Perfect for a holiday celebration or any festive occasion, this elegant recipe offers a feast of hearty, heart-healthy flavors. Not only are mushrooms one of the few plant sources of vitamin D, but a new study reports that older adults who eat them more than twice a week have lower risk for developing mild cognitive impairment, a precursor to Alzheimer’s disease. Walnuts abound in heart-protective omega-3 fatty acids and may also reduce inflammation. In a recent analysis of studies, a diet high in legumes (such as peas and beans) was linked to decreased risk for heart disease, high blood pressure and obesity, while other research has shown that for each additional serving of fruit and veggies you eat daily, your risk for stroke drops.
For a flavor variation, substitute stone-ground mustard for the vegan Worcestershire sauce or enliven the seasoning with ¼ teaspoon of pumpkin pie spice. Most store-bought puff pastry sheets are totally vegan, but check the ingredient list to make sure. For a gluten-free version, use gluten-free puff pastry or shape the mushroom-lentil-walnut mixture into a loaf and bake in a loaf pan. Serve with your favorite salad or steamed veggies.
1 medium onion, diced
3 cloves garlic, minced
2 tablespoons olive oil, divided
½ cup walnuts, coarsely chopped
8 ounces mushrooms, coarsely chopped
¾ cup carrots, chopped
¼ cup peas
1 teaspoon ground sage
¼ teaspoon cayenne
1 tablespoon fresh thyme, minced
1 tablespoon fresh oregano
1½ cups cooked brown lentils
1 teaspoon vegan Worcestershire sauce (optional)
Nonstick cooking spray
1 sheet vegan puff pastry, thawed
Flour, for rolling out puff pastry
Vegan gravy, for serving
Preheat oven to 375°F. Heat olive oil in a medium pan over medium heat. Sauté onion and garlic until fragrant and golden (3 to 5 minutes). Add walnuts and cook an additional 2 to 3 minutes to toast. Add mushrooms and carrots and cook 5 to 7 minutes, until most of the liquid has evaporated from the mushrooms. Add peas, spices and herbs and cook for one minute. Add lentils and cook until heated through. Stir in vegan Worcestershire sauce, if using. Mash some of the lentils to thicken mixture.
Grease an 18-by-13 baking pan with nonstick spray. On a lightly floured surface, roll out puff pastry to fit baking pan. Transfer puff pastry to baking pan. Spread vegetable mixture evenly to cover the center third of the pastry. Fold one side of the pastry over the filling, then the other side. Seal top and bottom ends over the filling and score the top of the Wellington diagonally with a sharp knife. Poke air vents in sides of pastry then brush with remaining olive oil. Bake for 35 to 40 minutes, until golden brown and puffed. Remove from oven and let rest for 10 minutes. Serve with vegan gravy and enjoy! Serves six. Adapted from Tasty.co and veganricha.com.