Recipe of the Month: Vegan Italian Sausages

By Athlete's Care on September 07, 2016

Toronto Sport Dietitian



  • ½ cup cooked red or black beans, rinsed and drained
  • 1 cup vegetable broth1 tbsp Olive Oil OR 1 tbsp tomato paste (Tomato paste is an excellent replacement for fat in recipes)
  • 2 tbsps Soy Sauce
  • 1 ¼ gluten flour
  • ¼ cup nutritional yeast
  • 2 cloves fresh garlic, finely minced
  • 1 ½ tsp fennel seeds, crushed OR 1 tsp ground fennel seed
  • ½ tsp red pepper flakes
  • 1 tsp sweet paprika or smoked paprika
  • 1 tsp dried oregano
  • ½ tsp dried thyme
  • 1 tsp fresh black pepper


  1. Begin boiling water to steam the sausages
  2. Prepare 4 flat square sheets of aluminum foil and set aside
  3. Mash together the beans, olive oil, soy sauce, garlic fennel seeds, red pepper flakes, paprika, oregano, thyme and black pepper until a smooth paste is formed
  4. Combine the Gluten flour with nutritional yeast together in a mixing bowl
  5. Combine the bean paste mixture with the gluten flour mixture and add the vegetable broth kneading together all ingredients very quickly to form a dough (Can be done in a stand mixer using a dough hook attachment)
  6. Divide the dough evenly in 4 pieces and place on aluminum foil
  7. Roll up the dough loosely in the aluminum foil and seal off the ends of the foil, leave some extra space as the dough will expand
  8. Steam the rolled up sausage dough in the steamer for 40 minutes
  9. Remove from steamer and unwrap when the sausages are cold enough to handle.  The sausages can be eaten immediately, pan fried to be used in pasta or rice dishes or refrigerated/ frozen for future use

Provided by Athlete's Care Registered Dietitian and Sports Dietitian Ben Sit.  Appointments with an Athlete's Care Registered Dietitian can be made at our Yonge & SheppardYonge & Eglinton and King & Yonge locations.