Vegan Bean Sausages are a fantastic option for those looking to incorporate plant-based protein into their meals. Made primarily from wholesome ingredients like beans, oats, and walnuts, these sausages not only boast a smoky flavor but also pack a nutritional punch. Perfect for both vegans and those seeking healthier meal choices, this recipe makes a satisfying dish for any occasion. Plus, they are high in protein and versatile enough to serve alongside your favorite sides, such as mashed potatoes or fresh salad.
Why This Recipe Is Helpful
- It’s a healthy alternative to traditional sausages, offering plant-based protein and healthy fats.
- The recipe is simple and can be made with everyday ingredients you likely already have in your pantry.
- These sausages can be frozen for future meals, making them a convenient option for busy weeknights.
Best For
This recipe is perfect for vegans, vegetarians, or anyone looking to cut down on meat while still enjoying hearty meals.
Be Careful If
If you have a nut allergy, be cautious as this recipe contains walnuts.
Ingredients
- 3 tablespoons (45 g) chia seeds
- 1/2 cup (120 ml) water
- 1 cup (90 g) rolled oats
- 1/2 cup (60 g) walnuts
- 1 teaspoon seasoning
- 1/2 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1 teaspoon garlic powder
- 1 onion, roughly chopped
- 1 1/2 tablespoons (22 ml) soy sauce
- 1 tablespoon (15 g) tomato paste
- 2 cloves fresh garlic, minced
- 1 1/2 cups (250 g) canned white beans, drained and rinsed
Ingredient Notes
- Chia seeds act as a binding agent and provide extra nutrition.
- Feel free to substitute walnuts with sunflower seeds for a nut-free option.
- Using fresh garlic enhances the flavor significantly.
Kitchen Tools Needed
- Blender or food processor
- Steamer basket or pot for steaming
- Foil for wrapping sausages
Step-by-Step Instructions
- Begin by grinding the chia seeds in a small bowl. Add water, stir, and let the mixture sit for about 10–15 minutes until it thickens.
- In a blender, combine the rolled oats, walnuts, seasoning, ground cumin, smoked paprika, salt, and garlic powder.
- Add the chopped onion, soy sauce, tomato paste, minced garlic, and white beans to the blender.
- Blend until the mixture holds together but still has some texture.
- Divide the mixture into portions and shape them into sausage forms. Wrap each sausage tightly in foil, twisting the ends to secure.
- Set up your steamer over boiling water and steam the sausages for about 35 minutes. They should firm up and become chewy.
- Serve your vegan bean sausages with mashed potatoes and a fresh salad for a delicious and filling meal.
Pro Tips
- Make sure to blend the mixture just enough to combine without turning it into a paste to maintain texture.
- If the mixture seems too dry, add a splash of vegetable broth or more water until desirable consistency is achieved.
- Ensure the sausages are tightly wrapped in foil to avoid water seeping in during the steaming process.
Lighter Swaps
- Substitute rolled oats for a gluten-free option with gluten-free oats if necessary.
- You can decrease the amount of walnuts or replace them with more beans to reduce fat content.
Common Mistakes
- Not letting the chia seed mixture sit long enough may lead to a runny texture, making it hard to shape sausages.
- Over-blending can result in a mushy product instead of a chunky sausage.
Serving Suggestions
Pair these sausages with a tangy salad or creamy mashed potatoes for a balanced meal.
Storage Instructions
Store any leftover sausages in an airtight container in the refrigerator for up to 4 days.
Reheating Tips
Reheat the sausages in a steamer or lightly on a skillet to maintain their texture.
Nutrition Estimate
- Calories: 150 per sausage
- Protein: 7 g
- Carbs: 14 g
- Fat: 6 g
Values are estimates and may vary by ingredients and portion size.
Recipe Summary
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Servings: 4
- Cuisine: Vegan
- Course: Main Dish
- Calories: 150
Frequently Asked Questions
Can I freeze these vegan sausages?
Yes, cooked sausages can be frozen and enjoyed later.
What can I serve them with?
These sausages pair well with mashed potatoes, sautéed vegetables, or fresh salads for a complete meal.
Are these sausages healthy?
Yes, they provide a good source of protein and are made from whole ingredients, suitable for many dietary preferences.
These Vegan Bean Sausages are a delightful meal option, and for more nutritious ideas, check out this baked chickpea and vegetable patties recipe!
