If you're a vegetarian who loves sausage, consider making your own meatless versions to help curb meat cravings. Use a basic recipe like this one and then vary the ingredients and seasonings to create different flavors and textures.
Vegan Italian Sausage Recipe
If you're craving the taste of Italian sausage, this vegan version will hit the spot.
- 2 1/4 cups of vital wheat gluten
- 2 ¼ cups of vegetable stock
- ½ cup of yeast flakes
- 1/4 cup of chickpea flour
- 2 tablespoons of olive oil
- 2 tablespoons of soy sauce
- 2 tablespoons of onion granules
- 2 tablespoons of garlic granules
- 2 tablespoons of chicken-flavored vegetarian seasoning
- 1 tablespoon of fennel seed
- 2 teaspoons of fresh ground pepper
- 2 teaspoons of ground smoked paprika
- 1 teaspoon of salt
- 1 teaspoon of chili flakes
- ½ teaspoon of oregano
- Combine the soy sauce, oil, vegetable stock, and garlic in a large bowl.
- Mix the dry ingredients in separate bowls; then add them to the wet ingredients and stir.
- Using ½-cup portions, form the dough into the shape of sausage rolls or patties.
- Cover each sausage completely with aluminum foil.
- Steam in a steamer for about 30 minutes.
- Cool completely.
- Remove them from the foil and place the sausages in storage containers to chill.
Store cooked or uncooked homemade meatless sausage in storage containers (covered tightly with lids) in the refrigerator for up to 10 days, or in the freezer for up to six months.
If your sausage has already been steamed (per instructions above), simply reheat it when you're ready to eat it.
- Oven - Heat up your sausage in the oven for about 15 minutes at 350 degrees.
- Grill - Brush the grill with canola oil to prevent the sausage from sticking. Grill the sausage for about five minutes on each side.
- Microwave - You can also microwave precooked sausage for about a minute (microwave times will vary).
You don't have to use wheat gluten when making your own meatless sausage. If you'd prefer another vegetarian protein source, replace vital wheat gluten (and cut vegetable broth in half) with one of the following in 2-cup portions:
- Cooked lentils, drained and mashed
- Cooked black-eyed peas, drained and mashed
- Cooked chick peas, drained and mashed
- Mashed firm tofu
- Textured vegetable protein, mashed
- Cooked quinoa
- Quorn (mycoprotein)
- Cheese, shredded
- Eggs, raw
You can also change the spices in your recipe based on individual preferences. For example:
- Replace the smoked paprika with 2 teaspoons of ground sage for breakfast sausage.
- Add 2 teaspoons of red pepper flakes for hot/spicy sausage.
- Add 1 tablespoon of maple syrup for sweet maple sausage.
- Make Mexican sausage by eliminating the fennel and smoked paprika and adding two tablespoons of chopped, fresh cilantro, one tablespoon of chili powder, and one finely chopped jalapeno instead.
Meatless Sausage Perks
By choosing to make your own meatless sausage, you're still getting the same great taste and protein content found in real sausage but without the meat and saturated fat. It's a more heart-healthy option without compromising taste.