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Instead of butter: the three healthiest vegetarian pastes



If you love sandwiches, then you will be pleasantly surprised: they can be eaten as part of a healthy lifestyle. It's just that a sandwich should not be with a purchased sausage and a thick layer of butter on a white loaf, but, for example, with a wonderful vegetarian pate on a slice of whole grain bread. offers to learn and try out three great recipes.

Photo: iStock


This is a kind of eggplant caviar of the eastern peoples. “Eat the mind!” Say the Arabs and the Jews.

INGREDIENTS (for 5-6 servings):

  • 3 eggplant 
  • 1 head of garlic 
  • 1 teaspoon of cumin 
  • 3 st. tablespoons olive oil
  • 4 Art. tahini spoons *
  • salt
  • hot red pepper
  • greens (parsley, cilantro)
  • 1 lemon
  • handful of pomegranate seeds
  • pinch of paprika


  1. Preheat the oven to 170 ° C (about 350 F).
  2. Peel the garlic, wrap in foil, bake 20 minutes.
  3. We chop the eggplant with a fork, grease with oil, bake 45 min. (to softness).
  4. Cool eggplant slightly, select the pulp in a colander - let the excess liquid drain.
  5. We make eggplant, tahini, garlic, salt and pepper in a blender.
  6. Add sour cream and a sprig of parsley, punch again.
  7. We cool in the refrigerator, before serving, sprinkle with paprika flakes, pomegranate seeds.
  8. Serve with slices of raw vegetables, crackers, tortillas.

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Avocado and walnut paste

INGREDIENTS (for 5-6 servings):

  • 2 Ripe Avocados
  • 50 g pine nuts or walnuts
  • 30 ml refined oil
  • 1 lemon 
  • salt and pepper
  • 3-4 garlic cloves
  • bunch of parsley


  1. Take out the flesh of the avocado.
  2. Remove the zest from the lemon, squeeze the juice.
  3. Fry nuts, grind in a blender.
  4. In a blender we break nuts, lemon juice, salt, pepper to taste, oil, parsley, garlic until completely uniform.
  5. Serve spread over mini toasts. Top sandwiches can be supplemented with slices of vegetables, cheese, lettuce.


This Middle Eastern "spread" based on chickpeas is sold everywhere - it is loved both in the USA and in post-Soviet countries. Hummus is very good for breakfast spread on a tortilla, as well as an after-dinner snack or serving guests at a party with crispy nachos.

On the subject: The secret of the perfect hummus

INGREDIENTS (for 5 servings):

  • 250 g chickpeas 
  • 220 g Tahini *
  • 1 tsp soda 
  • 4 st. spoons of lemon juice 
  • 1 medium head of garlic
  • 100 ml of ice water
  • 50 g pine nuts
  • 2 teaspoons of cumin 
  • 1 teaspoon coriander
  • Sesame oil
  • a pair of cilantro twigs
  • paprika
  • salt
  • black pepper


  1. Soak chickpeas overnight in plenty of water. Rinse, fill with fresh water, add soda and cook until soft for 2 hours over low heat without salt, removing foam and husks.
  2. Drain the water, remove the remaining shells of the grains.
  3. We put chickpeas, tahini, garlic (perfectionists can pre-bake it in foil), lemon juice, cumin and coriander, a little salt and black pepper in a blender.
  4. We start the blender. Gradually adding oil, we achieve the consistency of a delicate cream. If the oil is gone decently, but you want a thinner paste, you can add a little bit of ice water.
  5. Cool the finished hummus before serving, put it on a dish, sprinkle with paprika flakes and chopped cilantro. Serve with tortillas as an appetizer.

*Tahini, or tahini, is a sesame paste used in many Middle Eastern and Mediterranean dishes. You can buy ready. And you can cook it yourself: 200 g of white sesame (it should not be bitter!) Fry until golden and punch in a blender - first by itself, and then with 2 tbsp. spoons of refined oil (can be sunflower). You should get a viscous mass.

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