Caramelized Onion Veggie Pâté
By Emma
Certified Culinary Professional
•
Recipe tested & approved
A vegan, gluten-free spread with caramelized onions, sweet potatoes, and sunflower seeds. Uses turmeric for warmth, nutritional yeast for umami, and subtle mustard for tang. Seeds add crunch. Baked to meld flavors. Chilled for firmer slicing. Keeps a week refrigerated. Ideal for sandwiches or crackers.
Prep:
25 min
Cook:
55 min
Total:
Servings:
6 servings
#vegan
#gluten free
#healthy snacks
#savory spreads
Onions, caramelized slow and steady. Sweet potato swaps original potato—adds gentle sweetness. Carrots chip in for earthiness and color. Toasted sesame seeds mingle with pumpkin seeds—crunch without overwhelm. Smoked paprika pops instead of turmeric for smoky depth. Acid balance hits with apple cider vinegar. Mustard shifts from Dijon to grainy, adds texture. Chickpea flour binds, nutritional yeast brings that hint of cheesy umami. Quick chill firms it, slices hold shape. No eggs, no dairy, gluten and nuts absent. Great on crisp crackers or in veggie sandwiches. Holds well chilled, flavors deepen.
Ingredients
- 180 g (1 cup) diced yellow onion
- 25 ml (1 1/2 tbsp) avocado oil
- 1 ml (1/4 tsp) smoked paprika
- 200 g (1 1/4 cup) peeled diced sweet potato
- 130 g (3/4 cup) peeled diced carrot
- 1 clove garlic, peeled
- 50 g (1/3 cup) hulled pumpkin seeds
- 35 g (3 tbsp) toasted sesame seeds
- 30 g (4 tbsp) chickpea flour
- 15 g (1/4 cup) nutritional yeast flakes
- 15 ml (1 tbsp) apple cider vinegar
- 15 ml (1 tbsp) whole grain mustard
- 2.5 ml (1/2 tsp) onion powder
- Salt and pepper to taste
About the ingredients
Onions are key; caramelize low and slow to coax out sugars. Avocado oil chosen for neutral flavor and healthy fats. Smoked paprika replaces turmeric—different warmth, smokiness instead of earthiness. Sweet potato and carrot both in diced small pieces, pulsed to keep texture. Seeds swap for pumpkin and toasted sesame—both packed with protein and fats, plus crunch. Chickpea flour offers heft and helps bind the spread without gluten or egg. Nutritional yeast is essential for bite, the grainy mustard lifts flavor not just saltiness. Apple cider vinegar brightens acidity, balances sweetness of root veggies.
Method
- Preheat oven to 175 °C (347 °F). Place rack mid-level. Oil and line a 23 x 9 cm (9 x 3.5 in) loaf pan with parchment, leaving overhang on two sides.
- Heat avocado oil in skillet over medium-high heat. Sauté onions with smoked paprika, salt, and pepper, stirring frequently, until golden and caramelized, about 12 minutes. Remove from heat; cool slightly.
- In food processor, pulse sweet potato and carrot until finely ground but not mushy. Add garlic, caramelized onions, pumpkin and sesame seeds, chickpea flour, nutritional yeast, apple cider vinegar, mustard, onion powder, salt, and pepper. Blend till thick paste forms. Scrape down sides as needed.
- Transfer mixture into loaf pan. Press down firmly and smooth top with spatula.
- Bake 50 minutes or until edges brown lightly and pâté feels firm to touch. Cool about 15 minutes at room temp.
- Use parchment overhang to lift pâté out gently. Cover and refrigerate at least 2 hours or until completely cool and set. Slice and serve chilled.
- Stores sealed in fridge up to 7 days.
Cooking tips
Preheat oven carefully, mid rack ensures even cooking. Oil and lineage of pan with parchment prevents sticking and helps remove pâté seamlessly. Pan size slightly smaller for firmer loaf. Caramelize onions in medium-high heat skillet to get color and flavor without burning—watch closely, stir often. Process root veggies and seeds to fine but not puree; pipeline texture keeps interest inside pâté. Combine all with vinegars and mustard, pulse till sticky paste forms. Press mixture firmly into pan to avoid air pockets, smooth surface. Baking time adjusted slightly longer for even cooking and better crust. Cooling half an hour before refrigeration helps firm the structure. Refrigerate at least two hours for sliceable pâté. Store air-tight and refrigerate for up to a week, flavors deepen daily. Serve chilled or room temp with crisp crackers or fresh greens.
Chef's notes
- 💡 Caramelizing onions need patience. Low heat works best. Stir often. Color is everything. Aim for a deep golden brown, smells fantastic while cooking.
- 💡 Pâté texture matters. Process veggies carefully, pulse not puree. Keeps it chunky, avoids mushiness. Small bites in every slice, pleasant surprise. Don't overdo it.
- 💡 Storage is key for freshness. Airtight container is best. Keeps flavors locked in. Refrigerate after cooling. Lasts up to a week, flavors deepen over time.
- 💡 Baking time varies. Oven temperature can change results. Check for firmness. Lightly brown edges indicate it's ready. Don't rush cooling, structure benefits.
- 💡 Serving chilled enhances flavor. Slice with sharp knife, easier on colder pâté. Perfect on crisp crackers or layered in veggie sandwiches.
Common questions
How to ensure onions caramelize properly?
Watch heat level. Medium-high works. Stir often. Avoid burning, keep color. Patience pays off.
What if the pâté is too soft?
Check cooling time. Needs at least two hours in fridge. If still soft, next time add more chickpea flour.
Can I use other seeds?
Yes, swap pumpkin, sesame with sunflower or chia. Texture and flavor change slightly. Experiment on preferences.
Best way to serve this pâté?
Chilled is recommended. Perfect for crackers or veggie sandwich spreads. Room temperature works too.
