Pan-Fried Italian Vegan Sausage with White Beans and Walnuts
Easy to cook pan-fried vegan sausage, made with white beans and walnuts for a great plant-based alternative to traditional sausages. Loaded with spice and flavour!
Servings 8 sausages
Calories 186kcal
Ingredients
- 3 flax eggs
- 1.5 cups cooked cannellini bean rinsed + drained
- 1/2 tbsp olive oil + 1 tbsp to fry
- 2 shallots finely chopped
- 3 garlic cloves minced
- 1/4 cup sun-dried tomatoes finely chopped
- 1 cup old-fashioned rolled oats
- 2/3 cup walnuts
- 3 tbsp nutritional yeast
- 1 tbsp tomato puree
- 1 tbsp parsley finely chopped
- 1.5 tbsp tamari
- 1.5 tsp dried Italian seasoning
- 1.5 tsp fennel seeds
- 1.5 tsp smoked paprika
- 3/4 tsp sea salt , finely ground
- 1/4 tsp ground pepper
- 1/8 tsp red pepper flakes
Instructions
- In a small bowl, prepare the flax eggs by mixing 3 tbsp ground flax meal with 9 tbsp of water (3 flax eggs) and set aside.
- Drain and rinse the white beans and lay on a kitchen towel. Dry really well.
- Heat 1/2 tbsp olive oil in a skillet on medium heat. Sauté the chopped shallots until soft, about 4 minutes. Toss in the garlic and sun-dried tomatoes, and cook for 1 minute. Set aside.
- In a food processor (or blender), add the oats and walnuts. Pulse until coarse in texture.
- Add all the remaining ingredients to the food processor: white beans, cooked shallot mixture, nutritional yeast, tomato puree, parsley, tamari, Italian seasoning, fennel seeds, smoked paprika, salt, pepper, and red pepper flakes. Pulse again a few times to slightly combine. Don't over-process so they don’t become mushy. Transfer the mix to the freezer to chill, 40 minutes.
- When chilled, remove from the freezer and form the sausage mixture into 8 long sausage shapes with your hands. It helps to put a bit of olive oil on your hands to help shape them. (I shaped them into sausages with my hands and then rolled them on a cutting board).
- Heat 1 tbsp olive oil in a skillet and bring to medium heat, cook the sausage until golden, about 2 minutes per side for a total of 7 minutes. Serve hot with your favourite sides like baked beans, sautéed spinach and roasted tomatoes!
Notes
Recipe will keep for up to 5 days, store in an air-tight container and reheat in a skillet until warm.
Sausage mixture can be prepared 1-2 days in advance. Keep chilled in an air-tight container until ready to use.
Nutrition
Calories: 186kcal | Carbohydrates: 20g | Protein: 8g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 2g | Sodium: 487mg | Potassium: 350mg | Fiber: 6g | Sugar: 2g | Vitamin A: 286IU | Vitamin C: 3mg | Calcium: 66mg | Iron: 3mg