Yes it can be done! You can make healthy vegan sausage that is gluten free, oil free, sugar free and low sodium. I was inspired by the new Engine 2 cookbook recipe for Epic Brats. My friend has an intolerance to legumes so I wanted a bean free vegan sausage that she could eat. This one really is a Darn Good Vegan Sausage. Change the seasonings for a wide variety of sausage flavors. You can brown them in a skillet or put them on the BBQ grill and wow your friends.
Check out my blog at www.nutmegnotebook.com for more whole food plant based recipes that are oil free, gluten free and low sodium.
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Darn Good Vegan Sausage
2 cups water
2 cups rolled oats
1/4 cup ground flax seeds - I like the Bob’s Red Mill Golden Flax
1/3 cup nutritinal yeast
1 Tablespoon garlic powder
1 Tablespoon onion powder
1 Tablespoon rounded - sage
1 Tablespoon rounded - Italian seasoning
1 teaspoon fennel seeds slightly crushed with a mortar and pestal
1/4 - 1/2 teaspoon red pepper flakes
Brown Rice Wrappers - purchased from Whole Foods, Health Food Stores or the ethnic section of the grocery store
A bowl of warm water
Put spices, nutritional yeast and ground flax in boiling water in a medium size sauce pan on the stove, stir, add oats and stir while cooking until it starts to come together and looks like a “hot mess.” This takes a couple of minutes because the oats need to cook. Remove from the heat. Line a baking sheet or tray with parchment paper. Using 1/3 cup of mixture at a time roll in your hands to form a log shape, place on parchment paper. Repeat with the rest of the mixture. Chill for 15-20 minutes in the fridge to help it set up.
Once chilled remove from the fridge. Put warm not hot water in a large bowl. Dip one brown rice wrapper at a time in the water, let excess water drip off. Place damp wrapper on a cutting board. Take one of the sausage logs and place it towards one end of the wrapper, fold up the wrapper nearest you over the sausage mixture, fold in the sides and roll up. Place on a plat or parchment lined baking sheet being careful that they don’t touch as they will stick together. Repeat with all the sausage mixture. Chill for 15-20 minutes. Preheat a non stick skillet over medium heat, add sausages leaving enough room in the pan to roll them over. Cook for 5-7 minutes rolling the sausage over to be sure they brown on all sides. Remove and enjoy with your favorite condiments!
Variations: I plan on making different sausages based on the seasonings and add ins. Maybe some sun dried tomatoes, onion, garlic, pepperoni seasoning and fresh basil for a pizza flavor. Some cooked red lentils, curry, cinnamon and turmeric for an Indian style. What about a little chopped apple, cranberries, sage and onion mixture for an Apple -Cran stuffing type sausage. Mexican with jalapeno, corn, ground cumin, and chipotle powder. See what I mean, the possibilities are endless.
Basic sausage recipe created by Kerry Blumenthal, wrapping in a brown rice wrapper inspired by Engine 2 Cookbook.