Happy Herbivore Italian Sausage

Sorry I've been cooking more than posting lately. I've been cooking my way through the Happy Herbivore cookbook l.

I've tried several of the recipes and love them all. So far here are my 2 favorites, we sampled them in class recently. Both were easy and quick to mix up and then steam.

What I like most is the consistent results, no that's not true what I like most if the flavor. The food disappears before I have a chance to take a photo.

Italian Sausage

½ cup pinto beans
1 tsp garlic powder
1 tbsp onion powder
2 tbsp Italian seasoning
½ cup textured vegetable protein (TVP)
½ cup vital wheat gluten
1 tbsp fennel seeds
¼ tsp black pepper
a dash of red pepper flakes
1 tsp paprika
¾ cup water
2 tbsp low sodium soy sauce

Crush fennel seeds into a powder using mortar and pestle, set aside. Pulse beans a few times in a food processor or mash manually with a fork until no whole beans are left. Combine beans with all dry ingredients (add red pepper flakes to taste, a little goes a long way) and soy sauce in a large bowl. Mix with your hands to ensure even distribution. Add water and then knead dough about 10 times and set aside. Grab 5 rectangular shapes of foil and prepare your steamer (turn it on and get it ready). Divide dough into 5 equal parts and, using your hands, shape it into a log on the tin foil. Wrap each piece tightly in tin foil, twisting the ends to close. Steam for 40 minutes


Spicy Sausage
½ cup pinto beans
1 tbsp fennel seeds
1 tbsp cayenne powder
1 tsp rubbed sage
1 tsp red pepper flakes
1 tsp onion powder
1 tsp garlic powder
1/4 tsp chili powder
1/4 tsp dried thyme
1/4 cup textured vegetable protein (TVP)
3/4 cup vital wheat gluten
1/2 cup nutritional yeast
2 tsp hot sauce
2 tbsp low sodium soy sauce
1 cup water


Crush fennel seeds into a powder using mortar and pestle, combine with all other spices. Pulse beans a few times in a food processor or mash manually with a fork until no whole beans are left. Combine beans with all dry ingredients and soy sauce in a large bowl. Mix with your hands to ensure even distribution. Add water and then knead dough about 10 times and set aside. Grab 4 rectangular shapes of foil and prepare your steamer (turn it on and get it ready). Divide dough into 4 equal parts and, using your hands, shape it into a log on the tin foil. Wrap each piece tightly in tin foil, twisting the ends to close. Steam for 40 minutes.

I can't recommend this book enough. The recipes are easy , delicious and healthy. I've also tried the Hippie Loaf, Easy Marinara ( delicious with the spicy sausage) , Mock Tuna , Maple Cornbread Biscuits.

I've been thinking that I can even make hot dogs by tweaking the sausage recipes. I'll let you know how it turns out.