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Herbal Bean Sausages

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Recipe

These plant-based sausages taste great, contain no added fat except the vegetable oil they're fried in, and are easy to make. These ingredients yield fairly mild sausages; after you've tried them, adjust the seasonings to please your palate.

 

Yield

12 servings

Prep

20 min

Cook

15 min

Ready

40 min
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber

Ingredients

Amount Measure Ingredient Features
2 cups pinto beans
cooked
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½ cup bread crumbs
wheat
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½ cup onions
minced
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1 clove garlic
minced
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½ cup tomato sauce
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teaspoon fennel seeds
crushed
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teaspoon red hot chili pepper, dried
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teaspoon basil
dried
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1 ½ teaspoons parsley leaves
fresh, chopped
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1 x salt
to taste
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Mushroom and red pepper sauce
1 each sweet red bell peppers
minced
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cup vegetable stock
or water
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4 large mushrooms
minced
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¼ cup onions
minced
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1 x salt
to taste
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teaspoon celery seeds
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½ teaspoon oregano
fresh, chopped
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1 dash black pepper
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1 x whole-wheat flour
pastry flour works best
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Ingredients

Amount Measure Ingredient Features
473 ml pinto beans
cooked
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118 ml bread crumbs
wheat
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118 ml onions
minced
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1 clove garlic
minced
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118 ml tomato sauce
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0.6 ml fennel seeds
crushed
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0.6 ml red hot chili pepper, dried
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0.6 ml basil
dried
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7.5 ml parsley leaves
fresh, chopped
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1 x salt
to taste
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Mushroom and red pepper sauce
1 each sweet red bell peppers
minced
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3E+1 ml vegetable stock
or water
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4 large mushrooms
minced
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59 ml onions
minced
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1 x salt
to taste
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0.6 ml celery seeds
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2.5 ml oregano
fresh, chopped
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1 dash black pepper
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1 x whole-wheat flour
pastry flour works best
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Directions

Combine all ingredients in a mixing bowl, mix thoroughly, and shape into 1- to 2-inch sausages.

Sauté in a small amount of vegetable oil until crisp, or place in a baking pan and broil, turning when edges are slightly crisp.

Serve with Mushroom-Red Pepper Sauce (below).

Mushroom Red Pepper Sauce: Cook red pepper in vegetable broth for 5 to 7 minutes until tender. Add mushrooms, onion, salt, celery seed, oregano, and black pepper.

Cook 5 minutes longer or until onion is transparent.

Quickly whisk in enough flour to just thicken the sauce, about 2 tablespoons at a time.

Immediately remove from burner. Do not overcook, or flour will cake. If needed, add more vegetable broth or water.

Serve over sausages, whole grains, or vegetables.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 85g (3.0 oz)
Amount per Serving
Calories 988% from fat
 % Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 154mg 6%
Total Carbohydrate 6g 6%
Dietary Fiber 4g 16%
Sugars g
Protein 9g
Vitamin A 7% Vitamin C 26%
Calcium 4% Iron 8%
* based on a 2,000 calorie diet How is this calculated?
 
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