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Highly nutritious Gluten Free Vegan Sausages, 100% homemade, will for sure surprise your guests. Try them with mash potato and roasted veggies!
Questa ricetta è disponibile anche in italiano.
Right, so many of you have requested me to make a gluten-free and soy-free version of my Italian style Sausages.
After a few attempts, that day has finally arrived!
I'm so happy to present you this free from everything BUT taste version, that hopefully will make also those that cannot have gluten or soy happy to enjoy an homemade vegan sausage.
If you've already visited the post of the Italian Style Sausages you might have noticed that I used an edible hack for the sausage case.
That's right, the humble Rice Wraps, or Rice Sheets.
Easy to find both online or in Asian shops, these sheets are perfect to be used as sausage case.
All you need to do is to wet the sheets under running water, divide each of it in two, fill each half with the sausage mixture and wrap the rice sheet around.
The Filling
As I mentioned I've been trying different flavour combinations and texures in the last few months, and this one is by far the one that thicks all the boxes.
The mixture is a combination of 3 main ingredients:
- Closed Cup Mushrooms
- Red Lentils
- Brown Rice
The mushrooms help give the sausages a meaty and chewy texture.
If you don't like mushrooms and you're ok using soy, the closest ingredient to achieve the same texture would be Texured Soy Protein.
To prep the mushrooms for the recipe we only need to roughly blend in a food processor and sauté in a pan.
I reccomend you to roughly chop the mushrooms first, and pulse the blender a few times until they reach the desired texture.
In this recipe Red Lentils are important for both texure and proteins.
In fact, 100 grams of cooked red lentils, provide 9 grams of proteins and as little as 116 kcal.
Also high on dietary fiber, red lentils are an excellent source of beta-carotene, folate and manganese.
To prepare the lentils for this recipe, we will need to soak them in hot water for 30 minutes.
After that, we will sauté the lentils along with the other ingredients.
Next up is Brown Rice.
With only 90 kcal per 100 grams, Brown Rice is another great source of fiber (1.8g), protein (2g) and manganese (36mg).
Brown Rice gives great texture to the sausages and helps the mixture come together.
We need to boil Brown Rice for 20-30 minutes before mixing it with the rest of the ingredients.
Other key ingredients for these gluten free sausages are: onion, carrot, herbs and spices, potato flakes, nutritional yeast and chickpea flour.
How to cook the filling
First we have to sauté 1 finely cubed onion, until translucent.
Next chopped carrots and blended mushrooms go in, and sauté together.
Now it's time for us to add both drained and rinsed soaked lentils and boiled rice.
Then we add a splash of light soy sauce followed by smoked paprika, nutmeg, oregano, and salt and pepper.
We cook everything together for a few minutes, until all extra liquids evaporates.
Finally we add nutritional yeast for flavour and B12, and potato flakes and chickpea flour to bind the mixture together.
We can now transfer the mixture into a bowl to help it cool down completely.
Assembling the Sausages
Once the sausage mixture has reached room temperature, we can finally move onto assembling the sausages.
Carefully scoop the mixture into a piping bag and cut the end at around 1 cm.
Run 1 sheet of rice paper under the water for a couple of second, then arrange it onto a chopping board.
With a sharp knife cut the paper in two, then pipe some of the filling onto each half, making sure to leave around 1 inch from each end.
Carefully wrap the rice paper around the sausage and seal the end with some water. Overlap the sheet around the mixture just for around ½ cm, then cut out the extra wrapping sheet.
Twist both ends and cut out the excess of rice paper.
Continue these steps until you finish all the sausage mixture.
Eventually you should have formed 12 sausages.
You can oven bake or fry the sausages in a pan on low heat (medium or high heat will crisp the outer skin too much and eventually it will be burnt and hard to chew).
I have sprayed mine with some vegetable oil and cooked in the oven at 180° C for 10-15 minutes, flipping each of it half way.
An alternative to sausages
If you don't want to buy or use Rice Wraps, with the same mixture you can also realize gluten free Turkish-style "lamb" kebabs.
To do so you will only need to stick and compact the mixture around a wooden skewer, and cook the kebabs in the oven or on a pan, with a touch of vegetable oil in both cases.
Which one of the two alternative you prefer?
Leave a comment in the section below!
If you make this recipe on’t forget to tag me onInstagramorFacebook@avegtastefromatozor#aVegTasteFromAtoZ.Now I leave you with the recipe of these mouthwatering gluten free vegan sausages and to the nutrition facts!
See you next time 🙂
Gluten Free Homemade Sausages Recipe
Ingredients:
125 g Closed Cup Mushrooms
70 g Red Lentils
50 g Brown Rice
6 Rice Wraps
1 Onion
1 Carrot
3 tablespoon Light Soy Sauce
2 tablespoon Potato Flakes
1 tablespoon Chickpea Flour
1 tablespoon Nutritional Yeast
1 tablespoon Vegetable Oil
1 teaspoon Smoked Paprika
½ teaspoon Nutmeg
1 pinch Oregano (Dried)
Fresh Parsley
Salt
Pepper
Method:
1. Boil the brown rice in salted water for 20-30 minutes.
2. Soak the red lentils in hot water for 30 minutes.
3. Cut the onions into cubes and sauté in 1 tablespoon of vegetable oil for 5 minutes.
4. In a food processor roughly blend the mushrooms. Add the mushrooms to the pan.
5. Chop the carrots into cubes or stripes, and add to the pan.
6. Sauté both the mushrooms and the carrots until cooked.
7. Drain the red lentils and the brown rice, rinse well and add to the pan with the veggies.
8. Add the soy sauce, the spices and herbs, then fry until all the excess of liquid has been absorbed.
9. Transfer the mixture in a glass bowl and combine the potato flakes, the nutritional yeast and the chickpea flour.
10. Stir in the flours well and allow the mixture to cool completely.
11. Grab one rice wrap, wet it under running water and place it on a chopping board. With a sharp knife divide it in to.
12. Transfer the mixture into a piping bag, cut a hole of roughly 1 cm diameter and pipe the mixture onto the two halves.
13. Roll the rice wrap around the sausage mixture, twist both ends and cut the excess of sheet. Set aside.
14. Fry the sausages on low heat in a pan with some vegetable oil, or cook in the oven for 10-15 minutes.
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Gluten free and nutritious vegan sausages, 100% homemade!
Prep Time 30 minutes minutes
Cook Time 30 minutes minutes
Total Time 1 hour hour
Ingredients
- 125 g (4.41 oz) Closed Cup Mushrooms
- 70 g (2.47 oz) Red Lentils
- 50 g (1.76 oz) Brown Rice
- 6 Rice Wraps
- 1 Onion
- 1 Carrot
- 3 tablespoon Light Soy Sauce
- 2 tablespoon Potato Flakes
- 1 tablespoon Chickpea Flour
- 1 tablespoon Nutritional Yeast
- 1 tablespoon Vegetable Oil
- 1 teaspoon Smoked Paprika
- ½ teaspoon (0.5 teaspoon) Nutmeg
- 1 pinch Oregano Dried
- Fresh Parsley
- Salt
- Pepper
12sausages
Instructions
Boil the brown rice in salted water for 20-30 minutes.
Soak the red lentils in hot water for 30 minutes.
Cut the onions into cubes and sauté in 1 tablespoon of vegetable oil for 5 minutes.
In a food processor roughly blend the mushrooms. Add the mushrooms to the pan.
Chop the carrots into cubes or stripes, and add to the pan.
Sauté both the mushrooms and the carrots until cooked.
Drain the red lentils and the brown rice, rinse well and add to the pan with the veggies.
Add the soy sauce, the spices and herbs, then fry until all the excess of liquid has been absorbed.
Transfer the mixture in a glass bowl and combine the potato flakes, the nutritional yeast and the chickpea flour.
Stir in the flours well and allow the mixture to cool completely.
Grab one rice wrap, wet it under running water and place it on a chopping board. With a sharp knife divide it in to.
Transfer the mixture into a piping bag, cut a hole of roughly 1 cm diameter and pipe the mixture onto the two halves.
Roll the rice wrap around the sausace mixure, twist both ends and cut the excess of sheet. Set aside.
Fry the sausages on low heat in a pan with some vegetable oil, or cook in the oven for 10-15 minutes.
Nutrition
Calories: 99kcal | Carbohydrates: 17g | Protein: 4g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 1mg | Potassium: 196mg | Fiber: 3g | Sugar: 1g | Vitamin A: 936IU | Vitamin C: 3mg | Calcium: 16mg | Iron: 1mg
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