With few ingredients, you can make a wide variety of pâtés at home that are both delicious and nutritious. These are rich in protein and very easy to prepare.
Nuts and legumes are more digestive when consumed in the form of cream or pâté. In addition, these presentations, once prepared, allow them to be taken at any of the daily meals. They always mean an extraordinary contribution of proteins, vitamins, minerals and antioxidants.
13 VEGETABLE PÂTÉ RECIPES TO MAKE AT HOME
With a vegetable as a base, a fatty ingredient and some condiments you can make tasty and healthy pâtés to spread on bread or serve as hors d’oeuvres.
With vegetables and nuts, vegetables and seeds, fruits and tofu, nuts and vegetable cream… There are many possible combinations and the results are delicious.
RED PEPPER PATE
This gardener pâté is lighter than most vegetable pâtés, but not tasty.
Ingredients:
- A red pepper
- A dozen wild or wild asparagus
- 2 slices wholemeal bread
- 75 g cashew cheese
- 50 g walnuts
- 1 tablespoon olive oil
- A pinch of salt
Preparation:
- Dice the pepper.
- Separate the yolks from the wild asparagus and cook for five minutes. Drain them.
- Sauté the pepper along with the yolks. Add the bread, nuts, salt and cashew cheese, and pass everything through a blender until you get a fine paste.
DRIED TOMATO PATE
The tomato is one of the Mediterranean delicacies that can be taken out of season, because it is well preserved dry. Thanks to the combined effect of its ingredients, this pâté is as full of antioxidants as it is of flavor.
Ingredients:
- 5 sun-dried tomatoes
- 3 tablespoons olive oil
- 1 garlic clove
- 50 g ground almonds
- Juice of half a lemon
- 125 ml warm water
Preparation:
- Let the tomatoes macerate overnight in the olive oil.
- Crush them along with garlic, almond, lemon and water.
- To give a touch “to pesto”, you can add a few basil leaves and a couple of tablespoons of grated Parmesan cheese.
CARROT PATE
With a surprising spicy taste, this pate is rich in beta-carotene and essential fatty acids.
Ingredients:
- 200 g carrots
- 30 g pitted black olives
- 1 spring onion
- 2 tablespoons sesame
- A pinch of harissa or black pepper
- A splash of lemon juice
- Fat salt
Preparation:
- Cook the carrots for about 20 minutes.
- Trench the spring onion along with the olives and drained carrots. Add harissa or pepper and lemon juice.
- Toast the sesame with a pinch of fat, crush the mixture and sprinkle it on top.
RED LENTIL PATE
Red lentils or coral are sold peeled and are ideal for making creams and purees. They have nutritional properties similar to the common ones, but are more digestive.
Ingredients:
- 100 g coral lentil
- An eggplant
- 100 g shiitakes
- 2 garlic cloves
- Mint leaves
- A splash of lemon juice
- Olive oil
- Salt
- Pepper
Preparation:
- To prepare this pâté, boil the coral lentils and put the eggplant to roast in the oven.
- Meanwhile, the shiitake is sautéed along with the garlic.
- Once everything is ready, mix the lentils, already drained, with the pulp of the eggplant and mushrooms. Crush everything to form a homogeneous paste and season with mint, lemon juice, oil, salt and pepper.
BANANA PATE
This pate contains the sweetness and tropical softness of ingredients like banana and coconut. It is appetizing without being cloying or excessively caloric. It is also easy to do, recommended at any age and perfect for children’s snacks.
Ingredients:
- 2 bananas
- 100 g shredded coconut
- 200 g tofu
- 2 tablespoons agave syrup
- 100 ml coconut milk
Preparation:
- Run the bananas through the blender along with the grated coconut and tofu.
- To make it creamy and give it a sweeter touch, add the agave syrup and coconut milk.
- You can take it spread on crepes or cookies.
CHESTNUT PATE
This is a really sweet pâté with a sweet tooth and energy. Its elaboration can be done in the traditional way, boiling and peeling half a kilo of chestnuts, or with 250 grams of canned chestnuts or pureed.
Ingredients:
- 500 g chestnuts or 250 g canned chestnuts or pureed chestnuts
- 100 g chocolate with 80% cocoa
- 100 ml soy milk
- 100 ml soy cream
- Whole sugar
Preparation:
- Cut the chocolate bar into pieces and melt them in a water bath along with the milk and soy cream.
- Combine the chocolate cream with the chestnuts and sugar (to taste) and pass it all through the blender.
GREEN CREAM
The antioxidants, folic acid and iron in spinach make this pâté very healthy.
The peanut or hazelnut cream, together with the Parmesan cheese, gives it a fatty consistency and richness in minerals such as calcium and manganese.
It combines very well with fresh cheese and bread.
GREEN CREAM SPREADS RECIPE:
INGREDIENTS:
- 250 g spinach
- 2 tablespoons peanut or hazelnut butter
- 30 g Parmesan vegetable cheese powder
- lemon juice
- thyme
- sea salt
PREPARATION:
Steam the spinach and drain it very well. Blend until you get a paste and add the peanut or hazelnut cream and cheese, lemon juice, thyme and a little sea salt, to taste.
HUMMUS
Very popular in the Middle East, it is one of the most nutritious pâtés, due to the combination of the proteins of its chickpea base with those of sesame, which provides essential fatty acids and calcium.
Garlic, cumin and parsley spice up and give it personality, while lemon lightens your carbohydrates.
EASY HUMMUS RECIPE:
INGREDIENTS:
- 250 g cooked chickpeas
- 2 garlic cloves
- the juice of 1 lemon
- Half a cup of tahini (sesame butter)
- 1 cup broth (or water)
- 1 level teaspoon sea salt
PREPARATION:
Crush the chickpeas and add the rest of the ingredients before finishing crushing. Garnish with sesame, fresh parsley, cumin powder…
MUHAMARA, OR PEPPER AND WALNUT PATE
Originally from the Middle East, muhamara is the pate of passion, for its vivid color and its components.
If the peppers give it flavor and sweetness, the onion brings the vibrant touch and nuts, energy and essential fatty acids.
Paprika and pomegranate juice act as stimulants.
MUHAMARA (PEPPER PATE WITH WALNUTS) RECIPE:
INGREDIENTS:
- 4 red peppers
- 125 g ground walnuts
- 50 g breadcrumbs
- 1 onion
- Half pomegranate juice
- 50 ml olive oil
- 1 teaspoon cumin
- 1 teaspoon red paprika
- salt
PREPARATION:
Roast the peppers. Remove the skin and seeds. Toast the nuts and breadcrumbs with cumin and paprika. Crush everything with onion, oil and pomegranate juice and add salt to taste.
EGGPLANT PATE (BABA GHANOUSH OR MUTABAL)
This pâté, called mutabal or baba ghanoush, uses as a base the queen of vegetables of Arab cuisine: eggplant. Combined with cumin, garlic and lemon results in a very original taste.
Sesame contributes to the whole its richness in minerals and essential fats.
RECIPE FOR BABA GHANOUSH, MUTABAL OR EGGPLANT PÂTÉ:
INGREDIENTS:
- 2 eggplants
- 1 garlic clove
- 2 tablespoons tahini (sesame butter))
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- half a teaspoon ground cumin
- salt
- black pepper
PREPARATION:
Roast the eggplants in the oven and remove the skin. Crush them with the rest of the ingredients.
You can add yogurt.
TAPENADE
It tastes exquisite with grilled whole wheat toast. It has the essence of the best Mediterranean flavor.
Black, ripe olives are at the same time the basis of this pâté and its fatty component, which is accentuated by good oil, beneficial for cholesterol.
The dressing of capers, garlic and lemon contains the wisdom of simple delicacies.
TAPENADE RECIPE:
INGREDIENTS:
- 125 g pitted black olives
- 1 garlic clove
- 1 teaspoon capers
- the juice of half a lemon
- 2 tablespoons virgin olive oil
PREPARATION:
Crush the garlic with the capers. Then add the olives, oil and lemon juice. Cut everything until you get a consistent paste.
MUSHROOM PÂTÉ
An example of how dried beans provide an ideal energy base to support a little fatty and, on the other hand, very tasty pâté.
To the quality of its nutrients is added that of mushrooms sautéed with onion and savory, which provide protein and forest aroma.
MUSHROOM PATE RECIPE:
INGREDIENTS:
- 1 small onion
- 125 g mushrooms
- 125 g cooked white beans
- sea salt
- savory
PREPARATION:
Chop the onion and brown it. Add the mushrooms and sauté with sea salt and savory. Grind everything with the white beans until you get a fine and uniform paste. You can garnish with tender peas.
TOFU AND ARTICHOKE PATE
Tofu is a good component to make pâtés because of its lightness, high protein value and flavor adaptable to other foods.
The artichokes, grilled, provide a discreet smoky touch and fiber.
Olives and oil provide the fat, and the seasoning has the characteristic leave of wild plants.
TOFU PATE RECIPE:
INGREDIENTS:
- 2 artichokes
- 50 g pitted black olives
- 125 g creamy tofu
- 1 tablespoon olive oil
- Chopped fresh fennel
PREPARATION:
Roast or cook the artichokes. Crush them with black olives, tofu, oil and fennel.
