Herbal Bean Sausages
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. 13
13
Ingredients
| 2 | cups |
pinto beans
cooked |
|
| ½ | cup |
bread crumbs
wheat |
|
| ½ | cup |
onions
minced |
|
| 1 | clove |
garlic
minced |
|
| ½ | cup |
tomato sauce
|
|
| ⅛ | teaspoon |
fennel seeds
crushed |
* |
| ⅛ | teaspoon |
red hot chili pepper, dried
|
* |
| ⅛ | teaspoon |
basil
dried |
* |
| 1 ½ | teaspoons |
parsley leaves
fresh, chopped |
|
| 1 | x |
salt
to taste |
* |
| Mushroom and red pepper sauce | |||
| 1 | each |
sweet red bell peppers
minced |
|
| ⅛ | cup |
vegetable stock
or water |
|
| 4 | large |
mushrooms
minced |
|
| ¼ | cup |
onions
minced |
|
| 1 | x |
salt
to taste |
* |
| ⅛ | teaspoon |
celery seeds
|
* |
| ½ | teaspoon |
oregano
fresh, chopped |
* |
| 1 | dash |
black pepper
|
* |
| 1 | x |
whole-wheat flour
pastry flour works best |
* |
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.
Nutrition Facts
Serving Size 85g (3.0 oz)Amount per Serving
Calories 988% of calories 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?
