EASY VEGAN ITALIAN GLUTEN-FREE SAUSAGES (WFPB)
Savor the flavor of these plant-based gluten-free sausages made with quinoa, lentils, and mushrooms. Perfect for any meal, these vegan sausages are healthy, delicious, and easy to make.
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.