Lowfat Vegan Pâté sounds a bit like a plumber (or any other tradesman for that matter) who is quick, good and cheap. It’s pretty much impossible to tick all three boxes. In fact you’d be very lucky if you can tick two of them. A pâté, this French appetiser made of butter, cream (sorry!), raw liver (more sorry!) and cognac (sorry not sorry), is generally neither low in fat nor vegan. While there are recipes for vegetarian and vegan versions of pâté, I am yet to find one that is not full of nuts and oil. I believe an appetiser should not contain all your calories for the day so I created one that is much lighter and healthier than all its colleagues, be they vegan or not, yet still filling and satisfying.
With Christmas done and dusted for another year, chances are you are in need for a bit of a reset. I always believe that tomorrow starts today and that you should not postpone your commitment to a healthier life. Whether you want to go down the vegan route or not, having a repertoire of easy and delicious plant-based recipes can help you on the way to a cleaner and greener life. The good news is, there is absolutely no need to sacrifice your old favourites in favour of a healthy and ethical lifestyle. Hello, creamy Alfredo pasta, decadent chocolate mud cake and hearty Bolognese! Yup, all vegan, gluten free and low fat. And now you are in for another treat: lowfat vegan pâté!
This one came about coincidentally. I was feeling peckish and craved some gluten free crackers with a delicious spread. Having had pretty much all hummus varieties under the sun (here, here and here), I was looking for something a little different and just threw some random things into my blender. The result looked and tasted like a French liver pâté. Eureka! I had created a lowfat vegan pâté! Consisting of pumpkin, beans, olives and oats this savoury little beauty comes with a bucket full of fibre, beta carotene, protein and a little healthy monounsaturated fat from the olives. No nasties, no processed crap, no cruelty, no worries. Just pure goodness in a cute serving bowl (one of the main reasons I love making dips is that I can make use of all my serving bowls).
That’s not where the awesomeness stops, however. This spread – provided you have the pumpkin mash ready to go, but you could also use babyfood – comes together in less than five minutes. You read that one right. You likely have all ingredients at hand and if not, it’s going to be a very short trip to the supermarket. Best thing is, both my husband and daughter cannot get enough of it, and since neither of them is into healthy eating, I take this as a big compliment! Healthy stuff that doesn’t taste healthy. How good is that?
So here is to lowfat vegan pâté – it looks and tastes like a “real” pâté, but without the fat and the cruelty!
Lowfat Vegan Pâté
One tin mixed beans (can use lentils or any brownish beans although the texture will be slightly different)
1/2 cup pumpkin puree or savoury vegan babyfood such as mashed (sweet) potato
1/2 cup oats
1/4 cup nutritional yeast
a handfull of kalamata olives
salt and pepper to taste
Just blend all ingredients in a high-powered blender and store in an airthight container in the fridge. Can be enjoyed straight away but the texture will improve after chilling for 30 minutes.