A Simple Recipe for Tapenade
Tapenade is a flavorful Mediterranean spread that adds a burst of taste to sandwiches, crackers, and more. This simple recipe for tapenade uses olives, sun-dried tomatoes, capers, and fresh herbs to create a delightful dish that is not only delicious but also packed with health benefits. It’s a great way to elevate your meals without adding excessive calories or unnatural ingredients.
WHY YOU WILL LOVE THIS RECIPE
This tapenade recipe is a wonderful choice for those looking for a quick meal prep option. It comes together in just a few minutes, making it a perfect snack or appetizer for busy days. Additionally, it’s a healthier alternative to many spreads high in sugars and unhealthy fats. The combination of olives and capers offers a good source of healthy fats and sodium, making this dish heart-healthy. Plus, its naturally low-carb profile means it can fit perfectly into weight loss or diabetic-friendly diets.
HOW TO MAKE Tapenade
Making tapenade at home is easy and requires just a few simple ingredients. You will be surprised at how quickly you can whip up this delicious spread that is not only tasty but also a healthy version of your typical dips.
EQUIPMENT NEEDED
- Food processor
- Measuring spoons
- Small serving bowl
- Airtight container for storage
Ingredients You’ll Need:
- 1 (6) ounce can California green pitted olives (drained)
- 1 (6) ounce can California black pitted olives (drained)
- 3 TBSP sun-dried tomatoes (drained)
- 2 TBSP capers (drained)
- 2 cloves garlic (minced)
- 2 TBSP chopped fresh parsley
- 3 TBSP chopped fresh basil
- 1/4 cup olive oil
- 2 TBSP fresh lemon juice
STEP-BY-STEP INSTRUCTIONS:
- Begin by draining all of the canned ingredients, ensuring there’s no excess liquid.
- Add all the ingredients into a food processor.
- Pulse until you achieve your desired consistency. Aim for a chunky texture, but feel free to blend longer if you prefer a smoother tapenade. Scrape down the sides halfway through to ensure everything is well mixed. This usually takes about 12 pulses.
- Once it’s blended, serve immediately or transfer to an airtight container.
- Tapenade can be stored in the fridge for up to 1 week.
HOW TO SERVE Tapenade
Tapenade is versatile and can be served in many ways. Spread it on whole-grain toast as a quick and healthy snack, or use it as a dip for vegetable sticks for a low-calorie option. It’s also great served with grilled chicken or fish for a flavorful meal that keeps it heart-healthy. When serving, consider portion control; about 2 tablespoons is a sensible serving size for enjoying all the flavors without overindulging.
STORAGE & FREEZING: Tapenade
Your homemade tapenade can be stored in an airtight container in the fridge for up to one week. If you find yourself with extra tapenade, you can also freeze it! Just scoop it into an ice cube tray to freeze individual portions. Once frozen, transfer the cubes to a zip-top bag, and you can pull out just what you need for future meals.
SERVING SUGGESTIONS
Pair your tapenade with fresh veggies like cucumber, bell peppers, or carrot sticks. You can also enjoy it with whole-grain crackers or as a topping on a salad. Serve alongside a protein like grilled chicken or fish to create a balanced meal that’s packed with flavor and low in calories.
VARIATIONS
Healthier Version
For a healthier twist, try using less olive oil and replace it with water or vegetable broth to reduce the calorie content. This will give you a lighter option while still keeping the spread delicious.
High-Protein or Low-Carb Version
To make a high-protein tapenade, add some canned chickpeas or white beans to the mix. This will not only boost the protein content but also add some fiber, making it great for muscle health. If you’re looking for a low-carb version, skip the sun-dried tomatoes, as they contain some sugar.
Air Fryer Version
While tapenade is typically not cooked, you can use your air fryer to create crispy chips by air-frying thin slices of whole-grain bread. Just spray them lightly with cooking oil and air-fry them until golden brown and crunchy—a perfect vehicle for your delicious tapenade.
FAQs
1. Is tapenade healthy?
Yes! Tapenade is a healthy option that incorporates heart-healthy ingredients such as olives, which provide healthy fats. It is low in calories and can fit well into a weight-loss diet.
2. How long can I store tapenade in the fridge?
You can store tapenade in an airtight container in the fridge for up to one week.
3. Can I freeze tapenade?
Yes, you can freeze tapenade. Portion it into ice cube trays, freeze, and then transfer to a zip-top bag for long-term storage.
4. Is this tapenade gluten-free?
Absolutely! Tapenade itself is gluten-free. Just make sure to serve it with gluten-free crackers or veggies if you follow a gluten-free diet.
MAKE-AHEAD TIPS FOR Tapenade
This tapenade is great for meal prep! You can make it ahead of time and store it in the fridge. It only gets better as the flavors meld together. This makes it an excellent choice for quick lunches or snacks during the week. You can prepare a larger batch and have a healthy option on hand whenever hunger strikes, making it a good choice for weight loss. Just pull it out, spread it on your favorite healthy bread, or dip some veggies for a quick and delicious meal or snack.
By preparing this simple recipe for tapenade in advance, you’ll not only save time during your busy week ahead, but you’ll also maintain a healthy eating routine effortlessly. Enjoy your cooking!
Tapenade
Ingredients
Method
- Begin by draining all of the canned ingredients, ensuring there’s no excess liquid.
- Add all the ingredients into a food processor.
- Pulse until you achieve your desired consistency, aiming for a chunky texture but blending longer if you prefer it smoother. Scrape down the sides halfway through, which usually takes about 12 pulses.
- Once blended, serve immediately or transfer to an airtight container.
- Spread on whole-grain toast, use as a dip for vegetable sticks, or serve with grilled chicken or fish.