Dairy-Free, Elimination Diet, Fat Free Vegan Low Sugar, Gluten Free

Beany Breakfast Sausages

beany breakfast sausages
Photo and recipe courtesy of Fat Free Vegan Kitchen 

Ingredients

  • 2 cloves garlic
  • 1 small onion, quartered
  • 1 carrot, cut into large chunks
  • 1/2 teaspoon fennel seed
  • 1 15-ounce can pinto beans, cooked or canned (drained and rinsed well)
  • 2 tablespoons chopped walnuts (omit if on 2 week NO FAT plan)
  • 1 tablespoon quinoa flour (or other flour)
  • 1 tablespoon nutritional yeast
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon oregano
  • 1/2 teaspoon rubbed sage
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon thyme
  • red pepper flakes to taste
  • salt to taste

Instructions

  1. Fit a food processor with a chopping blade and turn it on. Drop the garlic into the running blades to mince. Add the onion and carrot and pulse several times to chop fine. (Or mince all by hand.)
  2. Heat a small non-stick skillet and add the vegetables from the food processor along with the fennel seed.
  3. Cook until carrots soften, about 4 minutes, adding water by the tablespoon if needed to prevent sticking.
  4. Scrape into a medium-sized mixing bowl.
  5. Put the pinto beans into the food processor and pulse until they are mostly broken down, but not a paste. Add to the vegetables in the bowl.
  6. Add all remaining ingredients to the bowl and stir well. If the mixture seems too runny, add extra flour.
  7. Preheat oven to 400F.
  8. Line a baking sheet with silicone mat or parchment paper.
  9. Using a 1/4 cup measuring cup, add bean mixture and press it in until it’s not quite to the top of the cup. Invert it over the prepared baking sheet and tap lightly, if necessary, to get the mixture to come out.
  10. Repeat for remaining bean mixture.
  11. Flatten each sausage slightly with a fork or the back of the measuring cup.
  12. Bake for 25 to 30 minutes, until crispy on the outside but moist inside.
  13. Allow to cool for a few minutes before removing from the baking sheet and serving.

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