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Oil-Free Olive Tapenade
If you're looking for a tasty, oil-free recipe perfect for a quick snack, easy appetizer or sandwich filler, look no further than this olive tapenade. With just a few simple ingredients, this recipe is easy to make and will be sure to impress your guests.
To make this olive tapenade, you'll need a few ingredients that you likely already have on hand. Start by prepping your ingredients and blitzing up pumpkin seeds and garlic. Then slice up some olives and sundried tomatoes, and add them to a food processor. Pulse until they are finely chopped. Then, pulse in the remaining ingredients and chill in the fridge.
When ready to serve, scoop a generous amount of olive tapenade onto some ryvitas and top each with fresh cucumber and/or tomato with basil leaves if you wish. Or, spread it on a slice of crusty bread and enjoy!
Why eat it?
- Olives are high in fiber, potassium, calcium, magnesium and iron making them an ideal food for both heart health and general wellness. They are also a good source of antioxidants, which can help support the immune system and prevent diseases like cancer and heart disease.
- Sundried tomatoes are an excellent source of vitamins A and C, as well as beta-carotene, lycopene, lutein, folate and vitamin K.
- Garlic is a superfood that has been used in herbal medicine for thousands of years to treat a wide range of ailments including colds, headaches, high blood pressure and more.
- Pumpkin seeds contain important nutrients like zinc, manganese, copper, iron, magnesium, phosphorous, protein and fibre. They also have antioxidant properties that help fight free radicals and support a healthy immune system.
Oil-Free Olive Tapenade Recipe
This olive tapenade is perfect for a quick and easy snack or appetizer. It's also a great way to enjoy healthy and flavorful foods without any added oil. So, go ahead and give it a try!
Serves 6
INGREDIENTS
- 1 1/2 cup pitted olives, you can use green, kalamata, black olives or a combination. (I used 1 cup kalamata and 1/2 cup green olives in this recipe)
- 1 tbsp balsamic vinegar
- 2 tbsp lemon juice, fresh is best
- 2 tbsp pumpkin seeds
- 3 sundried tomatoes, chopped, I used dried sundried tomatoes and soaked them prior
- 1 fat clove of garlic, minced
- Salt & black pepper
METHOD
- Add pumpkin seeds to your blender or food processor and pulse a few times until crumbly, I used a food processor for this recipe.
- Check that there are no olive pits remaining before you place the olives in the blender next, even the pitted olives may occasionally have some small pieces remaining, removing these if spotted helps prevent any damage to your appliances blades.
- Add the rest of the ingredients and pulse until combined though still chunky in texture.
- Store in the fridge until using.
Spread on toast, rye crackers, rice cakes, or serve as part of a main meal.
Use within two weeks.
Macronutrients per serving:
Kcal: 78
Protein: 4.2g
Fat: 5g
Saturated Fat: 1g
Carbs: 4g
Fibre: 1.7g
Micronutrients per serving:
Phosphorus 10% RDI
Magnesium 8% RDI
Zinc 7% RDI
Iron 4% RDI
Recipe by Rose Wyles - The Vegan Nutritionist
For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting
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