Vegan Sausage Patties - THE FIT MUM FORMULA

Vegan Sausage Patties

vegan sausage patties

Following a vegan diet, taking part in ‘Veganuary’ or just cutting down on meat but missing sausages and burgers? These vegan sausage patties are easy to make and child friendly too!

 

I’m not a vegan but I do appreciate the nutritional benefits of getting a varied diet and that includes meat alternatives occasionally instead of relying on the usual meals we get stuck in a rut with.

 

As a Mum of two kids I’m no stranger to sausages (though I do buy better quality ones), and you can’t beat a burger and salad for fun weekend comfort food.

My local organic farm do the best beef burgers ever (fact) but I’ve bought TVP foods in the past such as mince, and no one has minded, or even been able to tell the difference!

TVP, or Textured Vegetable Protein, is made from soy flour, and comes in various forms such as mince, nuggets, or ready made ‘fillets’ or used in ready meals. Soy is the highest of plant proteins in amino acids (the building blocks of protein) so is great for non-meat eaters. Not getting enough protein is the most common problem I see, as a nutritionist and weight loss coach, in my clients. It’s fine if you want to avoid meat for whatever reason, but that’s not a reason to be nutritionally deficient in anything!

buy tvp

Hemp is another plant powerhouse; not only is it also a good source of the aforementioned amino acids but it’s rich in healthy fatty acids, vitamins and minerals. Hemp seeds provide texture and flavour as well as nutrients.

buy hemp seeds

Most burgers need things to bind them and stop them crumbling, especially non-meat ones, so flax seeds swell and can be used to bind like eggs would, and I’ve used tapioca flour instead of wheat because while we’re not coeliac in this house, quite frankly most people rely on wheat foods way too much to be called a ‘balanced’ diet.

buy tapioca flour

But like any new recipe or ‘healthy’ food, if the kids and hubby don’t like it and won’t eat it, it’s going in the bin, so I knew the stakes were high, especially since hubby has got into a ‘*well-known brand* sausage-egg muffin on the way to work’ routine I’m not impressed with and am determined to change!

Result? Win! Here’s the winning recipe:

 

Vegan Sausage Patties

Serves 4-8 (makes 8 small patties)

vegan sausage patties

 

Ingredients

  • 100g TVP mince
  • 300ml boiling water
  • 50g tapioca flour
  • 2 tbsp. ground flax seeds,
  • 2 tbsp. hemp seeds
  • 1 tbsp. psyllium husk powder (also helps bind them)
  • 1 garlic clove, crushed
  • ¼ tsp each salt & black pepper
  • 3 tbsp soy sauce
  • 1 tbsp. oil for frying

Method

Mix the TVP with the hot water and leave to soak for 5 minutes.

Add all the remaining ingredients and mix well. 

vegan sausage patties

Form the mix into 8 small or 4 large burger shaped patties.

Heat a little oil in a non-stick frying pan, when hot add the patties.

vegan sausage patties

Fry for 4 minutes each side or until turning golden.

Serve with salad, condiments, wholegrain rolls or a few home-cut fries or potato wedges, whatever your preferences and nutritional needs are!

vegan sausage patties

All the ingredients are available on buywholefoodsonline.co.uk here, or I’ve linked some of the ingredients throughout the post.

Leave a Comment: