Lentil mushroom pâté with walnuts
Lentils and mushrooms are rich in protein and can successfully replace a meat meal. I love them because of their versatility and because they are inexpensive.
Today I would like to introduce you to a delicious lentil mushroom pâté with toasted walnuts.
This lentil pâté is a super nutritious snack that combines toasted walnuts, red lentils, and mushrooms for a luxurious taste. It’s the perfect delicious spread for any occasion, whether it’s a lunchbox or a get-together with friends. To name just a few examples.
It is high in protein and contains plenty of healthy fats to keep you full.
Lentil mushroom pâté with walnuts is delicious, very tasty, gluten-free, and vegan.
It’s a great snack to include in your weight loss diet plan. It will keep you fuller for longer as it contains a hearty combination of protein, fiber, and healthy fats.
I like to serve this lentil and mushroom pâté with toasted wholemeal bread or ‘crudités’.
Lentils and hormone balance
Lentils and estrogen:
Although lentils are a great source of plant-based protein and fiber, you need to be careful and enjoy them in moderation, especially if you have endometriosis.
However, they are a great addition to your diet if you are going through menopause. They are rich in protein, potassium, and fiber.
Lentils are a rich source of phytoestrogens, which can lead to estrogen dominance if eaten regularly. If you have endometriosis or another estrogen-dominance condition, remember that moderation is key to avoiding hormonal imbalance, even when it comes to healthy foods.
Opt for organic lentils, as conventional lentils are heavily sprayed with pesticides that contain xenoestrogens, which can trigger endometriosis flare-ups.
Lentils and menopause:
As estrogen levels drop during menopause, eating foods containing phytoestrogens is thought to balance hormones, combat estrogen deficiency, and support your health during this time.
Eating foods with estrogenic properties (such as lentils, green beans, beans, cashews, almonds, berries, etc.) can be an alternative to hormone replacement therapy.
Why should you include mushrooms in your diet?
Because mushrooms are a rich source of protein, fiber, and antioxidants, they are a healthy, nutritious addition to your plate and can successfully replace meat.
I am not a vegan, but I try to replace meat as much as possible. Years ago, I suffered from endometriosis.
My path to healing was diet and high-quality supplements.
At the time, I found that every time I ate too much meat, it triggered the inflammation in my body and the endometriosis flared up again.
Mushrooms are an excellent source of selenium, B and D vitamins.
They are the only non-animal food that can provide a good amount of vitamin D in one serving.
A very interesting fact about mushrooms is that they have the unique ability to increase vitamin D levels in the human body just as effectively as vitamin D from supplements.
Selenium is a very important mineral for thyroid function and plays an important role in strengthening our body’s immune system.
Mushrooms are a low carbohydrate, fat and cholesterol free food that is excellent for women who are dieting to lose weight.
Choose mushrooms that are labeled as “vitamin D mushrooms”
You can increase the vitamin D content of mushrooms by leaving them in the sun for a few minutes before cooking.
Consume mushrooms soon after purchase, as the vitamin D content decreases with storage.
How do you clean mushrooms?
There are two tips I learned from a chef:
Never wash mushrooms under running water as you do with other vegetables, as they soak up liquid. The correct way to clean mushrooms is to gently wipe them with a cloth to remove the dirt.
Do not remove the skin of the mushrooms as it contains many nutrients.
What are the ingredients for this lentil mushroom pâté?
The toasted walnuts in this recipe add an extra depth of flavor to the pâté. I have used raw red lentils, garlic, and lemon to enhance the flavor and chopped parsley for freshness.
300 g cooked organic red lentils,
200 g chestnut mushrooms,
80 g toasted walnuts,
2 tablespoons extra virgin olive oil,
1 tablespoon lemon juice,
A handful of freshly chopped parsley,
2 medium yellow onions,
2 cloves of garlic, chopped,
Salt and black pepper to taste.
1 teaspoon sweet paprika,
Chopped fresh parsley,
1 tablespoon extra virgin olive oil.
How do you make this delicious lentil mushroom pâté?
Preparation time: 10 minutes
Cooking time: 20 minutes
Makes 10 servings
Preparing a lentil pâté is similar to making hummus or a bean dip. The food processor does the work for you, as it allows you to combine the ingredients without adding a lot of liquid.
If you are using uncooked lentils, cook them first.
Step 1 Prepare the lentils
Rinse the lentils under running water and drain them
Place the lentils in a medium-sized saucepan
Fill the pan with enough water
Bring the water to the boil and reduce to a simmer
Cook the lentils for 15 minutes or until tender.
Drain the lentils, reserving a cup of the lentil cooking water, and set aside.
Step 2 Cook the mushrooms
Slice the fresh mushrooms.
Heat a medium sauté pan over a medium heat.
Add the olive oil, a pinch of salt, and the chopped onions.
Sauté the onions for 2 minutes and then add the garlic.
Add the chopped mushrooms and cook until soft.
Remove the pan from the heat and leave to cool.
Step 3 Toast the walnuts
Heat a medium sauté pan over low heat.
Add the walnuts and toast for about 5 minutes, stirring constantly, until lightly browned.
Remove the walnuts from the heat and set aside.
Step 4 Process the ingredients in a food processor
Place the lentils, 2 tablespoons of extra virgin olive oil, and the mushrooms in the food processor and puree.
If the mixture is a little hard to puree, add some lentil cooking water and process until you get a fine texture.
Add the toasted walnuts and 1 tablespoon of lemon juice and puree.
Add more lentil cooking water if required.
Blend until you get a spreadable and smooth consistency.
Step 5 Taste and add more salt and pepper if needed.
Fold in the chopped parsley and stir until evenly incorporated.
Step 6 Pour the mixture into a bowl or jar.
Leave to set in the fridge.
Ideas for serving the lentil mushroom pâté:
I garnish the lentil pâté with 1 teaspoon of sweet paprika, chopped fresh parsley, and 1 tablespoon of extra virgin olive oil.
Serve the pâté with toast, healthy crackers, or crunchy raw vegetables such as radishes, cherry tomatoes, cucumber, carrots, celery sticks, etc.
This delicious and healthy lentil and mushroom pâté is a gluten-free vegan spread that is rich in protein and healthy fats and will keep you full and satisfied for longer.
If you make this recipe for lentil and mushroom pâté with walnuts, I’d love to hear from you.
Leave a comment below or take a photo and tag me on Instagram @healthywomanstyle.
I wish you a fall full of inspiration and good things,
With love and gratitude,
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