QUICK AND EASY VEGAN PATE RECIPE
Oil-free roasted almond lentil pate is a whole-food plant-based recipe, quick and easy to make, high in fiber and protein, and has no added oil.
You can enjoy it with Buckwheat Seed Bread, roasted vegetables, homemade crackers, or you can simply eat it with a spoon.
MEET THE INGREDIENTS
- Cooked brown lentils (check How to cook brown lentils)
- Roasted almonds (check How to roast almonds)
- Lemon juice
LENTILS – A NUTRITIONAL POWERHOUSE
Lentils are one of the most nutritious plant-based foods available. They are quick and easy to prepare, extremely versatile, and affordable pantry ingredient.
There are many different varieties, but brown, green, yellow, and red, as well as Puy and Beluga lentils, are the most widely consumed.
Here are some of their health benefits:
A nutritional powerhouse
Lentils are a highly nutritious food. They are an excellent source of B vitamins, iron, magnesium, potassium, and zinc.
High in protein
Lentils are a great source of plant-based protein and an excellent replacement for meat in meals. A 100 g of cooked lentils provides about 9 grams of protein.
Rich in fiber
Lentils are rich in dietary fiber, both the soluble and the insoluble type. Soluble fiber slows digestion, which keeps you full for longer while insoluble fiber is important for digestive health.
Lentils are naturally gluten-free which makes them an excellent addition to a gluten-free diet. However, they might be processed in facilities in which wheat and other gluten-containing grains are also processed, which means there’s a risk of cross-contamination.
So, if you need to be certain that lentils are not at risk for gluten contamination, seek out packaged brands that are certified gluten-free.
The low GI values (GI: 32) of lentils make them an ideal staple in a diabetic kitchen. A 1/2 cup of cooked lentils provides about 24 grams of carbohydrate and has a glycemic load of about 7.
Several studies have shown that eating high fiber foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, which are big contributors to heart health.
100 g of cooked lentils provides approximately:
- 116 calories
- 20 grams carbohydrates
- 9 grams protein
- 0.38 grams fat
- 7.9 grams fiber
HOW TO MAKE IT
Place all ingredients into a high-speed blender and process until the mixture is relatively smooth.
Serve in a bowl and garnish with chopped roasted almonds and parsley.
TIPS AND HOW-TOS
Brown lentils are the most common and easy to find and hold their shape well, making them versatile for many recipes.
If you don’t have time to cook them yourself, canned lentils are also another great time-saving option. Just make sure to rinse them under fresh water in order to reduce the sodium content.
DO YOU NEED TO SOAK BROWN LENTILS?
Lentils do not require soaking because they are small and cook pretty quickly. You can however soak them for 2 to 4 hours to aid digestion and to reduce the cooking time.
HOW TO COOK BROWN LENTILS
- Thoroughly rinse brown lentils under running water before boiling to remove any dust or debris. Make sure to pick out any bad lentils or small stones which can sometimes sneak in.
- Place the rinsed lentils in a large pot and cover with water (use 3 cups of water to 1 cup of dry lentils). Be sure to use a large enough pot as the lentils will double or triple in size.
- Bring them to a rapid simmer over medium-high heat, then reduce the heat to low and simmer until the lentils are tender, approx. 30 minutes. Note: The cook time will vary slightly based on their variety and age, so always check the packaging instructions.
- Strain the lentils before using them in your recipes.
HOW TO ROAST ALMONDS
Roasting almonds deepens their flavor and gives them a crisper texture. Here is how to do it:
- Preheat oven to 180 °C.
- Spread the almonds in an even layer on the baking sheet.
- Place in oven and roast for 10-15 minutes.
- Stir or shake the tray every 5 minutes to help the almonds to cook evenly.
- When the almonds are browned and smell nutty, remove from the oven and immediately transfer onto a plate or another baking sheet.
OIL-FREE ROASTED ALMOND LENTIL PATE IS
- Has no added oil
- Whole-food plant-based
- Quick and easy to make
Thank you for stopping by! If you try this recipe, please let us know what you think in the comments section below. Your feedback means a lot to us! Also, if you post it on Instagram, please tag us with @alltheworldisgreen because we love to see your remakes.
Oil-Free Roasted Almond Lentil Pate
- 300 g cooked brown lentils
- 50 g ground roasted almonds
- 2 cloves garlic
- 40 ml lemon juice
- 30-40 ml water
- Place all ingredients into a high-speed blender and process until the mixture is relatively smooth.
- Serve in a bowl and garnish with chopped roasted almonds and parsley.
* The nutritional information provided is calculated automatically and should be used as an estimate.