A vegan sausage recipe sounds healthy doesn’t it? It is naturally high in heart healthy fiber and protein but it is also hearty and filling—not a weakling breakfast at all. There is no fat added to the mix and they can be broiled to be completely fat-free.
This vegan sausage recipe can be doubled or triples as needed and they freeze really well. After thawing naturally or in the microwave for 30 seconds I toss one in the toaster oven with my English muffin. Once the muffin is crispy around the edges I add tomato and avocado for the moisture and eat while the muffin and sausage is still warm.
They have a savory sage and maple flavor and smell that will fill the house with the aroma of breakfast.
- 1/2 medium onion about 1 cup finely chopped
- 2 15 ounce can black beans, drained but not rinsed
- 2 tablespoons tomato paste
- 2 tablespoons soy sauce
- 1 tablespoon maple syrup
- 2 teaspoons granulated garlic
- 2 teaspoons ground sage
- 1 teaspoon kosher salt
- 1 teaspoon thyme
- 1 teaspoon paprika
- 1 teaspoon crushed fennel seeds
- Pinch cayenne or red pepper flakes optional
- Fresh ground black pepper
- 1 cup rolled oats
- ¼ cup vegetable broth or water
- Oil if using, for frying
Heat the onion in a pan over medium heat until soft, about 5 to 7 minutes, adding a little water as needed to prevent sticking. Transfer to a large bowl.
Add the remaining ingredients and mash to combine. Form into a mound and set aside for 10 minute to bind a little.
Form the mixture into 3” round patties about half-inch thick.
Heat the oil in a large skillet over medium-low heat or prepare the broiler. Cook the patties until deep reddish-brown, but not black, about 4 to 5 minutes each side; the longer they cook the more firm they become inside so check for browning and adjust the heat accordingly. Serve hot or let cool and crumble for use in a breakfast scramble or gravy with your biscuits.