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As part of the accessible and affordable vegan recipe series, I wanted to share an easy-to-make meat alternative that you can whip up in little time at home! Seriously, I can put these together and have them in the oven in under 10 minutes.
For some folks, meat alternatives are a staple in their diet and while there are a variety of vegan meat alternatives available in stores, some can be a tad costly and inaccessible depending on your income level or location. This is why it is nice to have simple meat alternatives that you can make at home that are more affordable and don't require an extensive list of ingredients.
These sausages are incredibly easy to make, are high in protein, and have a wonderful texture. You can slice and dice them to add them to your meals or eat them in a bun as they should be! We love to fry these up and top them on top of soups and pasta such as the zucchini pasta carbonara.
While this recipe makes two sausages, you can easily double the batch to yield a higher portion. Better yet, you can also use any spice blend that you prefer to suit your palate!
Difficulty Rating: 3/10
I would give this recipe a lower rating, but the wait time of leaving these guys in the oven to steam is why I chose 3. Clearly, my patience, or lack thereof, plays a factor in this rating scale.
Makes 2
Ingredients
1/2 c vital wheat gluten
2 Tbsp chickpea flour
1/2 tsp salt
1 tsp garlic powder
2 tsp onion powder
2 tsp cajun or BBQ spice blend
2 tsp chilli powder
2 Tbsp tomato paste or sauce
2 tsp olive oil
1/2 c water
Directions
Preheat your oven to 350 degrees Fahrenheit
In a small bowl, mix the dry ingredients together.
In a separate bowl, mix the wet ingredients together.
Make a well in the dry ingredients and add the liquid mixture and mix until the dough forms into a ball.
If the dough is too sticky or loose, add 1 tablespoon of vital wheat gluten.
Divide the dough in half and roll each into a log.
Place each log on a separate piece of aluminum foil and roll it up like a tootsie roll, twisting each end of the foil.
Place your sausages in a baking dish and add an inch's worth of water.
Place your baking dish in the oven and steam them for 1 hour.
Once done, remove the sausages from the pan and foil and allow them to completely cool.
Cook them up however you want!
Cost of Ingredients
We buy most of the ingredients listed below from our local bulk store Bulk Barn or our local waste-free shop The Nickel Refillery. However, I opted to list some ingredients that can be found in Walmart, as there is typically a Walmart store in most cities.
Ingredient | Store | Brand | Cost | Recipe Serving Size | Cost per Serving |
Vital Wheat Gluten | Bulk Bark | - | $2.63 (1 cup) | 1/2 Cup | $1.32 |
Chickpea Flour | Bulk Barn | - | $0.85 (1 cup) | 2 Tbsp | $0.11 |
Spices | Walmart | Great Value | $1.97 (1 150g bag of spices) | 7 tsp total | $0.42 |
Tomato Paste | Walmart | Hunt's | $0.87 | 2 Tbsp | $0.44 |
Olive Oil | Walmart | Great Value (500ml bottle) | $3.97 | 2 tsp | $0.05 |
Total | | | | | $2.34 |
While this recipe makes 2 sausages, if you double the recipe and make 4, they are still cheaper than buying a package in-store.
For example, a package of four Field Roast Sausages (which are delicious, by the way) costs $6.97 from Walmart compared to 4.68 to make your own: a total savings of $2.29, which is more than a third of the price of buying them!
Nutritional Breakdown per Serving (1 Sausage)
Calories: 215
Carbs: 15.5 grams
Fat: 7 grams
Protein: 26.1 grams
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