Cooking Oil | Vegan Vegetarian Gluten Free Keto Mediterranean

Olive Oil

Olea europaea Allergen-Free
olive oil

Sourcing & Taxonomy

  • Family Oleaceae
  • Primary Cuisine Mediterranean
  • Seasonality Year-Round
  • Source Olives

The Forktionary Angle

"The liquid gold of the Mediterranean, offering a spectrum of flavors and health benefits, making it a cornerstone of healthy and flavorful cooking."

Definition

A fat obtained from olives, widely used in Mediterranean cuisine for cooking, frying, and salad dressings.

Sensory Profile

TasteFruity, Peppery, Bitter
TextureViscous, Smooth, Oily
AromaGrassy, Earthy, Pungent
AcidityLow

Technical Metrics

Science

Rich in monounsaturated fatty acids (MUFAs), particularly oleic acid, which is linked to cardiovascular health benefits.

Storage

Best consumed within 18-24 months of bottling; store in a cool, dark place away from heat and light.

Usage

Over 90% of global olive oil production comes from Spain, Italy, and Greece.

Nutrition Facts

Per 1 tbsp (14g)
Calories884 kcal
Total Fat100 g
Saturated Fat13.8 g
Trans Fat0 g
Cholesterol0 mg
Protein0 g
Total Carbohydrate0 g
Dietary Fiber0 g
Total Sugars0 g
Calcium1 mg
Iron0.6 mg
Potassium1 mg

Chef’s Secret

For drizzling, always use high-quality extra virgin olive oil; its flavor is best enjoyed raw.

Substitutions

Best Match

Vegetable Oil

1:1

General cooking and baking where flavor is not primary.

Avocado Oil

1:1

Higher smoke point, neutral flavor, good for high-heat cooking.

Melted Butter

1:1

Adds rich flavor for baking, not suitable for vegan diets.

Grapeseed Oil

1:1

Light flavor, good for dressings and light sautéing.

Buying Guide

Choose 'extra virgin' for best flavor and health benefits; store in a cool, dark place.

Flavor Pairings

Balsamic vinegar Garlic Tomatoes Herbs Bread

Recipes Using Olive Oil

Green Yellow Beans Technique Green Yellow Beans North American

3 Bean Salad Like Kfc

This irresistible 3-Bean Salad is a delicious copycat recipe inspired by a famous chicken restaurant! Even bean-haters will be hooked. We've perfected a zesty, flavorful dressing that gets even better overnight. Feel free to customize – green peppers are optional! This recipe is perfect for potlucks, barbecues, or a quick and easy side dish.

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High Calcium Australian South West Pacific High In Something

Australian Cheese Garlic And Chive Damper

Experience the taste of the Australian outback with this cheesy twist on the classic damper! This quick and easy no-yeast bread is traditionally cooked over a campfire, but we've adapted it for your home oven. Made with tasty Australian cheese (think sharp cheddar!), garlic, and chives, this damper is perfectly crispy on the outside and soft on the inside. A delightful recipe inspired by Margaret E. Walker's outback camping adventures – get ready for a delicious and authentic Aussie experience!

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Main Ingredient Main Ingredient Cuisine Pork

Authentic Pork Souvlaki

Unlock the secrets to authentic Greek pork souvlaki! This recipe delivers the closest you'll get to a taste of Greece, using a marinade that will have your family begging for more. Tender, juicy pork skewers grilled to perfection – it's unbelievably delicious. Even better? This recipe also works beautifully with chicken, and you can enjoy it in under 3 hours if you're short on time! Get ready for a flavor explosion.

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Equipment Presentation Vegetables Dinner Party

Authentic Traditional Moussaka

Experience the taste of authentic Greek Moussaka, a national treasure! This recipe, straight from Zakynthos Island, will redefine your expectations. Prepare to be amazed by layers of tender eggplant, rich meat sauce, and creamy bechamel. A family recipe passed down through generations, this Moussaka is guaranteed to impress. Discover the secret to a truly unforgettable Greek culinary experience.

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Dinner Party Bisques Cream Soups Time To Make Carrots

Autumn Carrot Soup

Warm up your autumn evenings with this creamy and comforting carrot soup! Bursting with the flavors of fall – carrots, apples, and warming spices – this recipe is perfect for a cozy night in. Easy to make and utterly delicious, it's the ultimate fall comfort food.

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Preparation Greens Bacon 30 Minutes Or Less

Avocado B L T Salad

This vibrant and surprisingly light Avocado BLT Salad is a crowd-pleaser perfect for brunch, lunch, or a light dinner! Inspired by Martha Stewart, this easy recipe features crispy bacon, creamy avocado dressing, juicy tomatoes, and crisp lettuce. Each serving is packed with flavor and surprisingly low in points (approx. 4 Weight Watchers points per serving, based on 6 servings). Get ready for rave reviews!

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Soups Stews Easy Time To Make Meat

Award Winning White Chicken Chili

Spice up your weeknight with this creamy, dreamy, and slightly spicy Award-Winning White Chicken Chili! This recipe, a crowd-pleaser that took 3rd place in a chili cook-off (beating out all the traditional red chilis!), delivers a thick, satisfying chili with a delightful kick. Perfect for a cozy night in or impressing your friends, this recipe is easy to follow and bursting with flavor. Get ready for a taste sensation!

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High In Something Course Main Ingredient American

Awesome Cheddar Cheese Tea Biscuits

Fluffy, buttery, and bursting with cheddar cheese flavor! These easy-to-make tea biscuits are a guaranteed crowd-pleaser. Perfect for breakfast, brunch, or a delightful afternoon snack. This foolproof recipe yields consistently perfect results, and you can easily customize them with your favorite herbs and spices. Get ready for a taste of heaven!

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Course Side Dishes Time To Make Potatoes

Awesome Roasted Potatoes With Sour Cream Dip

Crispy, golden roasted potatoes that your whole family will crave! This recipe, perfected after many happy (and a few less happy!) experiments, delivers unbelievably flavorful potatoes with a tangy sour cream dip. Marinate the potatoes for 30 minutes for extra flavor, then roast to crispy perfection. Customize the seasoning to your liking – the possibilities are endless!

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Main Dish 60 Minutes Or Less Preparation Main Ingredient

Awesome Sambhar

Craving comforting, flavorful Indian food? This Awesome Sambhar recipe delivers a delicious lentil curry with irresistible spices and just the right touch of heat – perfect for a weeknight meal! Ready in under an hour, it's surprisingly simple to make and pairs beautifully with rice and a fresh salad. Get ready for a taste of authentic Indian comfort food!

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Occasion Dietary Beans Easy

Azore Style Feijos Beans

Transport your taste buds to the Portuguese Azores with this authentic Feijoada recipe, passed down through generations! This hearty bean soup, brimming with savory spices, evokes the romance of the spice trade. While traditionally made with pink beans (which we highly recommend!), you can easily adapt this recipe to your preferred bean variety. Prepare to be enchanted by the irresistible aroma that fills your kitchen as this flavorful vegetarian masterpiece simmers to perfection.

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Middle Eastern Low Calorie Low Carb Condiments Etc

Baba Ghanouj Roast Eggplant Puree

Experience the smoky, creamy delight of homemade Baba Ghanoush! This irresistible recipe, inspired by SallyBernstein.com, elevates the classic eggplant dip to new heights. Perfectly roasted eggplant, vibrant lemon, and nutty tahini combine for a flavor explosion that will leave you craving more. Easy to follow instructions guide you to a restaurant-quality dip in under 2 hours. Perfect as a healthy appetizer or a flavorful side dish!

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Time To Make Easy 15 Minutes Or Less Main Ingredient

Baby Bok Choy Saut With Mushrooms

Ready in 10 minutes, this vibrant and healthy Baby Bok Choy & Mushroom Saute is a delicious weeknight meal the whole family will love! Tender-crisp bok choy and savory mushrooms come together in a flavorful sauce, perfect for a quick and healthy dinner. Easily adaptable for vegan diets by substituting vegetable broth for chicken broth.

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Eggs Dairy Vegetables Eggs Dairy Dietary

Baby Greens With Mustard Vinaigrette

Light, bright, and bursting with flavor! This easy Baby Greens salad with a tangy mustard vinaigrette is the perfect starter or side dish. Ready in just 35 minutes, it's a delightful combination of fresh greens and a zesty homemade dressing. Optional bacon bits add a smoky, savory touch for an extra delicious upgrade.

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Greens Cheese Beginner Cook Spanish

Baby Greens With Pears Gorgonzola And Pecans

A delightful salad featuring tender baby greens, sweet ripe pears, creamy Gorgonzola cheese, and crunchy toasted pecans. The honey mustard dressing perfectly complements the mix of textures and flavors. This elegant yet easy-to-make salad is the perfect side dish for pork or chicken, or a light and satisfying lunch on its own! #saladrecipe #pearsalad #gorgonzola #pecans #honeymustard #easyrecipe #dinnerside #lunchrecipe

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Easy Easy Time To Make Low In Something

Baby Red Potatoes With Garlic And Parsley

These unbelievably easy oven-roasted baby red potatoes are the perfect side dish for any meal! Garlic and fresh parsley add incredible flavor, creating a simple yet elegant accompaniment to your favorite protein or main course. Ready in under 80 minutes, this recipe is perfect for weeknight dinners or special occasions.

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Occasion No Cook Broccoli 4 Hours Or Less

Baby That's Good Broccoli Bok Choy Salad

This refreshing summer salad is bursting with flavor! A tangy, sweet dressing perfectly complements crisp broccoli and bok choy. This family-favorite recipe, passed down from my sister-in-law, is easy to make and perfect for potlucks, barbecues, or a light weeknight meal. The included chilling time allows the flavors to meld beautifully, creating a truly unforgettable salad experience.

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Main Ingredient Chick Peas Garbanzos Preparation European

Insalata Di Ceci Corsican Chickpea Salad

Experience the vibrant flavors of Corsica with this incredibly delicious chickpea salad! Inspired by Clifford A. Wright's "Little Foods of the Mediterranean," this recipe is bursting with fresh herbs and a zesty vinaigrette. Letting it sit for 30 minutes allows the garlic to mellow, creating a truly unforgettable taste. Perfect as a light lunch, side dish, or appetizer.

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