Ingredients
Sausage Mixture
- 3 flax eggs (3 tbsp ground flax meal mixed with 9 tbsp water)
- 1.5 cups cooked cannellini beans (rinsed and drained)
- 1/2 tbsp olive oil
- 2 shallots (finely chopped)
- 3 garlic cloves (minced)
- 1/4 cup sun-dried tomatoes (finely chopped)
- 1 cup old-fashioned rolled oats
- 2/3 cup walnuts
- 3 tbsp nutritional yeast
- 1 tbsp tomato puree
- 1 tbsp parsley (finely chopped)
- 1.5 tbsp tamari
- 1.5 tsp dried Italian seasoning
- 1.5 tsp fennel seeds
- 1.5 tsp smoked paprika
- 3/4 tsp finely ground sea salt
- 1/4 tsp ground black pepper
- 1/8 tsp red pepper flakes
For Frying
- 1 tbsp olive oil
Instructions
- Prepare flax eggs: In a small bowl, mix 3 tablespoons of ground flax meal with 9 tablespoons of water to create 3 flax eggs. Set aside to thicken while you prepare the other ingredients.
- Dry the beans: Drain and rinse the cooked cannellini beans thoroughly. Lay them out on a kitchen towel and dry very well to remove excess moisture for better texture in the sausage.
- Sauté aromatics: Heat 1/2 tablespoon olive oil in a skillet over medium heat. Add the finely chopped shallots and sauté for about 4 minutes until soft and translucent. Add minced garlic and sun-dried tomatoes, cook for an additional 1 minute until fragrant. Remove from heat and set aside to cool.
- Prepare oat and walnut base: In a food processor or blender, pulse the rolled oats and walnuts until they reach a coarse, crumbly texture.
- Combine all ingredients: Add the dried cannellini beans, cooked shallot mixture, nutritional yeast, tomato puree, parsley, tamari, Italian seasoning, fennel seeds, smoked paprika, sea salt, ground pepper, red pepper flakes, and the prepared flax eggs to the food processor. Pulse several times just to combine ingredients evenly without over-processing; the mixture should remain slightly chunky.
- Chill the mixture: Transfer the sausage mixture into a container and place it in the freezer for 40 minutes to firm up, making it easier to shape.
- Shape sausages: Remove the mixture from the freezer. Lightly oil your hands with olive oil and form the mixture into 8 long sausage shapes. Rolling them on a cutting board can help achieve even cylindrical shapes.
- Pan-fry the sausages: Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the shaped sausages and cook them for about 7 minutes total, turning every 2 minutes or so, until all sides are golden brown and cooked through.
- Serve: Serve the pan-fried vegan sausages hot, paired with your favorite sides like baked beans, sautéed spinach, and roasted tomatoes for a hearty meal.
Notes
- Drying the beans thoroughly is key to preventing soggy sausages.
- Do not over-process the sausage mixture to maintain a good texture.
- Chilling the mixture before shaping helps the sausage hold its shape while frying.
- Use olive oil or a neutral oil with a high smoke point for frying.
- These sausages can be stored in the fridge for up to 3 days or frozen before cooking.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Frying
- Cuisine: Italian
- Diet: Vegan
