Italian tapenade is a bold, savory spread made from briny olives, fresh herbs, and garlic—perfect for adding rich Mediterranean flavor to bread, sandwiches, pasta, or grilled vegetables. This simple yet elegant condiment is bursting with healthy fats, antioxidants, and vibrant taste, making it a go-to for snacks, appetizers, or meal prep.

Ingredients:

  • 1 cup pitted Kalamata olives
  • 1/2 cup green olives
  • 2 tablespoons capers, drained
  • 3 cups boiled garbanzo beans
  • 2 cloves garlic
  • 5 TBLS. roasted red peppers
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice
  • Salt and black pepper to tasteItalian tapenade, olive spread, healthy appetizer, Mediterranean diet, vegan tapenade, keto snack, gluten-free dip, heart-healthy spread, olive oil recipe, low carb appetizer, savory dip, garlic spread, clean eating, sandwich spread, caper tapenade, tapenade crostini, healthy fat recipe, basil and olive, easy Italian dish, simple snack idea, antioxidant-rich food, plant-based spread, homemade tapenade, quick appetizer, rustic spread, party dip, bold flavor, immune-boosting snack, gourmet topping, kitchen essentials

Instructions:

  1. Add all ingredients to a food processor or blender.
  2. Pulse until coarsely chopped or smooth—depending on your preferred texture.
  3. Taste and adjust seasoning, adding more lemon juice or olive oil as needed.
  4. Transfer to a serving dish or airtight container. Chill until ready to use.Prep Time: 10 minutes
    Cook Time: 0 minutes
    Soak Time: 0 minutes
    Total Time: 10 minutes
    Servings: 6–8

Serving Suggestions:

  • Spread on crostini or whole grain toast
  • Use as a sandwich or wrap spread
  • Stir into pasta or grain bowls
  • Serve with fresh veggies or crackers
  • Pair with cheese boards or antipasto platters

Health Benefits:

Tapenade is rich in heart-healthy monounsaturated fats from olives and olive oil. It also delivers antioxidants, anti-inflammatory compounds, and gut-friendly fiber. Capers and garlic add immune-boosting properties, while fresh herbs support digestion and overall health. With no refined sugars or preservatives, it’s a clean, flavorful addition to any diet.

Tapenade is a nutrient-rich Mediterranean spread packed with heart-healthy benefits. Made primarily from olives, it contains monounsaturated fats that help reduce bad cholesterol and lower the risk of heart disease. The addition of olive oil further boosts these anti-inflammatory and cardiovascular benefits. Garlic and capers add powerful antioxidants and immune-supporting compounds, helping to fight free radicals and reduce inflammation. Herbs like parsley and basil contribute vitamins A, C, and K, promoting skin, eye, and bone health. Lemon juice enhances vitamin C intake and supports digestion. Tapenade is low in sugar, high in flavor, and fits easily into clean-eating lifestyles.

 

References:
Harvard T.H. Chan School of Public Health. (n.d.). Olive Oil. https://www.hsph.harvard.edu/nutritionsource/food-features/olive-oil/
Cleveland Clinic. (2021). Benefits of a Mediterranean Diet. https://health.clevelandclinic.org/mediterranean-diet-benefits-list
Mayo Clinic. (2023). Antioxidants and Heart Health. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/antioxidants/art-20044679

 

Chef Ed’s Italian Olive Tapenade Recipe

 

Chef Ed’s Italian Olive Tapenade Recipe