Aceitunas
Bocadillos • España
Acerca de Spanish Olives
Marinated green or black Spanish olives
How to Make Spanish Olives (Traditional & Healthy Version)
Spanish Olives are an iconic snack deeply rooted in Spain’s culinary heritage, cherished for their balanced flavors and nutritional value. Dating back centuries, olives have been cultivated across Spain, especially in Andalusia, where olive groves blanket the landscape. These marinated olives are enjoyed in tapas bars, at family gatherings, and during festive occasions, serving as both an appetizer and a staple in Spanish diets. Their taste, combining briny, herbal, and citrusy notes, makes them irresistible for locals and visitors alike. The dish is prepared by marinating firm, green or black Spanish olives in a blend of aromatic herbs, garlic, and citrus zest. This simple yet flavorful preparation highlights the natural quality of high-grade Spanish olives and reflects the country’s emphasis on fresh, wholesome ingredients. Spanish Olives are a perfect snack for health-conscious individuals, offering a vegan and vegetarian option that’s low in carbs and rich in heart-healthy fats. Enjoying Spanish Olives brings a taste of Spain’s vibrant culture to your table, making it a delightful and authentic addition to any meal.
Ingredients(for 1 small tapas bowl (approx. 80g per serving))
- 1 cup Spanish olives (manzanilla or gordal) (Aceitunas españolas)
- 2 tablespoons Extra virgin olive oil (Aceite de oliva virgen extra)
- 2 cloves Fresh garlic (Ajo)
- 1 teaspoon Fresh lemon zest (Ralladura de limón)
- 1 tablespoon, chopped Fresh parsley (Perejil)
- 1 teaspoon, chopped Fresh thyme (Tomillo) - optional
- 1/2 teaspoon Smoked paprika (Pimentón) - optional
- 1/4 teaspoon Red chili flakes (Guindilla) - optional
- 1/4 teaspoon Sea salt (Sal marina)
- 1/8 teaspoon Black pepper (Pimienta negra)
Instructions
- 1
Rinse the Spanish olives under cold water to remove excess brine and drain well.
5 minutes
Use high-quality olives for authentic flavor.
- 2
Slice the garlic cloves thinly and zest the lemon.
3 minutes
Avoid zesting the bitter white pith.
- 3
In a mixing bowl, combine the drained olives, olive oil, sliced garlic, lemon zest, parsley, thyme, paprika, chili flakes, sea salt, and black pepper.
5 minutes
Mix gently to avoid bruising the olives.
- 4
Cover the bowl and let the olives marinate at room temperature for at least 20 minutes.
20 minutes
Marinate longer for deeper flavor; overnight in the fridge is ideal.
Why This Dish is Healthy
This dish is a healthy choice because it is plant-based, low in calories, and contains no added sugars or processed ingredients. The use of extra virgin olive oil adds beneficial fats without excess calories, while herbs and garlic provide anti-inflammatory properties. Spanish Olives fit perfectly into vegan and vegetarian diets, offering a satisfying snack that supports cardiovascular wellness.
Spanish Olives are nutrient-rich, providing healthy monounsaturated fats that support heart health and help lower cholesterol. They are naturally low in carbohydrates, making them ideal for low-carb diets. Olives are a good source of vitamin E, iron, and antioxidants, which contribute to cellular protection and immune support. The addition of fresh herbs and citrus boosts vitamin C and phytonutrients, enhancing the overall nutritional profile.
Pro Tips
- 💡Tip 1: Marinate overnight for maximum flavor infusion.
- 💡Tip 2: Use a variety of Spanish olives (green and black) for color and texture contrast.
- 💡Tip 3: Avoid using bottled lemon juice; fresh zest adds authentic aroma.
Storage & Serving
Store marinated olives in an airtight container in the refrigerator for up to 7 days. Allow them to come to room temperature before serving for best flavor.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 145.0 kcal |
| Protein | 1.0 g |
| Carbohydrates | 4.0 g |
| Total Fat | 15.0 g |
| Fiber | 3.0 g |
