Veggie Pâté

3 Reviews
100% would make this recipe again

This recipe comes from the book "Festins végétariens au quotidien", written by Danielle Lamontagne, dietitian, Éditions La Semaine, 2017

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Preparation : 15 min Cooking : 35 min Standing : 10 min Cooking Dish : 30x11cm or 24x13cm baking pan
110 calories/serving

Ingredients

4 tsp canola oil 20 mL
2 onions, finely chopped 400 g
2 cloves garlic, chopped
3 tbsp sunflower seeds 26 g
1/2 cup walnuts, coarsely chopped 50 g
2 tsp ground cumin 5 g
1 cup chickpeas/garbanzo beans (canned), rinsed and drained 250 mL
3 tbsp soy sauce 45 mL
1 1/2 cup Cheddar cheese, grated 110 g

Before you start

A blender or food processor will be very useful.

Method

  1. Preheat the oven to 180°C/350°F. Grease a loaf pan.
  2. Heat the oil in a pan over medium heat. Add the onion and garlic, the sauté until softened. Stir in the sunflower seeds, walnuts and cumin. Cook for 1-2 min. Add the chickpeas and soy sauce then cook an additional 2-3 min.
  3. Transfer to the prepared loaf pan. Cover with the cheese then cook in the middle of the oven for 30 min.
  4. Remove from the oven and let cool for at least 10 min. Put the mixture in a food processor and purée.
  5. Put into air-tight container(s), then refrigerate.

Observations

This pâté can be stored up to two weeks in the refrigerator.

Nutrition Facts Table

per 1 serving (60 g)

Amount

% Daily Value

Calories

110

Fat

7 g

11 %

Saturated 2.1 g
+ Trans 0 g

10 %

Cholesterol

10 mg

Sodium

200 mg

9 %

Carbohydrate

8 g

3 %

Fibre

2 g

7 %

Sugars

1 g

Net Carbs

6 g

Protein

4 g

Vitamin A

2 %

Vitamin C

4 %

Calcium

7 %

Iron

6 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Good source of  :
Manganese
Source of  :
Calcium, Copper, Folacin, Iron, Magnesium, Niacin, Omega-3, Omega-6, Phosphorus, Selenium, Vitamin B1, Vitamin B6, Vitamin E, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables ½
Meat and Alternatives ½
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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