Recipes · French · Dips and Spreads
Tapenade
One serving has 243 kcal and 1 g protein, and at least a fifth of a woman's daily need of vitamin E (25%). Ready in 10 minutes.
- Preparation: 10 min
- Makes: 1 serving (86.2 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 50 g Olives, black
- 8 g Capers
- 3 g Garlic, raw
- 20 g Olive oil
- 5 g Lemon juice
- 0.2 g Black pepper
Method
- Rinse the olives and capers briefly under cold water to wash off some of the surface brine, then drain well and pat dry.
- Put the olives, capers and garlic in a food processor and pulse to a coarse paste.
- With the machine running, drizzle in the olive oil and lemon juice until the tapenade is spreadable but still has some texture.
- Taste before adding any salt, as the olives and capers are already salty; season with the pepper and spoon into a small dish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 243 kcal | 11% |
| Carbohydrates | 4.9 g | |
| Water | 53.1 mL | |
| Fiber | 1.2 g | 4% |
| Protein | 0.84 g | 2% |
| Tryptophan | 0 g | |
| Threonine | 0.02 g | |
| Isoleucine | 0.02 g | |
| Leucine | 0.04 g | |
| Lysine | 0.02 g | |
| Methionine | 0.01 g | |
| Cystine | 0 g | |
| Phenylalanine | 0.02 g | |
| Tyrosine | 0.01 g | |
| Valine | 0.03 g | |
| Histidine | 0.02 g | |
| Fat | 25.6 g | |
| Monounsaturated | 18.4 g | |
| Polyunsaturated | 2.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.3 g | |
| Saturated | 3.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 54 mg | 5% |
| Copper | 0.17 mg | 19% |
| Iron | 3.5 mg | 19% |
| Magnesium | 6 mg | 2% |
| Manganese | 0.09 mg | 5% |
| Phosphorus | 7.6 mg | 1% |
| Potassium | 27.2 mg | 1% |
| Selenium | 0.99 µg | 2% |
| Sodium | 556 mg | |
| Zinc | 0.18 mg | 2% |
| Thiamin (vitamin B1) | 0.01 mg | 1% |
| Riboflavin (vitamin B2) | 0.02 mg | 2% |
| Niacin (vitamin B3) | 0.1 mg | 1% |
| Pantothenic acid (vitamin B5) | 0.04 mg | 1% |
| Pyridoxine (vitamin B6) | 0.05 mg | 4% |
| Folate (vitamin B9) | 3 µg | 1% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 6.7 mg | 2% |
| Vitamin A | 9.1 µg | 1% |
| Vitamin C | 3.7 mg | 5% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.8 mg | 25% |
| Vitamin K | 15.1 µg | 17% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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