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How to Make Healthy Home Made Vegetarian Sausages - Easy Recipe

Updated on November 12, 2015
chef-de-jour profile image

Andrew has many years experience cooking and enjoys creating unusual meals in the kitchen.

Vegetarian sausages fried in olive oil
Vegetarian sausages fried in olive oil | Source

Easy to Prepare, Ready To Eat In Minutes

This fascinating recipe for vegetarian sausages came originally from Wales. I have experimented with it over the years and found that the tastiest specimens are those that are made with fresh ingredients, fried in fresh oil and eaten on the same day! Preferably within hours of being made.

They are very easy to make and use healthy ingredients such as oats, egg and chopped herbs.

Once you've made the base mix you are then free to shape it into whatever takes your fancy - sausage, burger, thin, thick, short, long, finger, chunk and so on.

Though quite tasty by themselves they're best eaten with a light sauce, a dip or crunchy well dressed salad.

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Vegetarian
Vegetarian | Source

Meatless Alternative


'Vegetarian' sausages have been around for a long time, longer than you think!

When British traveller and writer George Borrow was exploring Wales in the UK in 1850 he came across a recipe for what might be called poor man's sausages. They were made with leeks and breadcrumbs and cheese and must have been originally a smallholder's food, when times were rough and other foods scarce.

In the USA a vegetarian hot dog was invented in 1913 but didn't really catch on. It's time had not yet come! Non meat eaters had to wait until 1949 when the first commercial vegetarian hot dog came onto the market.

Nowadays there are many different sorts of meatless sausage you can buy, usually made from soy protein or tofu. Although people are far more food conscious it seems they still want that homely sausage shape on their dinner plates.

These healthy vegetarian sausages are child friendly - get the kids to help you make them.

3.8 stars from 4 ratings of Vegetarian Sausages

Cook Time

Prep time: 30 min
Cook time: 20 min
Ready in: 50 min
Yields: 12 sausages
Meatless: More Than 200 of the Very Best Vegetarian Recipes
Meatless: More Than 200 of the Very Best Vegetarian Recipes

Excellent book for simple no nonsense vegetarian meals.

 

Ingredients

  • 6 oz (170g) rolled oats
  • 3-4 oz (90-115g) cheddar cheese, grated
  • 1 small onion, chopped fine
  • 1 garlic clove, chopped fine
  • 2 eggs, separated yolks
  • pinch sage, marjoram, chopped fresh
  • 4-5 tablespoons olive oil
  • pinch salt and pepper

Oats

Oats are wholegrains, that means if used as part of a diet they could help lessen the risk of heart disease. Plus they are packed with vitamins and minerals - sodium, calcium and lots of vitamin B, essential for healthy bodies, energy and 'clean' blood.

Vitamin B also helps stave off anaemia and recent trials suggest a link to prevention of Alzheimer's, although this is not clinically proven.

Instructions

  1. Combine all dry ingredients- oats,cheese,onion, garlic,herbs,salt and pepper - in a large bowl.Use a fork until thoroughly mixed.
  2. Separate eggs into yolks and whites.Add yolks to dry mixture and combine until sticky.
  3. Add olive oil and further combine until mixture is moist and holds together.
  4. Add drops of water if needed.
  5. Shape mixture into sausages by hand, leave on a plate.
  6. Roll sausages into egg white until each is covered. Fry immediately in olive or sunflower oil until golden brown.
  7. Eat within 30 minutes or save cold for following day.
Nutrition Facts
Serving size: 1 sausage
Calories 101
Calories from Fat36
% Daily Value *
Fat 4 g6%
Saturated fat 2 g10%
Unsaturated fat 1 g
Carbohydrates 12 g4%
Fiber 2 g8%
Protein 5 g10%
Cholesterol 19 mg6%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Don't Forget

  • You can adjust the ingredient amounts to suit the number and type of people you're going to serve. Some children may not like garlic for example.
  • Egg Yolks contain the most cholesterol so cut these out if you're following a strict low cholesterol diet
  • Shallots can be used instead of onions.
  • Spice up the recipe with small amounts of pepper, cayenne, or chili. Be careful!!
  • Serve with a fresh salad, a simple sauce, rice/pasta, mushroom bake, beans,lentils.....

 Fresh Greek salad as an accompanying dish.
Fresh Greek salad as an accompanying dish. | Source

© 2012 Andrew Spacey

Comments

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  • PropheticScribe profile image

    Arletia Mayfield 3 years ago from Atlanta, GA

    I will try these using my gluten-free, dairy free, shreddable cheese recipe cuz I'm dairy challenged. They look awesome.

  • Faceless39 profile image

    Faceless39 3 years ago from The North Woods, USA

    Whoa, I buy these but would much rather make my own with organic ingredients. Thanks for the wonderful recipe!

    Voted up, useful, and awesome.

  • chef-de-jour profile image
    Author

    Andrew Spacey 4 years ago from Near Huddersfield, West Yorkshire,UK

    Thank you for the visit and comment vibesites. These sausages are so easy to make and go well with all kinds of sauces and dips. Enjoy.

  • vibesites profile image

    vibesites 4 years ago from United States

    As long as there are cheese, I love cheese. I'd love to make them myself, I found out it's really simple to make. Thanks. Voted up and useful, awesome. :)

  • chef-de-jour profile image
    Author

    Andrew Spacey 4 years ago from Near Huddersfield, West Yorkshire,UK

    Much appreciated rebeccamealey - I have made these sausages many times, as a main meal for the kids and, when they grew up, as a snack food with sauces and dips. They're very healthy alternatives to meat.

  • rebeccamealey profile image

    Rebecca Mealey 4 years ago from Northeastern Georgia, USA

    This is one of the most interesting recipes I have ever seen. I would love to try vegetarian sausages. Thanks for sharing!

  • chef-de-jour profile image
    Author

    Andrew Spacey 4 years ago from Near Huddersfield, West Yorkshire,UK

    Many thanks for the visit and comment. They're a neat alternative if you want a light and nutritious snackarooli. Good for dipping too!

  • Global-Chica profile image

    Anna 4 years ago from New York, NY

    OMG these vegetarian sausages look so good and I can't wait to make them one night. Thanks for the recipe. I am so sharing this!

  • chef-de-jour profile image
    Author

    Andrew Spacey 4 years ago from Near Huddersfield, West Yorkshire,UK

    They are very tasty and go well with all sorts of salady, saucy, dippy, veggy, meaty, treaty, herby,spicy other foods. Plus they're interesting to make. Best o luck!

    Appreciate your comment.

  • InTuneWithCooking profile image

    InTuneWithCooking 4 years ago from Australia

    Sounds great! I will definitely give these a go.

  • Simone Smith profile image

    Simone Haruko Smith 5 years ago from San Francisco

    Wow, these sound delicious! I buy vegetarian sausage all the time but would love to make it myself. Thanks for the recipe!

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