix in a little greek yogurt for extra creaminess 
  • Sauce over veggies, whole grains, or proteins
  • Sandwich spread- think about using it in place of your mustard or mayo type condiments

Is lemon herb tahini sauce healthy?

100% Lemon herb tahini is full of nutrition from all of its ingredients, especially the tahini. 

  • Antioxidants which protect your body against damage from free radicals
  • Calcium which helps build strong bones and teeth
  • Iron which helps carry oxygen throughout the body
  • Vitamin C from lemon juice  which helps the immune system
  • Potassium which is important for heart health and blood pressure
  • Garlic and herbs that are helpful in boosting the immune system and fighting inflammation

lemon herb tahini sauce bowl

Tahini has no limits as far as creative uses and this delicious and light sauce is perfect to add flavor and nutrition to many recipes.

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