Mediterranean Olive Tapenade
This Mediterranean Olive Tapenade is a bold, savory spread made from a blend of briny olives, capers, garlic, and fresh herbs. Originating from the Provence region of France, this tapenade is perfect as a dip, sandwich spread, or topping for grilled meats and vegetables. It’s packed with heart-healthy fats, antioxidants, and umami-rich flavors, making it a staple in Mediterranean cuisine.
Ingredients
(Makes about 1 cup / Serves 6-8)
1 cup (150g) Kalamata olives, pitted
½ cup green olives, pitted (such as Castelvetrano or Manzanilla)
2 tbsp capers, drained
1 small garlic clove, minced
2 tbsp fresh parsley, chopped
1 tbsp fresh lemon juice
½ tsp lemon zest
2 tbsp extra virgin olive oil
½ tsp dried oregano (or 1 tsp fresh)
½ tsp black pepper
½ tsp red pepper flakes (optional, for spice)
1-2 anchovy fillets, finely chopped (optional, for depth of flavor)
Instructions
Step 1: Prep the Ingredients
1. Drain the olives and capers. Remove pits if needed.
2. Mince the garlic and chop the parsley.
Step 2: Blend the Tapenade
1. In a food processor, combine Kalamata olives, green olives, capers, garlic, parsley, lemon juice, lemon zest, oregano, black pepper, and red pepper flakes.
2. Pulse a few times to chop, then slowly add the olive oil while pulsing until you reach your desired texture (chunky or smooth).
Step 3: Adjust & Serve
1. Taste and adjust seasoning. Add more lemon juice for acidity or olive oil for richness.
2. Serve immediately or refrigerate for at least 30 minutes for flavors to develop.
Serving Suggestions
Spread on crusty bread or crostini
Serve with hummus, pita, or crackers
Use as a topping for grilled chicken, fish, or roasted vegetables
Stir into pasta, salads, or grain bowls
Add to sandwiches or wraps for a Mediterranean touch
Nutritional Information
(Per 2 tbsp serving)
Calories: ~90 kcal
Protein: ~1g
Carbohydrates: ~2g
Fiber: ~1g
Fats: ~9g (mostly healthy mono- unsaturated fats)
Sodium: ~350mg (varies based on olive brand and capers)
Notes & Tips
Make it Vegan: Skip the anchovies for a fully plant-based version.
Storage: Keep in an airtight container in the fridge for up to 5 days.
Texture Tip: Pulse for a chunky texture or blend longer for a smoother paste.
Olive Choice: Use a mix of Kalamata for depth and green olives for brightness.
No Food Processor: Chop everything finely and mix by hand with olive oil.
Question Answers
1. Can I freeze tapenade?
A:Yes! Store in a sealed container for up to 2 months. Thaw in the fridge before using.
2. What’s the difference between tapenade and olive spread?
A:Tapenade traditionally includes capers and sometimes anchovies, while olive spreads may not.
3. Can I use all Kalamata olives?
A:Yes! The mix of green and black olives adds complexity, but all Kalamata works too.
4. How do I reduce the saltiness?
A:Rinse the olives and capers before blending, or add extra olive oil and lemon juice.
5. What wine pairs well with tapenade?
A:A dry white wine like Sauvignon Blanc or a light red like Pinot Noir complements the briny flavors.
Time Required
Prep Time: 5 minutes
Total Time: 5-10 minutes
This Mediterranean Olive Tapenade is quick, flavorful, and versatile perfect for an appetizer, spread, or condiment. Enjoy!