🌱 High Protein and Omega-3 Pate with Lentils, Mushrooms and Walnuts | Oil-Free & Plant Based Recipe

Looking for a rich, savory, and wholesome spread? This easy plant based pate is made with lentils, mushrooms, and walnuts for a deeply satisfying flavor and smooth texture — without any oil! Perfect as a dip, sandwich spread, or snack with fresh veggies. Naturally vegan, gluten-free, and made entirely from whole food ingredients.

Whether you're prepping for a cozy brunch, an elegant appetizer board, or a weekday lunch, this pâté is a simple yet impressive option.

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Nutritional value per serving (4 tbsp each):
Protein - 5 g (RDI 10%)
Fat - 6 g (RDI 9%)
Omega-3 - 0,8 g (RDI 73%)
Carbohydrates - 12,7 g (RDI 3,8%)
Fiber - 4,1 g (RDI 16%)

📝 Ingredients:
1 cup cooked green or brown lentils (1/3 cup dry)
2 cups mushrooms, chopped (button or cremini work well)
1 medium onion, chopped
2 garlic cloves, minced
2 tsp fresh thyme (or 1/2 tsp dried; rosemary is also great)
1/2 cup walnuts (or sunflower seeds for a nut-free version)
1/2 tsp smoked paprika (optional, for depth)
1 tbsp lemon juice
1 tbsp soy sauce
Black pepper to taste
Water or veggie broth, as needed for blending

👩‍🍳 Instructions:
Boil 1/3 cup of green lentils in a cup of water for about 20 minutes, until cooked. Let it cool.
Sauté onion, garlic, and mushrooms in a splash of water or broth until soft and browned (about 8–10 minutes).
Add fresh thyme in the last few minutes of cooking to soften and release aroma.
Combine the cooked mushroom mixture with lentils, walnuts, soy sauce, lemon juice, paprika, and black pepper in a food processor.
Blend until smooth (or leave slightly chunky). Add water or broth as needed for texture.
Chill for at least 30 minutes, or overnight for best flavor.

You'll get roughly 1½ cups of pâté — about 6 servings (4 tablespoons each), depending on how you use it (as a spread, dip, or sandwich filling).

🧊 Storage Guidelines:
Refrigerator: Store in an airtight container for up to 5–6 days. The flavor actually improves after a day as the ingredients meld.
Freezer: You can freeze it for up to 2 months. Thaw overnight in the fridge and give it a good stir (or a quick pulse in the processor) before serving, as the texture may firm up a bit.

🥪 Serving Ideas:
Spread on crackers, toast, or cucumber slices
Use as a sandwich or wrap filling
Serve as a dip with raw vegetables

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