High-Fiber Mushroom and Bean Pâté Recipe

Mushrooms are considered a super food, able to help generate energy, repair cells and boosts our immune system. They have been known to help improve or cure cancer, tumors, influenza, migraines and impotence.  They are high in protein and fiber and yet low in calories, carbohydrates and sodium.  In addition, they are fat and cholesterol free and contains potassium which is able to help reduce the risk of stroke and high blood pressure.  Kidney beans are also high-fiber with fat-free protein.  So a combination of both ingredients makes for a really healthy high-fiber meal.

 

Ingredients

 

3 cups mushrooms, sliced

1 tbsp vegetable stock

1 tbsp dry white wine

1 clove garlic, crushed

1 small onion, chopped

1/2 red pepper, seeded and diced

200 grams can red kidney beans, rinsed and drained

1/2 cup fresh wholemeal breadcrumbs

1 small egg, beaten

1 tbsp chopped fresh thyme

1/2 tbsp chopped fresh rosemary

Salt and ground black pepper to taste

Non-stick Vegetable Oil Spray

Tomatoes and lettuce for garnishing

 

Method

  1. Place mushrooms, vegetable stock, white wine, garlic, onion and red pepper and  into a saucepan, bring to boil, reduce heat to low, cover and simmer for 10 minutes, stirring occasionally.  Remove and set aside to cool slightly.

  2. Place the cooked mixture with the kidney beans into a food processor or blender then purée until smooth.

  3. Pour the mixture into a bowl, add breadcrumbs, egg, thyme, rosemary, salt and black pepper then stir to combine well. 

  4. Take the non-stick vegetable oil spray and spray onto a loaf tin.  Ladle the mixture into the loaf tin and level the surface.

  5. Heat up oven to 350°F.  Place loaf tin into the oven and bake for about 45 to 60 mins or until lightly set and browned on top.  Remove from oven, place on a wire rack and allow the pâté to cool completely in the loaf tin.  Cover and place in refrigerator for a few hours.

  6. Remove the loaf tin from the oven, the pâté out of the tin, cut into slices, garnish with tomatoes and lettuce and serve.  Serves 6.

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