Tired of the same old lunch routine? Brighten up your midday meal with this incredibly fresh and vibrant Edamame & Mint Pâté Sandwich! This isn’t your average sandwich; it’s a powerhouse of flavor and nutrition, blending creamy edamame, zesty lemon, and cool mint into a spread you’ll want to put on everything. Ready in under 30 minutes, it’s the perfect healthy, satisfying, and completely vegan lunch you’ve been dreaming of.
Ingredients
• 1¼ cups / 190g frozen shelled edamame, thawed
• ½ cup / 60g walnuts
• ⅓ cup / 15g fresh mint leaves, packed
• 1 green onion, chopped
• ½ tsp / 3g salt
• 3 Tbs / 45ml fresh lemon juice
• 3 Tbs / 45ml water
• 8 slices whole-grain bread
• 2 cups / 60g arugula
• 4 jarred roasted red peppers, drained and sliced
• 2 small cucumbers, thinly sliced
Instructions
1. Make the Pâté: In the bowl of a food processor, combine the thawed edamame, walnuts, fresh mint leaves, chopped green onion, and salt. Pulse until everything is finely chopped. With the motor running, stream in the lemon juice and 3 tablespoons of water. Continue to process until the mixture is completely smooth and creamy.2. Assemble the Sandwiches: Lay out the 8 slices of whole-grain bread. Spread a generous layer (about ⅓ cup) of the edamame pâté on 4 of the slices. Top each with ½ cup of arugula, one sliced roasted red pepper, and a layer of thinly sliced cucumbers. Place the remaining 4 slices of bread on top to complete the sandwiches.
Nutritional Information
• Per sandwichCalories: 294Protein: 14 gTotal Fat: 12 gSaturated Fat: 1 gCarbohydrates: 36 gCholesterol: 0 mgSodium: 806 mgFiber: 9 gSugar: 7 g
Pro Tips
• The pâté isn’t just for sandwiches! Thin it with a little extra water or olive oil for a delicious dip for veggies and pita chips, or use it as a flavorful spread on crackers.
• Prepare the edamame pâté up to 3 days in advance and store it in an airtight container in the refrigerator. Assemble the sandwiches just before serving to prevent the bread from getting soggy.
• For a different flavor profile, try swapping the walnuts for toasted cashews or pistachios. You can also substitute the mint with fresh cilantro or parsley.
• To make this recipe gluten-free, simply use your favorite gluten-free bread or serve the pâté in lettuce cups for a lighter, grain-free option.
FAQ
Q: Is this edamame sandwich a good source of protein
A: Yes, this is an excellent source of plant-based protein. Each sandwich contains approximately 14 grams of protein, primarily from the edamame, walnuts, and whole-grain bread, making it a very satisfying and nutritious vegetarian meal.
Q: Can I make this edamame pâté without nuts
A: Absolutely. For a nut-free version, you can substitute the walnuts with an equal amount of raw sunflower seeds or pepitas (pumpkin seeds). This will create a similarly creamy texture while keeping the recipe allergy-friendly.
Q: How long does the edamame pâté last
A: The edamame and mint pâté can be prepared ahead of time and stored in an airtight container in the refrigerator for up to 3 days. For the best results and to prevent soggy bread, assemble the sandwiches just before you plan to eat them.
Q: What are some other ways to serve this vegan pâté
A: This pâté is incredibly versatile. For a gluten-free or low-carb option, serve it in crisp lettuce cups or as a dip with fresh vegetable sticks like carrots, bell peppers, and cucumbers. It’s also delicious as a spread on crackers or dolloped onto a grain bowl.
