There are many people who crave the savory satisfaction of sausages. But what if a vegetarian wants a healthier, plant-based option?
I’m assuming, hopefully correctly, that you are amongst those who seek to unleash the true power of culinary shamanism.
I’m about to introduce you to non-GMO, plant-based sausages that are not only delicious but also easy to make at home.
Perfect for breakfast, lunch, or dinner, they’re a fantastic meat-free alternative that doesn’t compromise on flavor or texture. Whether you’re a seasoned vegan or just looking to reduce your meat intake, these sausages should become a staple in your kitchen.
Why These Sausages Are Perfect When You’re Meat-Free Living
- Accessible Ingredients: Crafted with non-GMO staples like lentils, quinoa, and mushrooms, these sausages use ingredients you can easily find at your local grocery store. No fancy substitutes needed!
- Hearty and Satisfying: The combination of lentils and quinoa delivers a protein-rich base that mimics the hearty bite of traditional sausages, while mushrooms add a meaty, umami depth.
- Simple to Make: With minimal prep and straightforward steps, these sausages are beginner-friendly and perfect for busy mornings or weeknight meals. Plus, you can customize the flavors to suit your palate.
These not just substituting for fat-laden meat sausages, they’re providing a delicious, practical option for anyone looking to enjoy meat-free eating without missing satisfaction.
Healthful Advantages Over Meat Sausages
The health benefits of these sausages are hard to beat:
- Lower in Saturated Fat and Cholesterol: Unlike meat sausages, which can be loaded with unhealthy fats, these plant-based versions are gentle on your heart and won’t raise your cholesterol levels.
- Fiber-Rich: Thanks to lentils and quinoa, these sausages are packed with fiber, promoting healthy digestion and keeping you satisfied longer. Meat sausages can’t claim this.
- Nutrient Boost: Mushrooms bring vitamins and minerals like vitamin D and selenium to the table. These nutrients often scarce in meat-heavy diets.
- Clean Eating: Free from hormones and antibiotics commonly found in meat products, these sausages offer a wholesome, worry-free option.
- Eco-Friendly Bonus: Choosing plant-based reduces your environmental footprint, making these sausages a win for both your health and the planet.
In short, they’re a smarter, cleaner choice that nourishes your body without sacrificing taste.
The Recipe: Non-GMO Plant-Based Sausages
Here’s a step-by-step guide to creating these savory sausages at home.
Ingredients:
- One cup cooked lentils (brown or green, non-GMO)
- One cup cooked quinoa (non-GMO)
- 1 cup finely chopped mushrooms (button or cremini)
- 1 small onion, diced
- 2 cloves garlic, minced
- ½ cup vital wheat gluten (non-GMO)
- 2 tablespoons olive oil (non-GMO)
- 1 teaspoon paprika
- 1 teaspoon fennel seeds
- ½ teaspoon dried sage (or thyme)
- Salt and pepper to taste
- Optional: 1 teaspoon liquid smoke or smoked paprika for a smoky flavor
Instructions:
- Cook the Base: Prepare lentils and quinoa according to package instructions, drain, and set aside.
- Sauté the Veggies: Heat a little olive oil in a pan over medium heat. Add onion, garlic, and mushrooms, cooking until soft and fragrant (5-7 minutes).
- Mix It Up: In a food processor, combine lentils, quinoa, sautéed veggies, vital wheat gluten, olive oil, paprika, fennel seeds, sage, salt, pepper, and optional liquid smoke. Pulse until it forms a sticky, dough-like mixture.
- Tip: If too dry, add a tablespoon of water. If too wet, sprinkle in more vital wheat gluten.
- Shape the Sausages: Divide the mixture into 6-8 portions and form into sausage links.
- Steam: Wrap each sausage in foil or parchment paper and steam for 30 minutes to set the texture.
- Finish Them Off: Unwrap and cook as desired—see grilling and frying tips below!
Tips For Grilling Or Frying For Breakfast!
To get the best results when cooking these sausages, especially for a delicious breakfast, follow these handy tips:
Grilling:
- Prep: Brush sausages lightly with oil to prevent sticking and enhance that irresistible char.
- Heat: Grill over medium heat to cook them through evenly without burning the outside.
- Timing: Grill for 5-7 minutes, turning occasionally for a perfect finish.
Frying:
- Setup: Use a non-stick pan with a small amount of oil for a crispy, golden crust.
- Technique: Cook over medium heat, turning every couple of minutes for even browning (5-7 minutes total).
- Breakfast Bonus: Pair with scrambled tofu or fresh fruit for a quick, satisfying morning meal.
Extra Tips:
- Texture Control: If the dough feels too soft to shape, add a bit more vital wheat gluten. Too firm? A splash of water helps.
- Flavor Twists: Craving spice? Add chili flakes. Want a sweeter note? A pinch of brown sugar pairs well with fennel.
- Want to Boost immune Health? Consider adding the following:
Serving Ideas
These sausages shine at breakfast but are versatile enough for any meal:
- Breakfast: Serve with sautéed greens, avocado toast, or a warm biscuit for a hearty start.
- Anytime: Stuff them into a bun with mustard and pickles, or plate them with roasted veggies for a filling lunch or dinner.
Try Them!
These non-GMO, plant-based sausages are proof that meat-free alternatives can be simple, flavorful, and better for you than the original. With their health advantages, ease of preparation, and delicious results, they’re a game-changer for home culinarians.
Serve them at your next breakfast, or any meal, and enjoy this tasty, guilt-free twist on the classic. Let us know how they turn out in your comments!