Walnut, Olive, and Sun-Dried Tomato Tapenade
Makes 1 1/4 cups (310 mL)
Tapenade is a spread that originates in the French region of Provence and is traditionally made with olives and capers. In this recipe, the substitution of walnuts for most of the olives reduces the sodium and provides a significant amount of omega-3 fatty acids. This recipe tastes best with fresh basil but can also work with the dried herb.
1 cup (250 mL) walnuts
1/2 cup (125 mL) pitted black kalamata olives
1/2 cup (125 mL) sun-dried tomatoes, soaked in water for 4 hours, then drained
2 tablespoons (30 mL) capers
2 tablespoons (30 mL) lemon juice
1 small clove garlic, chopped
1 tablespoon (15 mL) chopped fresh parsley
1 1/2 teaspoons (7 mL) chopped fresh basil or 1/2 teaspoon (2 mL) dried
Place the walnuts in the bowl of a food processor and process for 15 seconds or until the walnuts are a mealy crumb texture. Add the olives, sun-dried tomatoes, capers, lemon juice, and garlic and process until the mixture turns into a paste, stopping two or three times to scrape down the sides of the bowl. Add the parsley and process for 10 seconds. Transfer to a serving bowl.
Per 1/4 cup (60 mL): calories: 74, protein: 2 g, fat: 6 g, carbohydrate: 6 g (2 g from sugar), dietary fibre: 2 g, calcium: 31 mg, iron: 1 mg, magnesium: 24 mg, phosphorus: 44 mg, potassium: 242 mg, sodium: 348 mg, zinc: 0.4 mg, thiamin: 0.1 mg, riboflavin: 0 mg, niacin: 1 mg, vitamin B 6: 0.1 mg, folate: 13 mcg, pantothenic acid: 0.2 mg, vitamin B 12: 0 mcg, vitamin A: 19 mcg, vitamin C: 7 mg, vitamin E: 0.3 mg, omega-6 fatty acids: 2.4 g, omega-3 fatty acids: 0.6 g
Percentage of calories from protein 10%, fat 61%, carbohydrate 29%