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Janelle Carss

Vegan Sausages

These healthy and high-protein homemade Vegan Sausages are the best alternative to the ultra-processed store-bought ones! Packed with real, whole food ingredients and more protein than any other one you can buy. Gluten-free, nut-free, oil-free option.
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Prep Time 15 minutes
Cook Time 30 minutes
Resting Time 20 minutes
Total Time 1 hour 5 minutes
Servings: 4 sausages
Course: Breakfast, Dinner, Lunch, Main Course
Calories: 249
Ingredients Method Video Notes

Ingredients
  

Tofu Crumbles
  • 1 12-oz block extra firm tofu, crumbled
  • 1 small apple, peeled and finely chopped
  • 1 tbsp nutritional yeast
  • 1 tbsp ketchup
  • 1 tsp balsamic vinegar
  • 1 tsp onion powder
  • 1 tsp smoked paprika
  • ½ tsp dried sage (or 1 tbsp fresh, minced)
  • 1 tsp salt
  • black pepper to taste
Sausage Ingredients
  • ¼ cup mung bean protein powder (sub any neutral flavoured protein powder, like pea, sunflower seed, pumpkin seed, or an unflavoured one)
  • ¼ cup textured vegetable protein
  • 2 tbsp medium-grit cornmeal
  • 2 tsp Italian seasoning (or ½ tsp each dried basil, oregano, thyme, parsley)
  • 1 tsp garlic powder
  • 1 tsp chili flakes
  • ½ tsp onion powder
  • ½ tsp chili powder
  • 2 tbsp balsamic vinegar
  • 2 tbsp red wine vinegar
  • ½ to ¾ cup water
Rice Paper Sausage Casing
  • 4 round rice paper sheets
  • 1 plate of water
  • 1 tsp soy sauce or tamari
  • 1 tsp balsamic vinegar
  • 2 to 3 tbsp neutral oil for frying

Method
 

  1. Preheat oven to 400F or air fryer to 375F.
  2. Crumble the block of tofu into a large mixing bowl, and add the finely chopped apple. Toss with all remaining tofu crumble ingredients until well combined.
  3. Transfer to a lined baking tray or air fryer basket, spread into an even layer, and air fry for 23 minutes, or bake 40 mins. Toss and flip halfway through cooking time.
  4. Back in the mixing bowl, add the remaining sausage ingredients and mix until well incorporated. Fold in the tofu and apple crumbles, then pour in ½ cup of the water and stir again until absorbed. If the mixture is still quite dry add in the remaining ¼ cup of water. Let stand for 20 to 30 minutes to allow the mixture to fully absorb and thicken into a ground meat-like texture.
  5. Roll the mixture into 4 equal sausage shapes, or large meatballs (at this moment the shape of it doesn't matter). Then fill a plate with water and stir in the soy sauce and balsamic vinegar.
  6. Dip a sheet of rice paper into the water mix, and gently shake off any remaining liquid. Immediately place onto a dry cutting board. Add the sausage portions into the centre of the rice paper sheet, shape into a sausage shape using your hands, and roll it up, twist the ends and pinch or cut off any excess. You can also just tuck the rolled end under the sausage.
  7. Cook the sausages in a well oiled frying pan over medium heat for 4 to 6 minutes, cooking on all sides, until golden brown and slightly crispy. Enjoy hot!
    **Air fryer option: If you wish to use less oil, you can simply brush the outsides of the sausage with oil, or use a spray oil, and air fry for 10 to 12 minutes at 400℉. Just make sure you lightly oil the air fryer basket before placing down the sausages to make sure the rice paper casing doesn't stick.
    If you wish, you can skip oiling the sausages, but they may not get quite as crispy and golden brown.

Video

Notes

Macros per sausage (makes 4):
  • Calories: 249
  • Protein: 26g
  • Carbs: 20g
  • Fats: 7g