I am thrilled to share this recipe with you, to show you how to easily prepare light and very tasty tofu sausages! Many people who follow a vegetarian or vegan diet buy these products at the supermarket: they are surely good but who knows how many ingredients they contain for flavoring and preserving, certainly with more fats…
These tofu sausages, on the other hand, are genuine and light, fat-free, and made with very simple and easily accessible products, nothing exotic, and all affordable ingredients. Moreover, you can prepare them in large quantities and freeze them: once out of the freezer, they will return as if freshly made!
You can enjoy them hot dog style or with good whole grain bread, some mustard, and lots of veggies. But they are also great with a nice plate of Crispy Fries. Let’s see how to prepare them!
Before moving on to the recipe, here are some other tasty and light ideas with tofu:
- Difficulty: Very Easy
- Cost: Affordable
- Preparation time: 20 Minutes
- Portions: 12 Pieces
- Cooking methods: Boiling, Grilling, Air Frying
- Cuisine: Healthy
- Seasonality: All Seasons
Ingredients
- 16 oz tofu
- 3.5 oz breadcrumbs (preferably whole grain)
- 4 tablespoons soy sauce
- 2 shallots (or 4 spring onions with stalk)
- 2 cloves garlic
- 2 tablespoons herbs (to taste)
- 2 tablespoons chopped parsley
- 2 teaspoons extra virgin olive oil (for grilling the sausages)
- to taste salt
- to taste pepper
- Total points = 26 WW points
- Points per sausage = 2 WW points
Tools
Here are the tools I currently use to prepare this recipe:
- Food Processor
- Food Wrap
- Pan
- Air Fryer
Steps
First of all, as I explained in my recipe for Crispy Tofu Sticks, my advice is to freeze the tofu the night before and then defrost and squeeze it thoroughly. This way, the tofu will lose a lot of liquid and the final result will have a firmer texture similar to meat.
Once squeezed, put the tofu pieces in the food processor bowl.
Blend the tofu and then start adding the other ingredients: the breadcrumbs and soy sauce to begin with.
Finally, add the shallots or spring onions and the garlic cloves coarsely chopped, along with the dried and fresh herbs.
Some salt and pepper to taste and blend again, creating a creamy yet very firm mixture.
Weigh the final mixture and divide it into 12 portions. Place a portion on a large piece of microwave-safe cling film, and roll to form the sausage. Seal the ends tightly with knots.
Once all the sausages are ready, boil them in a pan of water for about 8 minutes, then drain well and let cool. At this point, the tofu sausages are ready to be grilled or frozen, as you prefer!
Here in the photo, you see the version with spring onions including the stalk, my favorite!
And now our light tofu sausages are ready to be put in a nice bun with mustard or another condiment of your choice and many good fresh vegetables! Some ideas for light condiments can be found here: Light Yogurt Sauce in 4 Flavors.
Can you tell I’m excited about this recipe? Yes, I’ve already made them several times, I have some ready in the freezer, and when needed, I defrost and grill them… and then yum! What can I say, even the Dutch liked them, which is saying something because he’s not particularly fond of tofu.
Try them and let me know in the comments or on Facebook if you liked them.
Enjoy your meal!
by Giovanna Buono
