I am thrilled to share with you this recipe to show you how to easily prepare light tofu sausages that are extremely flavorful! Many people following a vegetarian or vegan diet buy these products in supermarkets: they are probably good, but who knows how many ingredients they contain for flavor and preservation, certainly more fats…
These tofu sausages, on the other hand, are genuine and light, fat-free and made with very simple products to find, nothing strange, and they are all even economical ingredients. Moreover, you can prepare them in large quantities and freeze them: once out of the freezer, they return as freshly made!
You can enjoy them hot dog style or with good whole grain bread, mustard, and lots of vegetables. But they are also great with a nice plate of crispy fries. Let’s see how they are prepared!
Before moving on to the recipe, here are some more delicious and light ideas with tofu:
- Difficulty: Very easy
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 12 Pieces
- Cooking methods: Boiling, Grilling, Air Frying
- Cuisine: Healthy
- Seasonality: All seasons
Ingredients
- 1 lb tofu
- 1 cup breadcrumbs (preferably whole grain)
- 4 tbsps soy sauce
- 2 shallots (or 4 green onions with the stalk)
- 2 cloves garlic
- 2 tbsps herbs (to your liking)
- 2 tbsps chopped parsley
- 2 tsps 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
- Cling Film
- Pan
- Air Fryer
Instructions
First of all, as I already explained in my Crispy Tofu Sticks recipe, my advice is to freeze the tofu the night before and then defrost and squeeze it very well. This way, the tofu will lose a lot of liquid and the final result will have a firmer texture, more similar to meat.
Once squeezed, place the tofu pieces in the mixer bowl.
Blend the tofu and then start adding the other ingredients: breadcrumbs and soy sauce to start with.
Finally, add the shallots or green onions and garlic cloves roughly chopped, along with the dried and fresh herbs.
A bit of salt and pepper to taste and blend again, to obtain a creamy but 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 very well with tight knots.
Once all sausages are ready, boil them in a pan in water for about 8 minutes, then drain them well and let them cool. At this point, the tofu sausages are ready to be grilled or frozen, as you prefer!
In the photo, you see the version with green onions including the stalk, my favorite!
And now our light tofu sausages are ready to be put in a nice sandwich dressed with mustard or other dressing of your choice and lots of fresh vegetables! Some ideas for light dressings 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 them 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
