Recipes · Greek · Appetizers
Mushroom & Lentil Pate with Avocado and Cucumber Salad
One serving has 550 kcal and 21 g protein, and at least a fifth of a woman's daily need of copper (116%), folate (95%), riboflavin (75%), vitamin K (64%), pyridoxine (59%) and thiamin (56%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (466 g)
- Difficulty: Easy
- Diets: Anti-Inflammatory Diet, Dairy-free, Vegan, Halal, Kosher, Buddhist, Seventh-day Adventist Diet
- Contains: gluten, soy
Ingredients
- 50 g Lentils, raw
- 3 g Garlic, raw
- 100 g Mushrooms, raw
- 150 g Cucumber, with peel, raw
- 15 g Oil, olive, salad or cooking
- 3 g Thyme, fresh
- 30 g Soy sauce
- 100 g Avocado, raw
- 10 g Lemon juice, raw
- 5 g Spearmint, fresh
Method
- Heat 1 tbsp of olive oil in a skillet over medium heat. Add the minced garlic and sauté until fragrant.
- For the Mushroom & Lentil Pate: Add the finely chopped mushrooms and cook until they release moisture and become golden brown.
- Add the cooked green lentils and thyme. Season with salt and pepper. Cook for another 2-3 minutes.
- Transfer the mixture to a food processor and blend until smooth. Adjust seasoning if needed. Set aside to cool.
- For the Avocado and Cucumber Salad: Combine the sliced avocado and cucumber in a mixing bowl.
- Drizzle with lemon juice and the remaining 1 tbsp of olive oil. Season with salt and pepper. Toss gently to combine.
- Spread a generous amount of the mushroom & lentil pâté on a plate.
- Arrange the avocado and cucumber salad beside the pate
- Garnish with finely chopped mint or parsley for a burst of color and freshness.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 550 kcal | 26% |
| Carbohydrates | 54 g | |
| Water | 351 mL | |
| Fiber | 14.9 g | 50% |
| Protein | 21.2 g | 44% |
| Tryptophan | 0.12 g | |
| Threonine | 0.48 g | |
| Isoleucine | 0.58 g | |
| Leucine | 0.96 g | |
| Lysine | 0.91 g | |
| Methionine | 0.12 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.64 g | |
| Tyrosine | 0.35 g | |
| Valine | 0.66 g | |
| Histidine | 0.36 g | |
| Fat | 31 g | |
| Monounsaturated | 20.9 g | |
| Polyunsaturated | 4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.6 g | |
| Saturated | 4.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 96.7 mg | 10% |
| Copper | 1 mg | 116% |
| Iron | 6.2 mg | 34% |
| Magnesium | 114 mg | 37% |
| Manganese | 0.92 mg | 51% |
| Phosphorus | 383 mg | 55% |
| Potassium | 1,609 mg | 34% |
| Selenium | 20.4 µg | 37% |
| Sodium | 1,670 mg | |
| Zinc | 3.5 mg | 44% |
| Thiamin (vitamin B1) | 0.62 mg | 56% |
| Riboflavin (vitamin B2) | 0.82 mg | 75% |
| Niacin (vitamin B3) | 7.9 mg | 56% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 0.77 mg | 59% |
| Folate (vitamin B9) | 379 µg | 95% |
| Cobalamin (vitamin B12) | 0.04 µg | 2% |
| Choline | 95.4 mg | 22% |
| Vitamin A | 32.8 µg | 5% |
| Vitamin C | 28.2 mg | 38% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 4.5 mg | 30% |
| Vitamin K | 57.2 µg | 64% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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