The vegan sausage made from mushrooms and soy is a tasty dish, rich in proteins, and simple to prepare at home. Although it is not a sausage in the traditional sense, it is still a preparation that many, even those who do not follow a vegan diet, will enjoy thanks to its delicious flavor. It is a healthy recipe, prepared with respect for everyone, and offers a new option to make our diet even more varied.
Preparing it is truly a fun experience! With the help of rice paper and air frying, the final result is surprisingly similar to traditional sausages. Once ready, they can be cooked in many ways: paired with sautéed vegetables, stewed, with a good sauce… the possibilities are endless! Each time you can enjoy them differently, making the dish always interesting and varied.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 6 sausages
- Cooking methods: Air Frying, Stove
- Cuisine: Italian
- Energy 122.78 (Kcal)
- Carbohydrates 15.09 (g) of which sugars 2.33 (g)
- Proteins 6.75 (g)
- Fat 4.52 (g) of which saturated 0.42 (g)of which unsaturated 0.25 (g)
- Fibers 2.65 (g)
- Sodium 376.87 (mg)
Indicative values for a portion of 100 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 1.8 oz dry soy (grated)
- as needed water (hot)
- 12.3 oz Pleurotus mushrooms (or king oyster)
- as needed smoked paprika
- 1 tablespoon extra virgin olive oil
- as needed soy sauce
- 2 cloves garlic
- as needed salt
- 6 sheets rice paper
- 1 tablespoon rice flour
- 2 teaspoons nutritional yeast
Tools
- 1 Pan
- 1 Food Processor
Preparation
The first step is to soak the soy in hot water, adding a bit of paprika. Let it rest for at least 15 minutes. Meanwhile, clean and shred the mushrooms, then transfer them to a pan with garlic, oil, salt, pepper, and smoked paprika. Cover the pan with a lid and let them cook for about 10 minutes, stirring occasionally.
Once ready, coarsely blend the mushrooms and put them back in the pan, adding the drained soy to remove excess water. Let it cook for about another 5 minutes, then deglaze with soy sauce.
Let the mushrooms and soy cool, then add a leveled tablespoon of rice flour and two teaspoons of nutritional yeast, mixing well to obtain a homogeneous mixture.
Now, we can have fun forming our vegan sausages! Soak the rice paper sheets well and, once softened, fill them with our mixture, shaping them into sausages. Place them in the air fryer at 356°F for about 9 minutes, and they will be ready to be enjoyed!
NOTES
Our basic sausages are ready! Now, we can choose how to cook them: pair them with beans, prepare them with sauce alongside vegetables, or store them in the refrigerator, well covered, for a few days to have them ready when needed.
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FAQ (Questions and Answers)
Can mushrooms be substituted?
You can prepare the same sausages by replacing the mushrooms with an equal amount of cooked lentils. The result will be just as tasty and flavorful!
