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.
Yield
12 servingsPrep
20 minCook
15 minReady
40 minLow 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 |
|
| 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 |
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 473 | ml |
pinto beans
cooked |
|
| 118 | ml |
bread crumbs
wheat |
|
| 118 | ml |
onions
minced |
|
| 1 | clove |
garlic
minced |
|
| 118 | ml |
tomato sauce
|
|
| 0.6 | ml |
fennel seeds
crushed |
|
| 0.6 | ml |
red hot chili pepper, dried
|
|
| 0.6 | ml |
basil
dried |
*
|
| 7.5 | ml |
parsley leaves
fresh, chopped |
|
| 1 | x |
salt
to taste |
*
|
| Mushroom and red pepper sauce | |||
| 1 | each |
sweet red bell peppers
minced |
|
| 3E+1 | ml |
vegetable stock
or water |
|
| 4 | large |
mushrooms
minced |
|
| 59 | ml |
onions
minced |
|
| 1 | x |
salt
to taste |
*
|
| 0.6 | ml |
celery seeds
|
|
| 2.5 | ml |
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.
