Vegan Mushroom Pâté Recipe

Introduction

Vegan Mushroom Pâté is a rich, savory spread that is perfect for entertaining or as a luxurious addition to your meals. This delectable pâté features mushrooms as its primary ingredient, enhanced with aromatic herbs and spices to create a depth of flavor that rivals any traditional pâté. Not only is it vegan, but it’s also low in calories and SmartPoints, making it a health-conscious choice for those following Weight Watchers or a similar program.

Ingredients

  • 500 grams (17.6 ounces) of cremini or button mushrooms, finely chopped
  • 1 medium yellow onion, finely chopped
  • 3 cloves of garlic, minced
  • 2 tablespoons of olive oil
  • 1 tablespoon of soy sauce (or tamari for gluten-free option)
  • 1 teaspoon of fresh thyme leaves, chopped (or 1/2 teaspoon dried thyme)
  • 1 teaspoon of fresh rosemary leaves, chopped (or 1/2 teaspoon dried rosemary)
  • 1/4 teaspoon of smoked paprika
  • 1/4 teaspoon of ground black pepper
  • 1/4 teaspoon of sea salt, or to taste
  • 1 tablespoon of nutritional yeast (optional, for a cheesy flavor)
  • 2 tablespoons of balsamic vinegar
  • 1 tablespoon of lemon juice
  • 1/4 cup of vegetable broth
  • 2 tablespoons of raw cashews, soaked in water for at least 2 hours and drained
  • 1 tablespoon of flax seeds, ground (optional, for added texture)

Instructions

  1. Preparation of Ingredients: Begin by preparing all the ingredients. Finely chop the mushrooms, onion, and garlic. This ensures even cooking and a smooth texture in your pâté.
  2. Sautéing the Vegetables: Heat the olive oil in a large skillet over medium heat. Once the oil is hot, add the chopped onions and garlic. Sauté for about 5 minutes, or until the onions become translucent and the garlic is fragrant.
  3. Cooking the Mushrooms: Add the finely chopped mushrooms to the skillet. Cook, stirring occasionally, for about 10-15 minutes. The mushrooms should release their moisture and reduce in size. Continue cooking until most of the liquid has evaporated and the mushrooms are tender.
  4. Adding Flavors: Stir in the soy sauce, thyme, rosemary, smoked paprika, black pepper, and sea salt. Mix well to ensure the mushrooms are evenly coated with the herbs and spices.
  5. Deglazing the Pan: Pour in the balsamic vinegar and cook for another 2 minutes, allowing the vinegar to reduce slightly and deglaze the pan.
  6. Incorporating Nutritional Yeast: If using nutritional yeast, add it to the skillet and stir well. This ingredient adds a cheesy flavor and enhances the umami profile of the pâté.
  7. Blending: Transfer the cooked mushroom mixture to a food processor. Add the soaked and drained cashews, lemon juice, and vegetable broth. Process the mixture until smooth and creamy. You may need to stop occasionally to scrape down the sides of the bowl.
  8. Adjusting Consistency: If the pâté is too thick, add a little more vegetable broth until you reach the desired consistency. For a smoother texture, you can blend longer.
  9. Chilling: Transfer the blended pâté to a container and refrigerate for at least 2 hours before serving. Chilling allows the flavors to meld and the pâté to firm up.
  10. Serving Suggestions: Serve your Vegan Mushroom Pâté with crusty bread, crackers, or fresh vegetable sticks. It also makes a great addition to sandwiches or as a savory topping for salads.

Nutritional Information

Per Serving (1 tablespoon):

  • Calories: 50
  • Total Fat: 3 grams
  • Saturated Fat: 0.4 grams
  • Cholesterol: 0 mg
  • Sodium: 180 mg
  • Total Carbohydrates: 4 grams
  • Dietary Fiber: 1 gram
  • Sugars: 2 grams
  • Protein: 2 grams

SmartPoints Value

For those following Weight Watchers, this Vegan Mushroom Pâté is relatively low in SmartPoints. The estimated SmartPoints value is 2 SmartPoints per tablespoon, making it a diet-friendly choice for those looking to maintain or lose weight while enjoying a flavorful spread.

Additional Tips

  1. Texture Adjustments: For a chunkier texture, pulse the pâté a few times in the food processor rather than blending it completely smooth. This adds an extra dimension to the spread.
  2. Flavor Variations: Experiment with different herbs and spices to customize the flavor profile. For example, adding a pinch of nutmeg or a splash of white wine can offer unique twists.
  3. Storage: Store the pâté in an airtight container in the refrigerator for up to one week. It can also be frozen for up to 3 months. Thaw in the refrigerator before serving.
  4. Pairing Suggestions: This pâté pairs wonderfully with a variety of accompaniments such as pickles, olives, or a selection of cheeses. It can also be used as a filling for stuffed mushrooms or as a topping for baked potatoes.
  5. Health Benefits: Mushrooms are a great source of vitamins and minerals, including Vitamin D, potassium, and antioxidants. This pâté is not only delicious but also offers nutritional benefits that support overall health.

Conclusion

This Vegan Mushroom Pâté offers a sophisticated and healthful alternative to traditional spreads. With its rich, savory flavor and low SmartPoints value, it’s an excellent choice for a variety of dietary needs and preferences. Whether you’re hosting a dinner party or simply looking for a nutritious snack, this recipe is sure to impress.