These meatless bean-packed sausages taste just like the real thing-and they’re full of fiber (5 grams per link).
| Level: | Intermediate |
| Total: | 3 hr 25 min |
| Active: | 30 min |
| Yield: | 6 servings of 2 sausage links |
Ingredients
- 3 tablespoons olive oil, plus more for cooking
- 1/2 small onion, finely chopped
- 8 ounces mushrooms, finely chopped
- Kosher salt
- 1 tablespoon low-sodium soy sauce
- Two 15-ounce cans pinto beans, drained and rinsed
- 1/3 cup chickpea flour
- 2 tablespoons finely chopped fresh sage
- 2 teaspoons finely chopped fresh thyme
- 1 1/2 teaspoons pure maple syrup
- 1 teaspoon finely chopped fresh rosemary
- 1/2 teaspoon freshly ground nutmeg
- Pinch red pepper flakes
- Freshly ground black pepper
- Serving suggestions: whole-grain avocado toast, sliced tomato and fried polenta rounds with maple syrup
Instructions
- Heat 2 tablespoons of oil in a large skillet over medium-high heat, then add the onions, mushrooms and 1/4 teaspoon salt and cook, stirring, until the onions and mushrooms are soft and thick almost like a paste, about 6 minutes. Stir in the soy sauce and remove from the heat. Let cool.
- Put the drained beans, chickpea flour, onion-mushroom mixture and 1 tablespoon oil in a food processor and pulse until the beans are finely chopped and hold together when squeezed, but not a smooth paste. Add the sage, thyme, maple syrup, rosemary, nutmeg, red pepper flakes, 1 teaspoon salt and 1/4 teaspoon pepper and pulse until combined.
- Divide the bean mixture into 12 even portions. Roll each out into a cylinder about 4 inches long, then roll up tightly in plastic wrap and twist the ends to secure.
- Set up a steamer and arrange the rolled up sausages in it (you may have to do this in batches). Heat the steamer over medium heat and once steaming, cover and steam until the sausages have plumped up, about 20 minutes. Remove from heat, uncover and refrigerate the steamed sausages until firm, about 2 hours or up to overnight.
- Preheat the oven to 350 degrees F. Unwrap the sausages and heat the remaining 2 tablespoons oil in a large ovenproof nonstick skillet over medium-high heat. Add the sausages and cook, turning them as needed, until browned and crisp all over, about 5 minutes. Transfer the skillet to the oven and bake until heated all the way through, about 5 minutes.
Nutrition Facts
| Calories | 170 calorie |
| Total Fat | 8 grams |
| Saturated Fat | 1 grams |
| Cholesterol | 0 milligrams |
| Sodium | 470 milligrams |
| Carbohydrates | 17 grams |
| Dietary Fiber | 5 grams |
| Protein | 7 grams |
Reviews
The flavor in these is great! My only complaint is the consistency is pretty soft. I might try baking them for a bit, then frying to see if this helps firm up.