Celebrate autumn with this versatile veggie nut roast

Are you struggling to decide what to cook for your vegetarian friends at a Sunday roast? Look no further than this delicious nut roast recipe. When I first moved to the UK from Sweden, I’d never heard of it and thought it sounded odd – just one of many unfamiliar foods I encountered here. 

But, over time, I’ve come to appreciate this dish. It’s rich, flavourful, and satisfying, pleasing vegetarians and meat-eaters alike. Plus, the leftovers are fantastic! Many steps can be prepared in advance, and a food processor makes the prep even easier. The recipe is also versatile – you can easily swap out the herbs, mushrooms, or nuts to suit your taste. It's simple to halve the recipe, too, so it's extremely flexible to your needs. 

Vegetarian nut roast

Serves
6-8 people

Ingredients: 

Mushroom mix

• 1 onion
• 1 medium-sized red pepper
• Oil
• 340g mushrooms
• Salt
• Black pepper
• 2 cloves of garlic
• 1 tsp each of thyme, basil, tarragon, marjoram, sage
• 100ml red wine
• Splash of Worchester sauce for a bit of that umami taste – optional

Nut mix

• 2 cups of cooked brown rice. About 125g uncooked. 
• 200g walnuts
• 175g cashews
• 5 eggs
• 250 ml cottage cheese
• 340g grated cheese – parmesan, gruyere, cheddar, fontina, smoked or any combination
• ½ cup or one handful of fresh basil or other fresh herbs

Method: 

• Preheat the oven to 175°C.
• Use a food processor to chop the mushrooms into small pieces.  
• Chop the onion and pepper and fry in oil or butter until soft.
• Add the chopped mushrooms and a pinch of salt and pepper. Fry for a few minutes until the mushrooms release their juices and become soft.
• Add the minced garlic and dried herbs, and continue to cook. When the pan begins to dry out, add the wine and let it simmer so the liquid is almost gone. The mixture should still be moist, but not swimming in liquid. 
• Remove the pan from the heat and let it rest.
• Take a large bowl, mix the rice and chopped nuts together, then stir in the beaten eggs and cottage cheese.
• Add the cooled mushrooms with the grated cheese and chopped fresh herbs and mix well together. 
• Taste for seasoning.
• Line two loaf tins with parchment paper and make sure the paper goes over the edge, this makes it easier to lift out once cooked. 
• Fill the loaf tin with the nut mixture and bang it a few times on the counter to make sure there are no pockets of air.
• Decorate with sliced mushrooms and bake in the oven for about 50 minutes to an hour.
• Remove from the oven and let cool for 10 minutes before lifting out of the tin.
  Serve with your favourite roast veggies, green beans and a mushroom sauce. Add mashed potatoes and swedes for the ultimate autumnal Sunday lunch. 

The healthy bit

Mushrooms are a key ingredient in this recipe, providing that rich umami flavour that makes it a satisfying meat alternative. Mushrooms are truly a superfood and one of the few foods naturally rich in Vitamin D – a crucial nutrient for maintaining strong bones and a healthy immune system. 

Researchers found that wild chanterelles contain an impressive 29.82 μg of vitamin D per 100g, compared to just 0.21 μg in regular white button mushrooms. The key difference is sunlight exposure. To boost vitamin D levels in shop-bought mushrooms, simply place them in the midday sun for 15–20 minutes – this can increase their vitamin D content to around 10 μg per 100g, but may depend on the time of year. For maximum vitamin D, chop your mushrooms and place them gill-side up, as this position enhances their vitamin D formation. 

Mushrooms are also packed with antioxidants like selenium, and anti-inflammatory and anti-tumour compounds that help fight disease. They're also a great source of prebiotics, essential for maintaining a healthy gut.

Nuts add a bit of crunch and contain micronutrients, such as potassium, and magnesium, and are also a good source of fibre. Walnuts are rich in neuro-supportive compounds including folate, melatonin, vitamin E, and polyphenols – all beneficial for mental health. Cashews are rich in essential minerals like copper, which supports the immune system, aids in blood cell formation, and promotes healthy skin by boosting collagen production. They also provide magnesium, which may help prevent memory loss, and are a good source of protein.

Cottage cheese is a fantastic addition, packing high protein with low fat. It's also rich in essential minerals like magnesium, calcium, and potassium, which help prevent bone-related diseases like osteoporosis, while calcium can also reduce the risk of colorectal cancer.

The eggs in this dish serve as a binder, but they're also a nutrient powerhouse, packed with essential vitamins and minerals like Vitamin A, B12, selenium, and choline – all crucial for energy and mood. This meal is perfect for a cosy lunch or dinner when autumn winds are blowing. It’s warm, delicious, and not too heavy, making it a hit with everyone. My family loves it!

This article was published in Happiful Magazine (Issue 91). You can order print copies online, or read the e-magazine for free on the Happiful app. 

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