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Dips and spreads

Easy vegan mushroom pâté recipe

Prep time 5 minutes | Cook time 10 minutes
yields 1 cup

Photography by Tracey Creed
Assisted by Amandine Paniagua
Recipe by Tracey Creed and Amandine Paniagua
Words by Amandine Paniagua


Published August 9 2021

Ingredients

2 cups shiitake, chopped (approx. 200 g)
1 cup oyster mushrooms, chopped (approx. 100 g)
2 tbsp olive oil
1 tsp sesame oil
1 tsp tamari sauce
1 garlic clove, crushed
13 cup sunflower seeds (approx. 50 g)
1 tbsp nutritional yeast
1 tbsp chives, sliced
A handful thymes, sliced
salt and pepper, to taste

Method

In a pan, heat the olive oil, add the shiitakes and saute until softened, approximately 3 minutes. Pour the sesame oil and tamari, add the oyster mushrooms and cook for another 3 minutes.

Let the mixture cool at room temperature, then using a fork, mix in the garlic, sunflower seeds and herbs until your desired consistency. You can also use a blender at low speed, pulse for a minute or so.

Place in the fridge for an hour. Enjoy on a slice of toasted sourdough or with some vegan crackers!

Store this vegan pâté in an airtight container or a jar in the fridge. It will keep for up to 7 days.

In France, pâté is an essential that I used to enjoy a lot. For apero, on grazing platters, snacks, or to uplift a salad, pâté is bread’s best friend. Shifting to a plant-based diet in Aotearoa, my food habits changed, and some staples of the French cuisine disappeared. But eating vegan for the planet, animals or health doesn’t mean we have to deny our food culture. So it was a question of time that we come up with a plant-based version. This vegan mushroom pâté recipe is easy, deliciously earthy and simple to make.

Originally pâté or “terrine” was made out of meat waste when food was scarce, and people couldn’t afford to throw it away. And meat wasn’t an everyday food. Opposite to traditional pâté, packed with meat, additives and preservatives, a plant-based version is an opportunity to support your health. As Trace often says, “plant-based eating is not about what you remove but what you gain”.

The benefits of cooking with shiitake and oyster mushrooms to make vegan pâté

Mushrooms are low-calorie and highly nutritious, supporting overall health—and so is this vegan mushroom pâté. Mushrooms are loaded with various vitamins, minerals and antioxidants, depending on their type and growth region. Here we paired shiitake and oyster mushrooms. Both these mushrooms taste delicious, but beyond that, they are rich in polysaccharides. This type of carbohydrate is ideal for boosting white cell production, strengthening immunity, and lowering cholesterol. It also delivers anti-inflammatory properties and helps against cell damage. Shiitake and oyster mushrooms are also good sources of fibre at 2 grams per cup.

The bonus of this vegan mushroom pâté is also its versatility. Feel free to experiment, test with other mushrooms, or mix them. We love Chanterelle or Enoki mushrooms. When in season, Truffles must be outstanding! Add your favourite nuts, seeds or fresh herbs. Here we paired garlic, chives and thyme with sunflower seeds for their nutty taste and binding properties. One of the highest sources of antioxidant Vitamin E per gram, sunflower seeds are also packed with protein. And we are absolute lovers of sulfur, Kala Namak salt. It will enhance any food if salt is also your thing.

Quick tips to enhance your vegan mushroom pâté: here, before cooking in the pan, we used our Vitamix S30, pulsing a handful of times at the lowest speed to chop the mushrooms faster. Also, if you are looking for a vegan pâté with a more spreadable consistency, add a ⅓ cup of cooked butter beans with extra olive oil when about to blend all remaining ingredients. This vegan mushroom pâté is an adaptable recipe.

Beyond this easy vegan mushroom pâté, in Nature, mushrooms are an incredible species. They are neither an animal nor a plant. Reading The Hidden Life of Trees, by Peter Wohlleben, I learn about their powerful underground living network and how they work together to support tree rooting systems. Beyond the species we commonly consume as fresh food, there are many types, some that kill, some that are magic. And there is so little we know. A study conducted by Auckland University demonstrating how psychedelic mushrooms could help manage and treat mental issues such as depression and anxiety.

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