Vegan Italian Sausage Recipe
User Reviews
5
Vegan Italian Sausage Recipe
Description
The recipe begins by sautéing onions and garlic in olive oil, then adding tomato paste, miso paste, sun-dried tomatoes, nutritional yeast, and a blend of Italian spices such as oregano, fennel seeds, thyme, and smoked paprika. This savory base is combined with pea protein and vital wheat gluten to form a dough that replicates the texture of sausage.
The dough is kneaded until smooth and shaped into links, then wrapped and steamed to set the structure and develop a firm but tender bite. After steaming, the sausages can be grilled or pan-fried. Letting them rest, especially chilled overnight, improves firmness and flavor.
This technique balances moisture and protein content to create a sausage that mimics the chewiness and seasoning complexity of meat-based varieties, suitable for plant-based diets.
Adjusting hydration during mixing ensures the dough is neither too dry nor sticky, which affects texture and handling. Proper steaming locks in moisture and flavor, while resting helps them firm up for optimal texture.
Ingredients
- 2 tablespoons olive oil
- 1 cup onion diced
- 1 tablespoon garlic minced
- 3 tablespoons tomato paste
- 2 tablespoons miso paste
- ⅓ cup sun-dried tomatoes drained and chopped, in oil
- 1 tablespoon nutritional yeast
- 1 ½ teaspoons oregano
- ¼ teaspoon black pepper ground
- 1 teaspoon thyme dried
- 2 teaspoons fennel seeds
- ¾ teaspoon salt
- 1 tablespoon maple syrup
- 1 teaspoon molasses
- ½ teaspoon smoked paprika
- ½ teaspoon red pepper flakes crushed
- 1 cup vegetable stock or water, unsalted
- ½ teaspoon liquid smoke
- ¼ cup pea protein plain, unflavored
- 2 cups vital wheat gluten
Instructions
- Warm the olive oil in a sauté pan over medium heat. After 90 seconds, when the oil is hot, sauté diced onion and minced garlic for 3-4 minutes until softened.
- Raise the heat to high and add the tomato paste, miso paste, chopped sun-dried tomatoes, nutritional yeast, dried oregano, pepper, dried thyme, fennel seeds, salt, maple syrup, molasses, smoked paprika, crushed red pepper flakes and unsalted vegetable stock (or water) and liquid smoke. After the mixture comes to a boil, remove the pan from heat and allow the mixture to cool for 10 minutes.
- In a large mixing bowl, stir together the plain pea protein and vital wheat gluten. Pour the contents of the pan into the bowl with the dry ingredients.
- Knead the mixture for a few minutes until it forms a firm dough. If the mixture is too dry to come together, you can add a tiny bit of extra water as needed.
- Divide the dough into 6 equal pieces and shape them into sausage links.
- Wrap each sausage link individually in lightly oiled parchment paper, and then wrap the parchment-wrapped sausages in aluminum foil, twisting the ends to seal.
- In a steamer over medium heat, steam the wrapped sausages for 35 minutes until they are firm and fully cooked.
- After steaming, you can unwrap the sausage and grill or pan-fry them for added texture and flavor.
Notes
- Adjust dough moisture by adding more vital wheat gluten if sticky, or vegetable stock if too dry, to achieve a firm, tender texture.
- Knead until the dough is smooth but avoid over-kneading to prevent rubberiness.
- Steam sausages thoroughly before grilling or pan-frying to lock in flavor and develop proper texture.
- Allow sausages to rest after steaming; chilling overnight enhances firmness and flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6sausages
Amount Per Serving
Calories 270 kcal
% Daily Value*
| Calories | 270kcal | 14% |
| Carbohydrates | 17g | 6% |
| Protein | 36g | 72% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 644mg | 27% |
| Potassium | 340mg | 7% |
| Fiber | 2g | 8% |
| Sugar | 5g | 10% |
| Vitamin A | 296IU | 6% |
| Vitamin C | 11mg | 12% |
| Calcium | 96mg | 10% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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