Middle Eastern · sauce
Toum (Lebanese Garlic Sauce)
Video by Julius Fiedler on YouTube · Open on YouTube
- Keto (1.1 g net carbs a serve)
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
An egg-free, dairy-free garlic emulsion: a tablespoon is about 80 kcal, almost all of it from olive oil's mostly monounsaturated fat, with about 1 g of carbs.
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Ingredients 5
Method
Tap a time to watch that step in the video.
- Peel the garlic (soaking the cloves in cold water for an hour loosens the skins), halve each clove, pull out the green germ so the sauce isn't bitter, and cut the halves into small chunks. 3:03
- Put the garlic in a tall jug that just fits a stick (immersion) blender, then add the lemon juice, oil, salt and ice-cold water all at once. 3:27
- Set the blender head flat on the bottom of the jug and run it for about 10 seconds without moving it, so it pulls in a little oil at a time and starts to emulsify with the garlic. 3:42
- Once it turns thick and white, lift the blender slowly to work in the rest of the oil until the toum is fluffy and holds its shape on a spoon, like a thick mayonnaise. 3:52
- Spoon into a jar and refrigerate; the raw garlic bite mellows over a few days. If it stays runny, blend in 2 tbsp of chickpea liquid (aquafaba) to bring it together. 4:01
Tip. Keeps in an airtight jar in the fridge for up to 4 weeks. Serve with grilled chicken, kebabs or roast vegetables, or thin with lemon juice as a dressing. The video also shows a double batch made in a food processor.
The method is a summary in our words — the video shows every step.
One portion (1 tbsp) gives you 1 of 22
Where the energy comes from one serve
- Net carbs 6%
- Protein 1%
- Fat 93%
Fits keto: 1.1 g net carbs a serve, with 93% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
No vitamin or mineral reaches 10% of a day in one serve.
Show the other 15
Vitamin E8%
1.2 mg a serve, mostly from olive oil (100%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K4%
5 µg a serve, mostly from olive oil (99%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-34%
0.1 g a serve, mostly from olive oil (99%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin C2%
1.7 mg a serve, mostly from garlic (58%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B62%
0 mg a serve, mostly from garlic (98%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron1%
0.1 mg a serve, mostly from garlic (51%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Selenium1%
0.4 µg a serve, mostly from garlic (100%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Potassium0%
10 mg a serve, mostly from garlic (86%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium0%
6 mg a serve, mostly from garlic (96%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Magnesium0%
0.9 mg a serve, mostly from garlic (87%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc0%
0 mg a serve, mostly from garlic (95%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A0%
0 µg a serve. Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Folate0%
0.5 µg a serve, mostly from lemon juice (80%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Julius Fiedler; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.