Vegan Fennel Sausage Patties
Ready for some vegan sausages that are delicious AND made with simple whole food ingredients? This super easy recipe allows you to make your own patties and skip the commercial options that are often made with fillers and preservatives.
Many of our followers are vegan or vegetarian, or just trying to limit the amount of meat they eat in general, so we came up with this vegan alternative to our Homemade Fennel Sausage Patties from Sugarproof. My boys and I do eat meat, but I have to say that we like these vegan sausages just as much.
They are made with lentils and brown rice, which also makes them very affordable and naturally gluten-free as well. And what gives these sausages such a great flavor is the mix of spices that includes fennel seeds, sage, and oregano. We love this particular mix, but you can also customise it based on what your family likes.
One of our friends and colleagues, Dr. Michelle Yanover, helped us with this recipe and gave us the idea to add flax meal to it. This adds extra fiber and omega 3 fatty acids and helps them to hold together nicely. Dr. Michelle and her family have been having these sausages at breakfast. See her feed on Instagram for many more plant-based ideas, Sugarproof style recipes, and tips for reducing sugar to improve dental health. You can follow her on Instagram @fuel_my_smile.dds
Ready to try these out? The first step is to boil some lentils together with brown rice and drain them well.
Then you chop some onion and garlic in the food processor and add in the cooked lentils and rice along with the spices. (Note that you can also sauté the onions and garlic first before blending them in if you prefer.)
After blending this together, you simply shape the mixture into patties and brown them in olive oil.
They are so satisfying and delicious!!!
Vegan Fennel Sausage Patties
- ¾ cup dry green lentils
- 1/3 cup long grain brown rice
- 1 very small onion (or two shallots)
- 1-2 cloves garlic
- 1 teaspoon fennel seeds
- ½ teaspoon oregano
- ½ teaspoon sage
- ½ teaspoon salt
- ¼ teaspoon white or black pepper
- ¼ teaspoon crushed red pepper (optional)
- 3 Tablespoons flax meal (ground flax seeds)
- Olive oil for frying
Small saucepan, fine meshed strainer, food processor, frying pan
–In a small saucepan, boil at least 5 cups of water.
–Sort through the lentils to remove any stones
–Add the lentils and the brown rice to the boiling water and cook them over medium heat for around 25 minutes or until they are just tender enough to eat.
–Pour the lentils and rice into a fine meshed strainer and prop it over the pot, allowing them to fully drain.
–Put the onion and garlic in the food processor and pulse until finely chopped.*
— Add the lentils and rice to the processor along with the spices and flax meal. Pulse until the mixture is uniformly combined, stopping to scrape down the sides of the food processor if needed.
–Form the mixture into small patties, about 2.5 inches in diameter. This should make about 12.
–Heat 2 tablespoons of olive oil in a large frying pan. Brown the patties over medium heat until nicely colored, about 4-5 minutes per side. Depending on the size of your pan, this will likely take 2 rounds. Add more olive oil for the second round if needed.
–Transfer to a serving plate and enjoy! You can also cool and freeze them in single layers and reheat them in the oven.
*Note, if you prefer, you can chop these by hand and sautee them before adding to the food processor.
NUTRITION FACTS PER SERVING (1 SAUSAGE):
CALORIES 100 TOTAL FAT 5g PROTEIN 3g TOTAL CARBOHYDRATE 12g DIETARY FIBER 3g TOTAL SUGARS 1g ADDED SUGARS 0g
For more recipes like this one, see our new book, Sugarproof, which you can find here or anywhere books are sold.