Nov 25, 2013
Vegan Apple Shiitake Breakfast Sausages
The Healthy Test Kitchen has been very busy these days. I’ve been working on this recipe for quite a while. Lots of disasters experiments trials. Finally… I got it. These nutrient-dense baked goodies not only taste great but the whole house smelled like yummy breakfast sausage while they were baking… minus the heavy, greasy, meat smell of course—just wonderful, heartwarming goodness.
Shiitake mushrooms are the perfect substitute when you’re going for a meaty flavor. They contain a substance known as “umami” which you can read about on my post for Shiitake Bacon. Umami means “yum” in Japanese and these sausages live up to the legendary yumminess that umami imparts.
The addition of soy curls helps a LOT with the consistency. I know they’re not easy to find in stores but they’re readily available online and are reasonably priced. You might sub TVP for the soy curls, but I’ve not worked with TVP at all, since it’s quite processed, so I can’t promise a good result. Soy Curls are made using whole, GMO-free soybeans without the use of chemicals.
|before and after baking
Apple Shiitake Breakfast Sausages ~ vegan and oil-free
A vegan breakfast delight with the healthful addition of shiitake mushrooms!
- 3 TBS ground chia seeds + 6 TBS water
- 2 cups soy curls
- ½ pound shiitake mushrooms
- ½ cup finely diced apples
- 1½ cups navy beans or any white bean (1 15 oz. can)
- 2 TBS maple syrup
- ½ tsp natural maple flavoring
- 1 tsp ground sage
- 1 tsp fennel seeds (I crushed mine a little in a seed grinder for more flavor)
- 2 tsp onion powder
- 1 TBS tamari
- ½ tsp red chili flakes
- Cover the soy curls in fresh water and let soak for 10 minutes.
- Mix the chia with the water and set aside.
- Line a baking sheet with parchment paper.
- Preheat oven to 350° F.
- Remove the stems from the mushrooms (save for stock!), rough chop the mushrooms and water saute until tender and most of the water has cooked off.
- Drain the soy curls and squeeze out as much water as you can.
- Drain and rinse the beans.
- Add the mushrooms and all remaining ingredients, except the apples, to a food processor and pulse until combined but still chunky.
- Fold in the apples.
- Shape the mixture into logs about 3″ long and 1″ in diameter.
- Place on the baking sheet and bake for 30 minutes turning them over once or twice to ensure an even color and heat distribution. Be gentle! They’re very fragile until they’re cooked.