Simple Seitan & Bean Italian Sausages

Ingredients

• 0.5 cup cooked white beans (Great Northern or navy; rinsed and drained)
• 1 cup vegetable broth
• 1 tbsp olive oil (OR use tomato paste as a fat replacement)
• 1 tbsp tomato paste (Alternative to olive oil; a fat replacement)
• 2 tbsp soy sauce
• 1.25 cup vital wheat gluten
• 0.25 cup nutritional yeast (Can be omitted and replaced with 1/4 cup all-purpose flour to keep the texture; the source says it tastes better with nutritional yeast)
• 1 tsp granulated garlic (OR use 2 cloves fresh garlic, finely grated)
• 2 fresh garlic (Alternative to granulated garlic; finely grated)
• 1.5 tsp fennel seed (Crushed; OR use 1 tsp ground fennel seed)
• 1 tsp ground fennel seed (Alternative to crushed fennel seed)
• 0.5 tsp red pepper flakes
• 1 tsp sweet paprika
• 1 tsp dried oregano
• 0.5 tsp dried thyme
• fresh black pepper (Several dashes)
• water (For the steaming apparatus; bring to a full boil)
• 4 sheets tin foil (Square sheets, for wrapping)
• 4 sheets parchment paper (Square sheets, to line the foil)

Steps

1. 1

   Before mixing the ingredients, set up the steamer and bring the water to a full boil; the dough comes together quickly.

2. 2

   Have four square sheets of tin foil and four square sheets of parchment paper ready.

3. 3

   In a large bowl, mash the rinsed and drained beans until no whole beans remain.

4. 4

   Add the remaining ingredients in the order listed, choosing one option where the ingredient list gives alternatives. Mix everything together with a fork.

5. 5

   Divide the dough into four even portions; an easy way is to split it in half and then split each half into quarters.

6. 6

   Set one portion of dough on a sheet of parchment-lined foil and mold it into a log about 5 inches long.

7. 7

   Wrap the dough in the foil like a tootsie roll. Trim the parchment edges if needed; the source notes that the sausages will shape themselves while steaming, so precise shaping is not necessary.

8. 8

   Repeat with the remaining portions, then place the wrapped sausages in the steamer.

9. 9

   Steam for 40 minutes.

10. 10

    Let the sausages cool before using. Serve whole, sliced, or in dishes such as pasta, subs, or stews.

Notes

The source also suggests pan-frying slices in a hot pan over medium heat with a drizzle of oil until crispy and golden. For an Instant Pot or pressure cooker, the page reports using the steam setting for 40 minutes and quick-releasing at the end, based on reader consensus. The recipe contains vital wheat gluten and is not gluten-free. Structured data gives 10 minutes prep and 45 minutes cook, while the page body says active time is 20 minutes and total time is about an hour.

Nutrition per serving

• appetizer
• vegan
• plant-based
• dairy-free
• steamed
• Italian-inspired
• meal prep