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Discover deliciously savory, nutritious vegan Italian gluten-free sausages perfect for any meal. Made with a base of quinoa, lentils, mushrooms, and a blend of flavorful spices, these sausages offer a satisfying texture and rich taste without animal products or gluten.
Easy to prepare and incredibly versatile, these sausages are a must-try for anyone looking to enjoy a healthy and hearty plant-based option. Whether served in a bun, on a plate with veggies, as a snack, or for breakfast, the possibilities are endless!
They have a firm exterior and slightly soft texture inside, with a pleasant crunch from oats and walnuts and a moist and tender interior from sautéed vegetables. After steaming, they have a crispy exterior from pan-frying, resulting in a hearty and satisfying bite.
I developed this plant-based and gluten-free sausage recipe to create a healthier alternative to store-bought options, which are often filled with processed ingredients and typically contain gluten. These homemade sausages are not only nutritious and flavorful but also free from common allergens like gluten, dairy, and eggs. They are soy-free, and you can make them nut-free, making them suitable for various dietary restrictions.
I love incorporating them into my weekend veggie barbecues, as they add a delicious, meaty, and wholesome touch to my meals. My favorite way is with buns and chimichurri, a classic sandwich from Argentina, the “Choripan.” So delicious!
I hope you love them too!
HOW TO PREPARE THESE VEGAN ITALIAN GLUTEN-FREE SAUSAGES
(Please read the printable recipe card below for detailed ingredients, measurements, steps, and notes).
This vegan, gluten-free sausage recipe is moderately easy to make. It requires some preparation, such as cooking quinoa and lentils and chopping vegetables, but the steps are straightforward and manageable, and you can do them in advance.
The sausages are bursting with rich, savory flavors from mushrooms, onions, garlic, smoked paprika, and nutritional yeast, offering a harmonious blend of spices and seasonings. Additionally, all the ingredients are simple to find in any grocery store.
To prepare them, cook quinoa and lentils, sauté vegetables, combine all ingredients in a food processor, form into sausages, steam, and then brown in a skillet before serving.
That’s a high-level summary; now, let’s explore kitchen tools, the required ingredients, and the steps with helpful pictures if needed.
USEFUL KITCHEN EQUIPMENT
Here’s a list of essential kitchen tools needed to prepare the recipe:
- Sharp Knife: This is for chopping all the vegetables.
- Cutting Board: A sturdy surface for preparing your ingredients.
- Non-Stick Skillet: To sauté vegetables without sticking.
- Food Processor: For pulsing oats and walnuts, and the rest of the ingredients to the perfect texture.
- Steamer Basket: For steaming the sausages to perfection.
- Cast Iron Pan: To give the sausages a beautiful, firm, and browned exterior.
- Wooden Spoon: For stirring and combining the ingredients.
Now, let’s review the list of ingredients and potential substitutions in some cases.
INGREDIENTS NOTES
Here is a list of everything you will need to prepare this delicious recipe:
- Cooked quinoa: Adds protein and texture; substitute with cooked millet or rice.
- Cooked lentils (red, green, or brown): Provides protein and a hearty base; substitute with cooked chickpeas or black beans.
- Finely chopped mushrooms: Adds umami flavor and moisture.
- Finely chopped onion: Enhances flavor and moisture; substitute with shallots or leeks.
- Minced garlic: Adds aromatic depth; substitute with garlic powder.
- Rolled oats (gluten-free certified): Binds ingredients and adds texture; substitute with gluten-free breadcrumbs or flour.
- Walnuts (optional): Adds crunch and healthy fats; substitute with sunflower or pumpkin seeds for a nut-free option.
- Ground flaxseed: Acts as a binder and adds omega-3s.
- Nutritional yeast: Adds a subtle cheesy, nutty flavor.
- Tamari (gluten-free soy sauce) or coconut aminos: Adds umami and saltiness; substitute with regular soy sauce (if not gluten-free).
- Tomato paste: Adds richness and depth of flavor.
- Smoked paprika: Adds a smoky, savory flavor; substitute with regular paprika or chili powder.
- Italian seasoning: Add a blend of herbs for flavor; substitute with a mix of dried basil, oregano, and thyme.
- Onion powder: Enhances flavor.
- Ground black pepper: Adds a hint of spice.
- Salt: Enhances overall flavor. Sometimes, I like to use garlic salt instead.
- Fennel seeds (optional): Adds a sausage-like flavor; omit if not desired.
DIRECTIONS WITH PICTURES
To prepare this delicious dish, follow these steps:
Prepare Ingredients: Cook quinoa and lentils.
Chop and sauté Vegetables: Finely chop mushrooms and onion, and mince garlic. Sauté onions, garlic, and mushrooms in a non-stick skillet until onions are translucent.
Mix Ingredients: Pulse oats (and walnuts) in a food processor. Add quinoa, lentils, sautéed vegetables, flaxseed, nutritional yeast, tamari, tomato paste, and seasonings. Pulse until combined but textured.
Form and Chill Sausages: Shape the mixture into sausages (about 1/3 cup each). Chill on a parchment-lined plate for 20 minutes.
Steam Sausages: Wrap each sausage in parchment and foil, then steam for 30-35 minutes.
Cook Sausages: Brown sausages in a cast iron pan over medium heat for 5-7 minutes per side.
Cool and Serve: Let the sausages cool slightly before serving. You can enjoy them on their own, in a bun, or as part of a meal.
Enjoy!
WHAT WILL YOU LOVE ABOUT THIS RECIPE?
Well, you will find that it is:
- Versatile: These sausages can be used in various dishes, from breakfast to dinner.
- Healthy: Packed with protein, fiber, vitamins, and minerals.
- Make-Ahead friendly: Prepare in advance and store for quick meals throughout the week.
Let’s prepare these vegan Italian sausages!
WATCH THE STEP-BY-STEP VIDEO!
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PRINTABLE RECIPE CARD
EASY VEGAN ITALIAN GLUTEN-FREE SAUSAGES (WFPB)
Equipment
- 1 Non-Stick Skillet
- 1 Food processor
- 1 Steamer Basket
- 1 Cast Iron Pan
Ingredients
- 1 cup cooked quinoa
- 1 cup cooked lentils (red, green or brown)
- 1 cup mushrooms (finely chopped)
- 1 onion (small, finely chopped)
- 2 cloves garlic (minced)
- 1 cup rolled oats (gluten-free certified)
- ½ cup walnuts (optional, chopped)
- 2 Tbsp ground flaxseed
- 3 Tbsp nutritional yeast
- 2 Tbsp tamari (gluten-free soy sauce or coconut aminos)
- 2 Tbsp tomato paste
- 1 tsp smoked paprika
- 2 tsp Italian seasoning
- 2 tsp onion powder
- ½ tsp ground black pepper
- ½ tsp salt (or to taste)
- ½ tsp fennel seeds (optional for a more sausage-like flavor)
Instructions
- Prepare the Ingredients: Cook the quinoa and lentils according to package instructions. Finely chop the mushrooms and onion, and mince the garlic.
- Sauté Vegetables: In a non-stick skillet, sauté the chopped onions, garlic, and mushrooms over medium heat until they release moisture and the onions are translucent. If necessary, add a small amount of vegetable broth to prevent sticking.
- Mix Ingredients: In a food processor, pulse the rolled oats and walnuts (if using) until they have a coarse texture. Add the cooked quinoa, lentils, sautéed vegetables, ground flaxseed, nutritional yeast, tamari, tomato paste, smoked paprika, Italian seasoning, onion powder, black pepper, salt, and fennel seeds. Pulse until the ingredients are well combined but still retain some texture (don’t overprocess the mixture, or you will get a paste and mushy consistency).
- Form the Sausages and chill: Form the sausages with your hands (using 1/3 cup of the mixture). If the mixture is too sticky, wet your hands or place it in the freezer for 7-10 minutes, and try again. Then, place the sausages on a serving plate lined with parchment paper and refrigerate them for 20 minutes to make them firm and not sticky.
- Steam the Sausages: Bring water to a boil in a large pot and add a steamer basket. Wrap each sausage in parchment paper and tin foil, twisting the ends to seal*. Place the sausages in the steamer basket and steam for 30-35 minutes.
- Cook the Sausages: Heat a cast iron pan over medium heat. Add the steamed sausages and cook on each side for 5-7 minutes until they are firm and slightly browned.
- Cool and Serve: Let the sausages cool for a few minutes before serving. They can be enjoyed on their own, in a bun, or as a part of a larger meal.
Notes
- The total time doesn’t include cooking the lentils and quinoa (you can make them in advance, and it will take 20 minutes).
- Nut Allergy Alternative: If you have a nut allergy or prefer not to use walnuts, you can substitute sunflower or pumpkin seeds. They provide a similar texture and nutritional profile without the allergens.
- Consistency: If the sausage mixture is too dry, add water, one tablespoon at a time, until the desired consistency is achieved. If it’s too wet, add more ground flaxseed or oat flour.
- Baking Method: You can bake the sausages instead of cooking them in a pan. After steaming, place the sausages on a baking sheet lined with parchment paper. Bake in a preheated oven at 375°F (190°C) for 10-15 minutes, turning them halfway through, until they are firm and slightly browned.
- Storage: These sausages can be stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 3 months. To freeze the sausages, do so after they have been steamed.
- * don’t throw away the tin foil when you open the wrap. Keep it for this type of recipe.
- Recipe adapted from my GF black bean burgers—method of cooking learned from Turnip Vegan.
WAYS TO ENJOY THESE ITALIAN SAUSAGES
These versatile sausages can easily be incorporated into various meals, making them a delicious and nutritious addition to your plant-based diet. Here you have some ideas:
- In a Bun: Serve the sausages in a gluten-free or whole wheat bun with your favorite toppings like mustard, ketchup, sauerkraut, or pickles for a delicious vegan hot dog. You can also use chimichurri sauce to make a “choripan”, a classic Argentinian sandwich (recipe coming soon!).
- On a Salad: Slice sausages and add them to a bed of mixed greens, cherry tomatoes, cucumbers, and avocado for a protein-packed salad.
- With Grilled Veggies: For a hearty and nutritious meal, pair the sausages with a medley of grilled vegetables, such as bell peppers, zucchini, and asparagus.
- In a Wrap: Slice the sausages and add them to a gluten-free or whole wheat tortilla wrap with lettuce, tomatoes, cucumbers, and a drizzle of vegan dressing for a quick and tasty lunch.
- As a Breakfast Side: Serve the sausages alongside a tofu scramble, roasted potatoes, and fresh fruit for a satisfying vegan breakfast.
- In a Pasta Dish: Slice the sausages and toss them with your favorite gluten-free pasta, marinara sauce, and fresh basil for a comforting dinner.
- With Rice or Quinoa: Serve the sausages over a bowl of rice or quinoa, steamed vegetables, and a sprinkle of nutritional yeast for added flavor.
- As a Snack: Enjoy the sausages on their own as a protein-packed snack, perfect for on-the-go.
If you are hungry for more satisfying and delicious burgers or vegan meaty recipes, check out some ideas here.
DID YOU MAKE THESE VEGAN ITALIAN GLUTEN-FREE SAUSAGES?
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