Pates solve snack time, they work great as salad dressings or as part of an appetizer. They have few ingredients and can be a good nutritional contribution in the daily diet.
One thing to keep in mind is that if we prepare pâtés with nuts or legumes, they are more digestible when we process them. They also mean an extraordinary supply of proteins, vitamins, minerals and antioxidants.
The basis of a successful preparation of any pâté is to choose a vegetable, a fatty ingredient and the right seasonings.
For example, it is possible to use vegetables and nuts, vegetables and seeds, fruits and tofu, nuts and vegetable cream… the possible combinations are numerous and the results are delicious.
Here are 3 recipes that you will surely love:
Contents
coral lentil pâté
Coral lentils, also called coral or Turkish, are sold already peeled and are ideal for making creams and purees because they do not require soaking and they cook faster than traditional ones. They have nutritional properties similar to the common ones, but they are more digestive.
Ingredients:
- 100g red lentils
- an eggplant
- 100g shiitake mushrooms
- 2 cloves garlic
- a few mint leaves
- A dash of lemon juice
- Olive oil
- Salt
- Pepper
Preperation:
- Boil the red lentils.
- Roast the eggplant in the oven. If you want a smokier flavor, you can cook it right on the stovetop.
- Meanwhile, brown the shiitake with the garlic.
- When everything is ready, mix the lentils, already drained, with the eggplant pulp and the mushrooms. Everything is ground to form a homogeneous paste and seasoned with mint, lemon juice, oil, salt and pepper.
Tapenade
Ripe black olives are both the base of this pâté and its fatty component, which is accentuated by a good oil, beneficial for cholesterol. It goes very well with grilled toasted wholemeal bread.
Ingredients:
- 125g pitted black olives
- 1 clove of garlic
- 1 teaspoon of capers
- The juice of half a lemon
- 2 tablespoons of virgin olive oil
Preperation:
Mix the garlic with the capers. Then add the olives, oil and lemon juice. Process everything until you get a smooth paste.
Mushroom pâté
Dried beans provide an ideal energy base to support a low fat and very tasty pâté. Added to the quality of its nutrients are sautéed mushrooms with onion and savory, which provide protein and a forest aroma.
Ingredients:
- 1 small onion
- 125g of mushrooms
- 125 g white beans, cooked
- sea salt
- savory
Preperation:
Chop and sauté the onion in a pan. Add the mushrooms and brown them with sea salt and savory. Mix everything with the white beans until you obtain a fine and homogeneous paste.
These three recipes are not complicated at all and you can store them for a week or more in the refrigerator. They will surely be the touch of flavor of the day, all you have to do is find something to spread them on.
ecoportail.net
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