Easy Vegan Sausage (Soy- & Gluten-Free!)
User Reviews
4.9
252 reviews
Excellent
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Prep Time
20 mins
-
Cook Time
20 mins
-
Total Time
40 mins
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Servings
8 (Sausages)
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Calories
140 kcal
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Course
Main Course, Breakfast
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Cuisine
Vegan
Easy Vegan Sausage (Soy- & Gluten-Free!)
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Easy vegan sausage made with pinto beans, quinoa, nuts, and spices! Flavorful, comforting, and perfect for breakfast, brunch, and beyond!
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Ingredients
SAUSAGE
- 1 cup cooked + cooled quinoa (see notes for cooking instructions)
- 1 ounce can pinto beans (rinsed and dried // or sub black beans)
- 2 heaping cups thinly sliced cremini or button mushrooms
- 2 Tbsp Coconut aminos (or sub tamari, but start with less as it's saltier)
- 2/3 cup raw pecans (or sub other nut such as walnuts, or seed such as sunflower seeds)
- 1/2 tsp each sea salt and black pepper (plus more to taste)
- 4 cloves garlic, minced
- 1 Tbsp fresh chopped thyme, rosemary, or sage (or sub half the amount in dried)
- 2 tsp smoked paprika
- 1/2 tsp fennel seeds
- 1/4 tsp ground cayenne pepper or red pepper flake (optional // omit for less heat)
- 1 pitted Medjool date (optional // for binding — offsets the spice)
- Oil for cooking (optional)
Instructions
- If you haven’t done so, cook quinoa and set aside to cool (see notes for instructions).
- Preheat oven to 350 degrees F (176 C) and spread the rinsed and dried canned beans onto a parchment-lined baking sheet. Bake beans for ~10 minutes. They should appear dry and cracked open (when cooked this way, they do not become mushy in the sausage mix). Set aside to cool.
- In the meantime, heat a medium to large cast-iron or metal skillet over medium/medium-low heat. Once hot, add the sliced mushrooms and coconut aminos and cook on medium/medium-high for about 4-5 minutes, stirring frequently or until they’re browned, fragrant, and cooked down to half their original size (see photo). Set aside.
- To a food processor, add quinoa and pecans and blitz/pulse into a loose meal (some texture is good — you don’t want a powder).
- Next, add cooked beans, cooked mushrooms, sea salt and black pepper, garlic, fresh herbs, paprika, fennel, cayenne or pepper flake (optional), and date (optional for binding and well-balanced flavor). Pulse a few times to combine (some texture is good — you're not going for a purée).
- The texture should be moldable when squeezed in your hands. If too dry, add more coconut aminos. If too wet, you can stir (not blend) in some extra quinoa. NOTE: The more you pulse / blend, the wetter the texture will become. So pulse just until combined to preserve the texture.
- Taste a small amount and adjust flavor as needed, adding more cayenne pepper or red pepper flake for heat, salt to taste, coconut aminos for more depth of flavor / saltiness, or paprika for smokiness.
- Form the mixture into patties (about 8 as the recipe is written) using your hands first to form into balls and then pressing to form into discs. NOTE: At this point you can arrange the sausage between layers of parchment paper if stacking and refrigerate up to 4-5 days in advance for quick + easy cooking throughout the week. Though for best freshness, it's best to transfer to the freezer after 2 days.
- TO COOK: Heat a large skillet over medium heat. Once hot, add just enough oil to coat the surface (or use a non-stick or seasoned cast iron pan) and add only as many patties as will fit comfortably in the pan. Sprinkle the tops with a bit more salt and black or red pepper. See notes for baking instructions.*
- Cook for 3-4 minutes or until the underside is browned (turn down heat if browning too quickly). Then gently flip with a spatula and cook on the other side for 3-4 minutes more, or until the underside is browned.
- Serve immediately as is or alongside other breakfast favorites, like our Best Vegan Breakfast Potatoes, Southwest Tofu Scramble, or Easy Vegan Scrambled “Eggs.”
- Store leftovers in the refrigerator up to 4-5 days or in the freezer up to 1 month. You can also make patties ahead of time (up to 1 month), freeze (uncooked), and thaw before cooking. Cook as instructed.
Notes
- *Prep time does not include cooking and cooling quinoa. To cook quinoa: Add 1 part rinsed, drained quinoa to a small saucepan and toast for 3 minutes over medium heat. Then add slightly less than 2 parts water and bring to a boil. Once boiling, cover and reduce heat to a simmer. Cook for 18 minutes or until water is absorbed. Then fluff with a fork, remove from the heat, and crack the lid so the quinoa can cool. (As this recipe is written, the amounts should be 1/2 cup quinoa : scant 1 cup water.)*To bake sausages: Place patties on a parchment-lined baking sheet and bake at 350 degrees F (176 C) for 15-23 minutes (will depend on preferred doneness) or until hot and slightly crispy on the outside. *Nutrition information is a rough estimate calculated without optional ingredients.
Nutrition Information
Show Details
Serving
1sausages
Calories
140
(7%)
Carbohydrates
15.1g
(5%)
Protein
4.8g
(10%)
Fat
7.4g
(11%)
Saturated Fat
0.7g
(4%)
Polyunsaturated Fat
2.3g
Monounsaturated Fat
3.9g
Trans Fat
0g
Cholesterol
0mg
(0%)
Sodium
294mg
(12%)
Potassium
279mg
(8%)
Fiber
3.6g
(14%)
Sugar
1.9g
(4%)
Vitamin A
200IU
(4%)
Vitamin C
1.7mg
(2%)
Calcium
40mg
(4%)
Iron
1.3mg
(7%)
Nutrition Facts
Serving: 8(Sausages)
Amount Per Serving
Calories 140 kcal
% Daily Value*
| Serving | 1sausages | |
| Calories | 140 | 7% |
| Carbohydrates | 15.1g | 5% |
| Protein | 4.8g | 10% |
| Fat | 7.4g | 11% |
| Saturated Fat | 0.7g | 4% |
| Polyunsaturated Fat | 2.3g | 14% |
| Monounsaturated Fat | 3.9g | 20% |
| Trans Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 294mg | 12% |
| Potassium | 279mg | 6% |
| Fiber | 3.6g | 14% |
| Sugar | 1.9g | 4% |
| Vitamin A | 200IU | 4% |
| Vitamin C | 1.7mg | 2% |
| Calcium | 40mg | 4% |
| Iron | 1.3mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
252 reviews
Excellent
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