- Food and Cooking
How to Make Healthy Home Made Vegetarian Sausages - Easy Recipe
Easy To Make Vegetarian Sausages
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.
'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.
- 6 oz (170g) rolled oats
- 3-4 oz (90-115g) cheddar cheese, grated
- 1 small onion, chopped fine
- 1 garlic clove, chopped fine/crushed
- 2 eggs, separated yolks
- pinch sage, marjoram, chopped fresh
- 4-5 tablespoons olive oil
- pinch salt and pepper
- Combine all dry ingredients- oats,grated cheese,onion, garlic, herbs,salt and pepper - in a large bowl. Use a fork until thoroughly mixed.
- Separate eggs into yolks and whites. Leave white on a plate ready for later. Add the yolks to dry mixture and combine with a fork until sticky.
- Add olive oil and further combine until mixture is moist and holds together when lightly pressed in the hand.
- Add drops of water if needed. Be careful not to make the mixture too sticky or stodgy.
- Shape mixture into sausages by hand, leave on a plate.
- Roll sausages into egg white until each is covered. Make sure the whole sausage has egg white. Fry immediately in olive or sunflower oil over a low/medium flame or medium heat until golden brown. Turn frequently for best results.
- Eat within 30 minutes or save cold for following day.
Excellent book for simple no nonsense vegetarian meals.
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.
|Serving size: 1 sausage|
|Calories from Fat||36|
|% Daily Value *|
|Fat 4 g||6%|
|Saturated fat 2 g||10%|
|Unsaturated fat 1 g|
|Carbohydrates 12 g||4%|
|Fiber 2 g||8%|
|Protein 5 g||10%|
|Cholesterol 19 mg||6%|
|* 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.|
- 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.....
© 2012 Andrew Spacey