April 18, 2024

Our Favourite Nut Roast Recipe + Dietary Alternatives

For those exploring meatless options, a nut roast presents an appetizing and nourishing alternative. This dish not only dazzles with its rich array of nuts—including walnuts, almonds, pecans, and hazelnuts—but also incorporates a vibrant medley of vegetables and spices, making it a perfect centerpiece for a vegetarian gathering or a substantial side dish.

Nut roasts are known for their hearty textures and beneficial nutrients. They are loaded with healthy fats, fiber, and plant-based proteins, and are naturally free from cholesterol, unlike traditional meat dishes. Additionally, they boast essential vitamins and minerals such as vitamin E, magnesium, and selenium, which are crucial for overall health.

Is Nut Roast Healthier Than Meat?

Nut roast can be a healthier alternative to meat, depending on the specific dietary needs and health goals of an individual. Nut roasts are typically high in healthy fats, fiber, and plant-based proteins, and they are free from cholesterol, which is common in animal products. They also provide a variety of essential vitamins and minerals such as vitamin E, magnesium, and selenium that support overall health.

Moreover, nuts are known for their role in reducing the risk of heart disease, largely due to their beneficial effects on cholesterol levels and inflammation. A well-made nut roast, packed with vegetables and wholesome ingredients, can also be lower in calories and saturated fats compared to traditional meat roasts, which often include higher amounts of saturated fat and calories. However, it's important to consider that nut roasts can be high in calories due to their nut content, and portion control should be considered for those monitoring caloric intake.

Is Nut Roast High in Protein?

Nut roast is a good source of plant-based protein, making it a suitable option for vegetarians and vegans looking to increase their protein intake. The combination of various nuts such as walnuts, almonds, and pecans, along with ingredients like eggs or vegan substitutes, contributes to its protein content. Each serving of nut roast can provide a significant amount of daily protein requirements.

While the protein content in nuts is substantial, it is important to note that plant-based proteins can sometimes be lower in certain essential amino acids compared to animal proteins. However, the variety of nuts and additional ingredients like mushrooms and eggs (or their vegan substitutes) help create a more complete amino acid profile. For those on a plant-based diet, combining different plant sources of protein throughout the day is recommended to ensure all amino acid needs are met.

 

Nut roast recipe ingredients.

Our Favourite Nut Roast Recipe

This nut roast recipe offers a delightful blend of nuts, vegetables, and herbs, creating a savoury and satisfying dish. Perfect as a centrepiece for a vegetarian feast or a hearty side dish, this nut roast is packed with nutrients and flavours.

Ingredients:

Nuts:

  • 100g walnuts
  • 100g almonds
  • 50g pecans
  • 50g hazelnuts

Vegetables:

  • 1 large carrot, grated
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 red bell pepper, finely chopped
  • 200g mushrooms, finely chopped

Binds and Flavours:

  • 100g breadcrumbs (see alternatives for gluten-free option)
  • 2 large eggs (see alternatives for vegan option)
  • 2 tbsp olive oil
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 1/2 tsp smoked paprika
  • Salt and pepper, to taste

Method:

  1. Preparation:

    • Preheat your oven to 180°C (350°F).
    • Lightly grease a loaf pan and line it with parchment paper.

  2. Toast the Nuts:

    • Spread the nuts on a baking sheet.
    • Toast in the oven for 10 minutes until fragrant.
    • Once cooled, roughly chop or pulse in a food processor until coarsely ground.

  3. Sauté Vegetables:

    • Heat olive oil in a skillet over medium heat.
    • Add onion and garlic, cooking until soft and translucent.
    • Add grated carrot, chopped bell pepper, and mushrooms. Cook until all the moisture from the mushrooms has evaporated and the vegetables are soft.
    • Stir in thyme, rosemary, paprika, salt, and pepper. Cook for an additional 2 minutes. Set aside to cool slightly.

  4. Mix Ingredients:

    • In a large bowl, combine the toasted nuts, sautéed vegetable mixture, and breadcrumbs.
    • Beat the eggs and mix thoroughly into the nut and vegetable mixture until everything is well combined.

  5. Bake:

    • Transfer the mixture into the prepared loaf pan, pressing down to ensure it's packed tightly.
    • Bake in the preheated oven for 40-45 minutes, or until the top is golden and firm to the touch.

  6. Cool and Serve:

    • Allow the nut roast to cool in the pan for about 10 minutes before lifting it out onto a serving plate.
    • Slice and serve warm.

Nutritional Information (per serving):

  • Calories: 280 kcal
  • Protein: 8 g
  • Carbohydrates: 18 g
  • Fat: 20 g (Saturated: 2 g, Unsaturated: 18 g)
  • Fiber: 4 g
  • Sodium: 150 mg

Dietary Alternatives:

  • Gluten-Free: Substitute traditional breadcrumbs with gluten-free breadcrumbs or ground oats.
  • Vegan: Replace eggs with 2 tablespoons of flaxseed meal mixed with 6 tablespoons of water, let it sit until it gels.

This nut roast is a robust source of healthy fats, protein, and fiber, contributing to a balanced diet. Enjoy it as a main dish or as a complement to other festive fare.

Written by Andrew Scrivens