Please note: there is a new and improved version of my Gluten-Free Spicy Italian Sausage recipe at this link http://theveeword.blogspot.com/2012/06/gluten-free-spicy-italian-sausage-part.html
If I ever thought it was challenging to go vegetarian or Vegan, it was nothing compared to going gluten-free. Actually, being gluten-free is pretty easy when I'm doing the cooking. It's no big deal to
switch out a type of flour or bread crumb mixture. But eating out is really tough. There aren't many places that offer sandwich bread that is both gluten-free and Vegan. I'm pretty sure most places are not using gluten-free flours and try getting Chinese food with gluten-free tamari! Not likely.
It also means that most prepared Vegan meats are out too. Obviously, seitan is a no-no but soare store-bought tempeh bacon, veggie hot dogs and burgers and any products that contain vital wheat gluten (I miss you Gardein). I had given up most of these anyway since I was eliminating processed foods but I have to admit that I really missed Vegan sausages. They are in my Hoppin' John recipe, we liked them for breakfast, on pizza and in pasta dishes. When we go to Woodstock Farm Animal Sanctuary events, they serve delicious grilledField Roast sausages. It isn't like we ate them everyday, they were an occasional treat. The problem is that there is no gluten-free alternative available that I am aware of. That meant it was time to make my own.
So I researched Vegan sausage recipes and most of them contain vital wheat gluten. That is what gives them that dense texture, that "bite" that you expect from a sausage. There are recipes out there that don't use vital wheat gluten but those sausages are more like patties or soft links. You get the flavor but not the texture that would hold up on the grill. On one blog, someone asked if she could make the Vegan sausage recipe without the vital wheat gluten and was told, "No, it wouldn't work." Well, that was all I needed to hear (or read). The challenge was ON!
I have to admit this is the first recipe I've ever posted where I performed multiple tests and trials to get the final product (although I reserve the right to further improve upon it). Usually I make something, it tastes good, I might make a change or two the next time but that's pretty much it. This time I felt like I was conducting a very important scientific experiment. And I wanted it done in time for summer cookouts.
First, I tried making Vegan sausages with lentils since I love them in my Lentil Burgers and Lentil Meatballs. But the flavor of the lentils overpowered the spices. So I moved to different types of beans. In the end, pinto beans were the best choice. They don't have a lot of flavor on their own so they make a great blank canvas for the spices.
Next I had to get the spice mix right. I was going for spicy Italian and that took a few tries to get it the way I liked it. What I learned is that less spice is more. Too many spices and you can't really taste any of them. Then the most important part: the texture. I went into this knowing that I was NOT going to exactly recreate the texture of a sausage with gluten. That's important because so many times people try a Vegan version of something and get disappointed because it doesn't taste EXACTLY like the non-Vegan version. My goal was to create a sausage that would be firm enough to be sliced and that would hold up on a grill.
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| My Sausages alongside some Sunshine Burgers |
I tried adding brown rice to the mix but didn't like that. Brown rice flour works much better. I could have used Texturized Vegetable Protein (TVP) but I didn't want the recipe to have any hard-to-find or processed ingredients in it. The key to getting that firm texture turned out to be Xanthan Gum (which is also used in the gluten-filled sausages found in stores). Xanthan Gum is used as a thickener in baking and gravies. A bag of Xanthan Gum is a bit expensive BUT a little bit goes a very long way so it's well worth the investment.
Finally, after multiple trials, it all came together. The right beans, the right amount of mushrooms, the right flour, the right spice mix and the right amount of Xanthan Gum. These sausages are delicious and flavorful. They can be grilled, pan-fried, sliced or crumbled. The spice mixture can be changed up to make them sweet Italian rather than spicy or Spanish flavored.
Make a double or triple batch and freeze them so you can always have some sausages on hand when you want them. Bring some to your next BBQ or picnic and don't feel left out when everyone elseis eating grilled sausages with peppers and onions. Glorious Gluten-Free Goodness!
Gluten-Free Spicy Italian Sausages
Ingredients
Spice Mix:
1 tsp. garlic powder
1 ½ tsp. fennel, crushed
½ tsp. black pepper
½ tsp. salt
1 tsp. sweet paprika
1 tsp. smoked paprika
¼ - ½ tsp. red pepper flakes
½ tsp. oregano
1/8 tsp. allspice
2 tsp. + 2 tsp. olive oil
¾ cup mushrooms, chopped
¼ cup onion, finely chopped
1 garlic clove, minced
2 cups or 1-15 oz. can of pinto beans, drained and rinsed
1 Tbs. sun-dried tomato paste
¼ cup nutritional yeast
½ cup brown rice flour
1 tsp. xanthan gum
1 Tbs. gluten-free tamari
1 Tbs. balsamic vinegar
(2 Tbs. of gluten-free, vegan Worcestershire Sauce can be used in place of the tamari and vinegar)
A few drops of Liquid Smoke (optional)
Directions
Prepare spice mix in advance. Set aside.
Heat a skillet with 2 tsp. of olive oil. Saute the onions, mushrooms and garlic until softened. Set aside and let cool.
In a large bowl, add the pinto beans and mash them up. You can use a fork, a potato masher or your hands. I prefer to use my hands. If you want to use a food processor, do a rough chop. You don't want a puree. Then add the tomato paste, nutritional yeast, and brown rice flour. Mix well.
Sprinkle the xanthan gum over the mixture and incorporate it well.
Add the cooled veggie mixture to the bowl and mix it into the dry ingredients. Add the tamari and balsamic vinegar to the bowl and mix it all up well. If you are using the Liquid Smoke, add it in now too.
Divide the mixture into 4 parts. Shape each part into a log. Wrap the logs individually infoil and steam them for 15-20 minutes. I use a metal steamer that sits atop a large stockpot of boiling water. Then refrigerate for a few hours or overnight, if possible. This will help them firm up even more.
When ready to use, unwrap and cook them however you desire. We had them with sauteed bell peppers and onions. Yum!
Note: you can also shape the sausage into patties and if desired, cook them right away.
Please note: there is a new and improved version of my Gluten-Free Spicy Italian Sausage recipe at this link http://theveeword.blogspot.com/2012/06/gluten-free-spicy-italian-sausage-part.html
The "V" Word: Say it. Eat it. Live it.
