No need to give up the sausage on a plant based diet!
Looking for a plant based alternative to meat sausages? Look no further! This lentil link is packed full of plant protein, high in whole grain oat fiber and rich in flax seed omegas. With the exception of soy beans, lentils have the next highest amount of plant protein in the bean and legume family, making them a great alternative for meat products. This recipe is simple to make in a few steps and can be rolled into little breakfast links or rounded into patties for burgers. Gluten free and 100% vegan these tasty meatless sausages freeze easy for future use.
- Gluten free
- Dairy free
- Nut free
- 1 cup dried lentils
- 3 cups water
- 1 cup whole flax seed
- 1 cup rolled oats
- 1 1/2 tsp fennel seeds
- 2 tbsp molasses or maple syrup
- 2 tbsp Braggs or Tamari
- 1 tbsp balsamic vinegar
- 1 tbsp tomato paste
- 2 tbsp nutritional yeast (red star)
- 2 tsp paprika
- 1 – 1/2 tsp chilli powder
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp sage
- 1/2 tsp thyme
- 1/2 tsp sea salt
- 1/4 – 1/2 tsp cayenne for more heat (optional)
- A few twists of cracked pepper
- Start with cooking your lentils. Bring 3 cups of water to a boil in a medium saucepan. Add lentils and reduce to a simmer. Cook about 20-25 minutes or until lentils are tender, you want them softer than firm as you are mashing them after. Rinse and drain, set aside to cool. You can also make the lentils ahead of time or use left overs from the fridge. You should have 2 to 2 1/2 cups of cooked lentils. Canned lentils are also an option.
- Pre-heat oven to 400F and line a baking sheet with parchment.
- In a blender, add rolled oats, flax seeds and fennel seeds and pulse until it is a flour like consistency.
- In a large mixing bowl, add maple syrup or molasses, Braggs (or Tamari), vinegar and tomato paste. Add in lentils, using your hands to squish and mash it all together.
- Add flour blend into the mixture along with all remaining spices then work it all together with your hands until a dough forms. The dough should hold its shape. If it seems too dry and is cracking, add a little water to help the mold.
- Take equal size pieces from the dough and start by rolling a ball then rolling with your hands into sausage style rolls. Alternatively, make them into patties for burgers. Place rolled links onto the baking sheet and continue rolling until all dough is used.
- Place in oven for 15 minutes, remove, flip each link and return to the oven for another 5 minutes, or until they are browning and are hardening on the outside.
- If making patties, the cooking time may need to be adjusted, allowing more time for them to cook through. Check at 20 minutes and return to oven until they are browning on the outside.
- Enjoy along side your favourite breakfast dishes, as a dinner sausage or fixed up on a burger with your favourite toppings.
- Adjust any seasonings for the flavour you are looking for.
You don’t need to be a vegetarian to enjoy the benefits of adding lentils to your diet. Read more on the health benefits of lentils here. Then give this Red Lentil, Coconut and Tomato Soup or this Sausage and Lentil Stew with Winter Root Vegetables a go and increase that plant based protein and fiber in your diet!