Mushroom and Fava Bean Pate
This recipe is a simple and tasty source of protein in your vegan diet. Not only that, but the ingredients are all grown in the UK, to dispel the myth that vegan protein is always heavier on food-miles than meat and dairy. Spread it on bread or crackers or use the same recipe to make a sausage roll or pie filling.
1 tin fava beans
2 tsps fava bean umami paste
1 tbsp porridge oats
1 tbsp chia seeds
1 onion
about 5 mushrooms
1 tsp dried parsley or 2 tsp fresh
half tsp thyme or 1 tsp fresh
rapeseed oil for frying
• Dissolve the 2 tsps of fava bean umami paste in half a mug of boiling water to make a stock.
• Drain and rinse the tinned fava beans, then tip them into a bowl or food processor with the tbsp of oats and the umami stock. Whizz or mash together to make a paste. Add the tbsp chia seeds and stir well.
• Finely chop the onion and the mushroom. Fry them in the rapeseed oil with the thyme and parsley until the veg looks browned and softened. Add to the mixture in the bowl and stir again.
• Transfer the whole mixture into a lined tin or oven-proof dish and bake at 180 degrees C for 20 minutes. Allow to cool in the tin before turning out.
• Keep in the fridge and use within 5 days or freeze in portions.