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    Veggiepâté, a vegetarian take on meat pâtés, is available premade in many organic grocery stores. Typical ingredients include sunflower seeds, nutritional yeast, flour, and shredded carrots and potatoes. Here, additional ingredients are incorporated to make a tasty veggiepâté that’s fit for the holidays. Serve it with sliced baguette, mustard, and tomatoes.


    1/2 Tbsp (7 mL) extra-virgin olive oil
    1 onion, chopped
    1 red bell pepper, chopped
    1 cup (250 mL) sliced mushrooms
    2 cloves garlic, minced 2 cups (500 mL) cooked green lentils
    1/3 cup (80 mL) unsalted sunflower seeds
    2/3 cup (160 mL) unsalted almonds
    2/3 cup (160 mL) nutritional yeast
    3/4 cup (180 mL) whole wheat flour
    1/2 Tbsp (7 mL) Montreal steak seasoning
    1/2 cup (125 mL) hot water or low-sodium vegetable broth
    Juice of 1 lemon
    2 Tbsp (30 mL) tamari
    3 Tbsp (45 mL) tomato paste
    2 Tbsp (30 mL) fresh herbs such as basil, thyme, and cilantro, finely chopped

    Preheat oven to 350F (180 C).

    In skillet, heat oil and sauté onion, pepper, mushrooms, and garlic until tender. Using hand-held blender, purée sautéed vegetables and lentils until a chunky paste is formed. Set aside.

    In coffee grinder, grind sunflower seeds and almonds into a fine powder. Stir into lentil mixture along with yeast, flour, Montreal steak seasoning, broth or water, lemon juice, tamari, tomato paste, and herbs.

    Press mixture into oiled 8 x 8 x 2 in (2 L) pan and bake for 45 minutes or until browned. Let cool. Slice and serve.

    Serves 25.

    Each serving contains: 90 calories; 7 g protein; 3 g total fat (0 g sat. fat, 0 g trans fat); 10 g carbohydrates; 4 g fibre; 156 mg sodium

    Source: "Healthy Finger Foods For the Holidays", alive #338, December 2010






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