Vegetarian sausages are one of the most versatile and satisfying meat-free alternatives that can easily be incorporated into your daily meals. Whether you’re following a plant-based diet, cutting down on meat for health reasons, or simply looking for something a bit different for dinner, these sausages deliver all the savory, hearty flavors that traditional sausages offer – without the meat.
But what’s great about homemade vegetarian sausages is that you have complete control over the ingredients and seasoning. You can experiment with flavors, spices, and textures to suit your personal taste. Plus, it’s an opportunity to get a bit creative with how you use plant-based protein sources, such as lentils, tofu, tempeh, or even seitan.
In this guide, we’ll take you through a comprehensive vegetarian sausage recipe that’s easy to make, budget-friendly, and will have everyone at the table asking for more. Whether you’re a seasoned vegetarian or simply trying out new recipes, you’re in for a treat!
Vegetarian Sausages Recipe
This vegetarian sausage recipe uses a combination of flavorful ingredients like mushrooms, lentils, and oats to create a perfect balance of texture, taste, and nutrition. It’s the kind of recipe you can tailor to your liking by adjusting seasonings or adding different vegetables. The sausages are hearty and satisfying, with just the right bite and flavor that makes them perfect for grilling, frying, or even baking.
Here’s the recipe:
Ingredients Needed
- 1 cup cooked lentils (green or brown work best)
- 1 cup finely chopped mushrooms (button mushrooms or cremini are ideal)
- ½ cup breadcrumbs (preferably whole wheat for added texture)
- 1/3 cup rolled oats
- 2 tbsp olive oil (for sautéing the mushrooms)
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 2 tbsp soy sauce (or tamari for gluten-free option)
- 1 tbsp tomato paste
- 2 tsp dried sage (or fresh, finely chopped)
- 1 tsp dried thyme
- 1 tsp smoked paprika (for a smoky flavor)
- 1 tsp ground black pepper
- 1 tsp salt (or to taste)
- ½ cup vegetable broth
- 1 tbsp nutritional yeast (optional, but adds a nice cheesy depth)
- 1 tbsp ground flaxseeds (mixed with 3 tbsp water to form a flax egg)
- 1 tbsp cornstarch (for binding)
Cooking Instructions
- Prepare the flax egg: In a small bowl, combine the ground flaxseeds with 3 tablespoons of water. Let it sit for about 5 minutes until it thickens and becomes gel-like.
- Sauté the veggies: Heat the olive oil in a large skillet over medium heat. Add the chopped onions and garlic, sautéing them for about 2-3 minutes until fragrant. Add the chopped mushrooms and cook for another 5-7 minutes until they release their moisture and become golden brown.
- Combine the ingredients: In a food processor, combine the cooked lentils, sautéed vegetables, breadcrumbs, oats, soy sauce, tomato paste, spices (sage, thyme, paprika, pepper), nutritional yeast (if using), vegetable broth, and the flax egg. Pulse until the mixture is well combined but still retains some texture. You want it to be sticky enough to form into sausages, so don’t over-process it into a paste.
- Shape the sausages: Wet your hands to prevent sticking, then divide the mixture into 6 to 8 portions. Roll each portion into a log shape, approximately the size of a traditional sausage.
-
Cook the sausages: You have several options here:
- Pan-fry: Heat a little oil in a skillet over medium heat. Add the sausages and cook for about 6-8 minutes, turning occasionally until they’re golden brown and crispy on all sides.
- Grill: Preheat the grill to medium heat. Place the sausages on the grill and cook for 5-7 minutes, turning occasionally to get a nice char on all sides.
- Bake: Preheat your oven to 375°F (190°C). Place the sausages on a baking sheet lined with parchment paper and bake for 20-25 minutes, flipping halfway through, until crispy on the outside.
- Serve: Once cooked, your vegetarian sausages are ready to be served! Pair them with grilled vegetables, mashed potatoes, or your favorite sauce and enjoy.
Ingredient Science Spotlight
- Lentils: These little legumes are packed with protein, fiber, and iron, making them a fantastic base for vegetarian sausages. They help provide the sausages with structure and a hearty texture, while also contributing to the nutritional value.
- Mushrooms: Mushrooms are rich in umami, the savory flavor that makes dishes taste “meaty”. They help to mimic the flavor of traditional sausages and add moisture, so the sausages don’t end up dry.
- Oats: Not just for breakfast, oats help bind the ingredients together and provide additional texture. The rolled oats give the sausages a satisfying bite and help absorb any excess moisture.
- Flaxseeds: When mixed with water, ground flaxseeds create a gel-like consistency that acts as a binder, replacing the role of eggs in this recipe. They also add omega-3 fatty acids and fiber to the sausages.
Expert Tips
- Texture Tip: If your mixture feels too dry or crumbly, add a little more vegetable broth, one tablespoon at a time, until it reaches the right consistency. You want the mixture to hold together when shaped into sausages but not be too wet.
- Flavor Tip: The secret to really flavorful vegetarian sausages is the seasoning. Don’t be afraid to taste the mixture before cooking and adjust the seasonings to your liking. Add a bit of soy sauce or liquid smoke for a deeper flavor, or experiment with different herbs like rosemary or marjoram.
- Binding Tip: If the sausages are falling apart during cooking, it might be due to not enough binder. You can always add a bit more flaxseed, breadcrumbs, or cornstarch to help hold the shape better.
- Freezer Tip: These sausages freeze beautifully! You can shape them ahead of time, freeze them on a baking sheet, and then transfer them to a bag for longer storage. When you’re ready to cook, just thaw them overnight and cook as usual.
Recipe Variations
- Spicy Sausages: Add a little kick by including chili flakes, cayenne pepper, or a chopped jalapeño pepper to the mix. This will give your sausages a spicy, zesty flavor.
- Herbed Sausages: Mix in fresh herbs like parsley, basil, or oregano for an aromatic variation. Fresh herbs give the sausages a fragrant, garden-fresh flavor.
- Cheesy Sausages: If you miss the cheesy element, you can add vegan cheese or more nutritional yeast for a cheesy taste.
- Grilled Veggie Sausages: Incorporate grilled bell peppers, zucchini, or even eggplant into the mixture for a smoky, veggie-packed version of the sausages.
Final Words
Making your own vegetarian sausages is a fun and rewarding experience. Not only do you get to enjoy a meal that’s packed with plant-based nutrition, but you can also customize the flavors to suit your cravings. It’s an opportunity to experiment with different textures, spices, and even ingredients. Whether you’re cooking for yourself, your family, or guests, these sausages will satisfy all the savory cravings you could have, without compromising on flavor or nutrition.
FAQs
What Are The Main Ingredients For A Vegetarian Sausage Recipe?
The main ingredients for vegetarian sausages typically include plant-based proteins like lentils, chickpeas, or tofu, along with vegetables such as onions and garlic. Additionally, breadcrumbs or oats may be used as a binder, and seasonings like herbs, spices, soy sauce, and nutritional yeast help provide flavor and texture.
Can I Use Soy Protein Instead Of Lentils Or Chickpeas In A Vegetarian Sausage Recipe?
Yes, soy protein is an excellent alternative to lentils or chickpeas. It is often used for its meat-like texture and high protein content. When using soy protein, it’s important to rehydrate it properly and adjust the seasonings to ensure the sausages have enough flavor.
How Can I Make Vegetarian Sausages Gluten-free?
To make vegetarian sausages gluten-free, substitute wheat-based ingredients like breadcrumbs or vital wheat gluten with gluten-free alternatives such as rice flour, chickpea flour, or gluten-free oats. Ensure that all seasonings and sauces used are also gluten-free.
Can I Bake Vegetarian Sausages Instead Of Frying Them?
Yes, baking is a healthier alternative to frying. Preheat your oven to 375°F (190°C) and place the sausages on a lined baking sheet. Bake for 20-30 minutes, flipping halfway through, until they are golden brown and firm. Baking helps retain the flavors and ensures an even cook.
What Kind Of Herbs And Spices Can I Use In A Vegetarian Sausage Recipe?
Common herbs and spices used in vegetarian sausages include sage, thyme, rosemary, garlic powder, onion powder, smoked paprika, black pepper, and ground cumin. You can also experiment with chili flakes, fennel seeds, or nutmeg depending on the flavor profile you desire.
How Do I Make Vegetarian Sausages Hold Together Well?
To help vegetarian sausages hold together, use binders like breadcrumbs, oats, or mashed potatoes. Additionally, adding a small amount of vegetable oil or a flaxseed egg (flaxseed mixed with water) can help improve the texture and prevent crumbling.
Can I Freeze Vegetarian Sausages?
Yes, vegetarian sausages can be frozen. After shaping the sausages, arrange them on a baking sheet and freeze them individually before transferring to a freezer-safe container. They can be stored for up to 3 months. To cook, simply thaw them overnight and bake or pan-fry as usual.
Are Vegetarian Sausages A Good Source Of Protein?
Yes, vegetarian sausages can be a good source of plant-based protein, especially when made with ingredients like lentils, chickpeas, tofu, or soy protein. Including a variety of these ingredients in your recipe ensures a well-rounded nutrient profile.
How Long Do Vegetarian Sausages Take To Cook?
Vegetarian sausages typically take 15-20 minutes to cook when pan-fried or grilled, depending on their size and thickness. When baking, they usually require 20-30 minutes at 375°F (190°C), turning halfway through to ensure even cooking.
What Can I Serve With Vegetarian Sausages?
Vegetarian sausages pair well with a variety of side dishes such as mashed potatoes, roasted vegetables, sautéed greens, or a fresh salad. They can also be enjoyed in a bun with your favorite condiments, like mustard, ketchup, or vegan mayo.