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Savory Tahini- Feta Toast

ByElena Paravantes, MS, RD
Tahini Feta Toast

If you love hummus, than you probably are familiar with tahini, the sesame paste that is usually added to hummus. And although hummus is not Greek, tahini plays an important role in Greek cuisine, especially during the fasting periods before Christmas and Easter. You will find Greek tahini recipes for cookies, cakes, savory pies and fritters. Today, many Greeks eat tahini in the morning on some bread with a bit of honey. I prefer savory breakfasts for the most part, not only are they filling,  I avoid those blood sugar ups and downs you get with sweet breakfasts. Inspired by the latest craze of avocado toasts, I thought: well why not a tahini toast? So here is a quick, easy and savory recipe that you can actually have any time of the day: Tahini-Feta Toast.

Tahini is a great source of protein, but also vitamin E and a good source of iron, calcium and copper. It also contains lignans a group of substances that have antioxidant activity. As it is a seed butter, it is mostly fat, but the fat is the good fat mostly monounsaturated and polyunsaturated. Spreading this dip on whole grain bread along with a pine nuts and a bit of feta and you have a vey filling breakfast; rich in protein, good fats and fiber. And it is so good.

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Tahini- Feta Toast

Prep Time: 5 minutes
Total Time: 5 minutes
Course: Breakfast
Cuisine: Greek, Mediterranean, Vegan
Servings: 2 slices
Author: Elena Paravantes, MS, RD
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Ingredients

  • 2 slices whole wheat bread
  • 1 tablespoon tahini
  • juice of 1/2 lemon
  • 1 teaspoon of water
  • 2 teaspoons of crumbled feta
  • 2 teaspoons of pine nuts
  • pepper

Instructions

  • In a small bowl mix the tahini with the water and lemon juice, the consistency should not be too thick (thinner than peanut butter). It should be easy to spread. If need add a bit more water.
  • Toast the bread.
  • Remove bread from toaster, spread a thick layer of the tahini dip, sprinkle with feta and pine nuts.
  • Add pepper.

Photo by Elena Paravantes© All Rights Reserved

Elena Paravantes, MS, RDN is a Registered Dietitian Nutritionist by the U.S. Commission on Dietetic Registration (CDR). She is an expert on the Mediterranean Diet. She has been active as a clinician, consultant, author and lecturer for 20 years, both in the U.S. and Greece. An expert on the Greek Mediterranean Diet, her interviews and articles have been published in many publications including CNN, U.S. News and World Report, Prevention, NPR, and Shape. Elena has collaborated with a number of organizations including Loyola University, Yale University, University of Missouri, Louisiana State University, and the American College of Greece. Elena earned her Bachelor of Science in Human Nutrition and Dietetics and her Bachelor of Liberal Arts and Sciences in Psychology from the University of Illinois at Chicago. She holds has a Master’s Degree of Science in Health Management.

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3 Comments

  1. Pingback: Exploring the Perfect Pair: Feta and Tahini in Culinary Creations

    1. Hi Jayme, It depends on your caloric needs as well as what works for you. I tend to have more carbs during the day, so I may have this as a mid-morning snack. But one slice for a quick breakfast is quite filling on most days.