Mushroom and Walnut Pate

This mushroom and walnut pâté is a rich, savory, plant-based spread made from chestnut (crimini) mushrooms and onion cooked down with garlic and thyme, then blended with toasted walnuts, a splash of soy sauce and lemon juice. It has the deep, earthy flavor of a meat pâté but is lower in saturated fat, and it’s naturally vegan. It takes about 35 minutes, makes around 400 g, enough for 8 servings, and keeps for 4 days in the fridge. Spread it on whole grain toast or crackers, or serve it with vegetable sticks.

• Makes: about 400 g
• Serves: 8 (about 50 g each)
• Prep time: 10 minutes
• Cook time: 20 minutes, plus cooling
• Total time: about 35 minutes

Ingredients

• 80 g (¾ cup) walnut halves
• 1½ tablespoons (20 ml) olive oil
• 1 medium onion (about 100 g), finely chopped
• 2 garlic cloves, chopped
• 400 g (14 oz) chestnut (crimini) mushrooms, sliced
• A few sprigs of fresh thyme, leaves picked, or ½ teaspoon dried thyme
• 2 teaspoons reduced-salt soy sauce or tamari
• 2 teaspoons lemon juice
• A small handful of parsley, chopped
• ¼ teaspoon salt and black pepper

Method

1. Toast the walnuts in a dry frying pan over medium heat for 3 to 4 minutes, until fragrant. Tip onto a plate to cool.
2. Soften the onion. Heat the oil in the same pan over medium heat and cook the onion for 5 to 6 minutes until soft and golden. Add the garlic and thyme for 1 minute.
3. Cook the mushrooms. Turn the heat up to medium-high, add the mushrooms and cook for 10 to 12 minutes, stirring now and then. At first they release a lot of liquid; keep cooking until it has evaporated and the mushrooms are browned. This concentrates the flavor and stops the pâté being watery.
4. Season. Stir in the soy sauce and cook for 30 seconds. Take off the heat and let it cool for 10 minutes.
5. Blend. Put the walnuts in a food processor and pulse until finely chopped. Add the mushroom mixture, lemon juice and most of the parsley and blend to a smooth or slightly coarse paste, scraping down the sides.
6. Taste and adjust, adding more lemon, pepper or salt if needed.
7. Chill. Spoon into a dish or jar, smooth the top, sprinkle with the remaining parsley, cover and refrigerate for at least 1 hour so it firms up.

Tips

• Brown the mushrooms well. Patience here makes the difference between a bland and a rich pâté.
• Don’t crowd the pan. Cook the mushrooms in two batches if your pan is small.
• Choose chestnut or a mix of mushrooms for a deeper flavor than white button mushrooms. A few dried porcini, soaked and chopped, add even more depth.
• Blend to your taste: smooth for spreading, coarser for a rustic texture.
• Season after chilling, as flavors are milder when cold.

Swaps and variations

• Nuts: use toasted cashews, hazelnuts or sunflower seeds for a nut-free version.
• Creamy: blend in 2 tablespoons of cream cheese or white beans.
• Herbs: try tarragon, sage or rosemary instead of thyme.
• Smoky: add a pinch of smoked paprika.
• Lentil and mushroom: add 100 g of cooked brown lentils for extra protein and fiber.

Nutrition per serving (estimate)

One serving is about 50 g, an eighth of the recipe. These figures were calculated from USDA FoodData Central values for crimini mushrooms, walnuts, onion, garlic, olive oil, lemon juice, reduced-sodium soy sauce, parsley and salt.

Most of the fat comes from walnuts and olive oil and is unsaturated. Walnuts are one of the few nuts with a useful amount of the plant omega-3 fat ALA, as our guide to walnuts explains. Mushrooms provide B vitamins and add savory flavor with few calories; our guide to mushroom nutrition covers their benefits. Compared with traditional liver pâté, this version has much less saturated fat. The NHS recommends replacing some saturated fat with unsaturated fat.

Contains: tree nuts (walnuts), soy, and wheat (gluten) in soy sauce unless you use tamari.

Storage

Keep in a covered container in the fridge and eat within 4 days. Press a piece of baking paper onto the surface to stop it drying out. It freezes well in small portions for up to 2 months; thaw in the fridge and stir before serving.

Ways to serve it

• On whole grain toast, rye crispbread or oatcakes.
• With vegetable sticks such as carrot, cucumber, celery and pepper.
• In sandwiches or wraps with salad leaves.
• As part of a party platter. Our healthy party food ideas have more.

Common questions

Is mushroom pâté healthy?

Yes. It’s made from vegetables, nuts and olive oil, so it’s lower in saturated fat than meat pâtés and provides fiber and healthy fats.

Is it safe in pregnancy?

Yes. Unlike liver pâté, which the NHS advises avoiding in pregnancy, this vegetable pâté is made from cooked mushrooms and doesn’t contain liver.

Can I make it without a food processor?

Yes. Chop the cooked mushrooms and walnuts very finely by hand and mash with a fork for a coarser pâté.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.