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Vegan Bean and Walnut Pâté
If you're looking for a flavourful and satisfying starter, lunch, or snack spread that is both vegan and packed with nutrients, this vegan bean and walnut pâté is the perfect choice!
Making your own!
This pâté is so delicious, and you can make it at home easily with this recipe; I can guarantee you that vegans and non-vegans alike will love it!
Serve this vegan homemade pâté as part of a formal meal, as a starter, or breakfast or lunch. It can be spread on crackers as part of a yummy platter, or it can be on a dish for people to help themselves with a spoon.
Serve with hot thin toast or crusty French bread with some dairy-free butter, sliced tomatoes, and black pepper, too, if you like.
Vegan Pate Ingredients and Nutritional Benefits
The main ingredients in this recipe are rich in a variety of vital nutrients.
- Walnuts - contain good unsaturated fats (MUFA's & PUFA's). Loaded with essential fatty acid Omega-3, whilst also being a source of Protein, Calcium, Iron, Selenium, and Zinc.
- Cannellini beans - Great source of Calcium, Protein, and Copper. Shown to help reduce blood pressure, lower blood sugar naturally, and help support healthy cholesterol levels.
- Fresh herbs - A good source of Iron, Calcium, Vitamin B-6. Herbs are also rich in antioxidants that help the body eliminate free radicals.
- Mushrooms - A great meat substitute with Vitamin D, Selenium, Vitamin C, and Choline.
Bean & Walnut Pâté Recipe
Serves 6
Ingredients
- 230g can of cannellini beans, rinsed and drained
- 1 cup walnuts
- 1 medium onion, chopped
- 250g packet of mushrooms, finely chopped
- 3 cloves garlic, chopped
- 1 tbsp balsamic vinegar
- 3-4 tbsps of vegetable broth
- 2 sprigs of sage, rosemary and thyme or 2 tsp dried mixed herbs
- Salt and pepper
- 3-4 tbsp water for frying
Method
- Chop and fry onion for 5 mins in a little water, add the finely chopped mushrooms, garlic, herbs plus seasoning with a few turns of ground salt and pepper.
- Cook this until the onions are soft on low heat, around 5 mins.
- Pulse the walnuts in the food processor until very fine.
- Add the onion mixture and the drained beans to the walnuts with the balsamic vinegar process until smooth, adding a few tbsp of the vegetable broth as needed until smooth, or you can pulse for a more textured consistency.
Store in an airtight container in the fridge for up to 1 week or freeze for longer.
Chill for at least an hour or more before using.
Your pâté will keep for at least a week in the refrigerator. It is always better to chill it overnight before using for it to 'mature'.
Enjoy!
Recipe by Rose Wyles - The Vegan Nutritionist
For professional assistance in adopting a healthy and nutritious plant-based diet, kindly reach out to me using the form provided below. I can help you address any possible nutrient deficiencies or health concerns and ensure that your nutritional needs are met through the consumption of plant-based foods.
Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.
Start your journey to better health and wellness today!
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