Name: Vegan Italian Sausage, Onions, and Peppers
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 6 servings
Ingredients: ½ cup onion (chopped); 2 garlic cloves (minced); ¼ cup sun-dried tomatoes (dried or packed in water, drained, and chopped); ½ tsp fennel seed; ½ block of tofu (firm, pressed and crumbled); 1 tsp oregano; ½ tsp thyme; 1 tsp smoked paprika; ½ tsp crushed red pepper flakes (optional); 2 tsp Italian seasoning blend (salt-free); 2 tbsp nutritional yeast; 1 tsp garlic powder; ¼ tsp ground black pepper (optional); 2 tbsp organic miso (yellow white or chickpea); 2 tbsp tomato paste; 2 tsp liquid smoke; 1 tsp organic molasses (unsulphured, or maple syrup); 1 cup vegetable broth; 1 ¾ cups vital wheat gluten; 6 pieces of parchment paper (cut into 8x6-inch pieces); 6 pieces of aluminum foil (cut into 6x4-inch pieces (it won’t touch the food!)); 6 whole grain buns (or lettuce wraps); 2 tsp olive oil (optional); ½ large sweet yellow onion (sliced); 1 ½ tbsp coconut aminos (optional); 1 large red bell pepper (sliced); 1 large green bell pepper (sliced); 2 tsp white balsamic (optional)

Yields6 ServingsPrep Time20 minsCook Time30 minsTotal Time50 mins

Ingredients

½ cup onion (chopped)

2 garlic cloves (minced)

¼ cup sun-dried tomatoes (dried or packed in water, drained, and chopped)

½ tsp fennel seed

½ block of tofu (firm, pressed and crumbled)

1 tsp oregano

½ tsp thyme

1 tsp smoked paprika

½ tsp crushed red pepper flakes (optional)

2 tsp Italian seasoning blend (salt-free)

2 tbsp nutritional yeast

1 tsp garlic powder

¼ tsp ground black pepper (optional)

2 tbsp organic miso (yellow white or chickpea)

2 tbsp tomato paste

2 tsp liquid smoke

1 tsp organic molasses (unsulphured, or maple syrup)

1 cup vegetable broth

1 ¾ cups vital wheat gluten

6 pieces of parchment paper (cut into 8x6-inch pieces)

6 pieces of aluminum foil (cut into 6x4-inch pieces (it won’t touch the food!))

6 whole grain buns (or lettuce wraps)

Toppings

2 tsp olive oil (optional)

½ large sweet yellow onion (sliced)

1 ½ tbsp coconut aminos (optional)

1 large red bell pepper (sliced)

1 large green bell pepper (sliced)

2 tsp white balsamic (optional)

Directions

Sauté the aromatics: In a small sauté pan over medium heat, add the onion and cook for 2–3 minutes until it begins to brown. Stir in the garlic, sundried tomatoes, and fennel seed, and continue to sauté for a few more minutes. If the mixture starts to stick, deglaze the pan with 1 tablespoon of water or vegetable broth.

Season the tofu: Add the tofu, oregano, thyme, smoked paprika, crushed red pepper flakes, cayenne (if using), and Italian seasoning. Stir until everything is well combined.

Blend the mixture: Transfer the spiced tofu mixture to a food processor and add nutritional yeast, miso paste, tomato paste, liquid smoke, molasses, and ½ cup of vegetable broth. Blend until smooth.

Form the dough: Pour the blended mixture into a large mixing bowl and stir in the remaining vegetable broth. Gradually add the vital wheat gluten, mixing until a soft dough forms.

Knead the dough: Transfer the dough to a cutting board or plate and knead for 2–3 minutes until it becomes firm and springy.

Shape the sausages: Divide the dough into six equal pieces (about ⅓ cup each). With clean hands, roll each piece into a 6-inch long, 1-inch thick sausage. If the dough is sticky, dust your hands with some vital wheat gluten.

Wrap the sausages: Wrap each sausage in parchment paper, then tightly wrap with aluminum foil, twisting the ends like a candy wrapper.

Steam the sausages: Place them in a steamer basket or pot (a large pot with a sieve works, too) and steam for 30 minutes.

Prepare the onion and pepper mixture: While the sausages steam, heat a sauté pan over medium heat. If using, add olive oil and then the onion. Cook for 3–5 minutes, stirring occasionally, until the onions begin to caramelize. Halfway through, add coconut aminos and cook for another 30–60 seconds. Add the peppers and cook for 8–10 minutes until tender but not overcooked. Stir in the balsamic vinegar, then remove from heat. Taste and adjust seasoning to your liking.

Once steamed, you can serve them immediately or bake or grill them on the stovetop for a crispy result!

Grill: Preheat a large stovetop pan over medium heat. Brush the sausages with a little oil on each side and add them to the pan. Grill for about 10 minutes, turning occasionally until browned and heated through.

Add vegan Italian sausage to your favorite bun, and top with a generous serving of onions and peppers. Enjoy!

Chef’s Notes

Substitutions
If you use dried sun-dried tomatoes, you will need to soak them for 30–60 minutes before using them in this recipe.

In place of miso paste, use ½ teaspoon of optional salt.

In place of onions, try shallots.

In place of tofu, you can try a whole-food flour, such as quinoa or chickpea flour, but you will need to increase the amount of vegetable broth used.

In place of molasses, try coconut sugar, although we highly recommend trying it in this recipe as it helps to round out the umami flavors.

What is Vital Wheat Gluten?
Vital wheat gluten is a type of protein-based flour made from wheat. It is often used in plant-based cooking because it can be turned into a meat substitute called seitan. It becomes stretchy and firm when mixed with water, giving it a texture similar to meat. This makes it a popular choice for vegetarians and vegans who want a high-protein alternative to meat. Seitan can be flavored and cooked in many ways, making it a versatile ingredient in plant-based cooking. Notably, since itʼs made from wheat gluten, it is not a gluten-free product.

Storage
Store Vegan Italian Sausage in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 60 days.

Nutrition Facts

6 servings

Serving size

150g

Amount per serving
Calories320

% Daily Value *
Total Fat 6g8%
Saturated Fat 0.3g2%
Trans Fat 0g
Cholesterol 0mg
Sodium 422mg19%
Total Carbohydrate 40g15%
Dietary Fiber 7g25%
Total Sugars 8g
Includes 2.2g Added Sugars5%
Protein 29g

Calcium 76mg6%
Iron 2.1mg12%
Potassium 433mg10%
Vitamin D 0mcg0%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.