If you're new to the Vegan Scene, it won't be long before you hear about SEITAN {say-tan}. Seitan is a wheat-based meat substitute and is perfect for those of you who are brand new and transitioning over from a meat-based diet. Or, if you have a spouse who is not completely on-board yet, and still loves an occasional meat-based meal.
Since this Vegan Italian Sausage was one of my more older recipes, and definitely needed a face-lift, I remade the recipe this weekend, updated the photos, and included Instant Pot instructions and a YouTube video as well.
But first, why? Why a meat substitute?
I actually get asked this all the time.
"Why do you Vegans have to replicate the foods you're supposedly giving up?"
Fair enough question.
As I stated above, many folks new to this lifestyle WANT to eat healthier but are still somewhat attached to their favorite meat-based recipes, like Italian Sausage. I provide recipes like these to give them familiar foods they loved, but without any animal products or oil.
It just makes the transition easier.
Or, maybe someone is super excited to start eating this way - but has a spouse or children at home who are not. They WANT their favorite foods!
So again, here is a way to allow the newer person to eat plant-based, AND give their family the foods they want at the same time (and show them our food isn't as awful as they imagine).
Once you've been at this for a while, you will eventually lose the taste for recipes like this and move on, which is perfectly fine. Or, some people will never lose their taste for meat and will continue eating recipes like this forever, and that is fine too.
I am simply offering options here.
And these are some of the foods and recipes that helped ME make the switch.
So with all of that said - let's make some Vegan Italian Sausage.
Vegan Italian Sausage & Peppers
I had to go to Whole Foods to find it, but it is also available online at Amazon and I'll include a link if you're interested.
Of course I have to tell you this is an Affiliate Link, meaning if you click on the link and buy it, I will receive some compensation - but hey, it's how I keep the site going.
Obviously, as the name implies, this is pure gluten, so for those of you who are gluten intolerant.....this recipe will not work for you.
More About Seitan
Seitan is basically a dough made with Vital Wheat Gluten and spices that is boiled, steamed, or baked. They remove all the starch from the wheat flour leaving only the pure gluten protein. Think of pizza dough - gluten is what makes it stretchy.
For this Vegan Italian Sausage recipe, you simply mix the dry ingredients in one bowl, and the wet in another. Once you mix the two together it forms a dough, much like making bread or pizza dough. You then separate the dough into 4 equal pieces, roll them in paper or foil, and steam.
Vegan Italian Sausage
Add ½ cup of drained White Beans to a blender. Then add 1 cup of low sodium vegetable broth, 1 tablespoon of tomato paste, and 2 tablespoons of low sodium soy sauce. Blend until smooth and then set aside.
You'll probably have leftover tomato paste and beans. No worries, we'll use these later on in the recipe
In a separate bowl, add 1 and ¼ cups of Vital Wheat Gluten, ¼ cup nutritional yeast, and all the spices listed in the recipe. Don't skip out on the Fennel Seeds - as they are a major player in the taste profile of this sausage. But DO grind them up first. I have an old coffee grinder I use - you want about 1 ½ teaspoon of ground Fennel Seed powder.
Mix the wet ingredients into the dry, and with a fork stir the dough around until all the flour has been absorbed and you're left with a wet, sticky dough.
Don't over mix - but just long enough until all the flour is gone.
At this point, pop the dough out onto a work surface and give it a good knead for a minute or two. Then either using your bench scraper or your hands, separate the dough into 4 equal pieces.
Stretch each piece of dough into a log shape and roll it loosely in a piece of parchment paper, then a piece of aluminum foil. Be sure and twist the ends so that each piece looks like a big, silver tootsie roll.
You'll need a steamer, or a steamer basket to steam these sausages.
My rice cooker has a steamer basket so I just added about 2 cups of water to mine and set it to Cook. Once I could hear the water boiling inside, I added the sausages to the basket and replaced the lid.
Steam the sausages for about 40 minutes. Once they are done, remove from the basket and let cool.
OR, you can use your Insant Pot. Simply add the steamer trivet to the bottom of your IP, add 1 cup of water and your sausages, then attach the lid. Set it to the STEAM function for 40 minutes.
So there you go.
Vegan Italian Sausage. Quick, easy, fat-free, and omni approved.
What do you do with Italian Sausages?
I made a classic Italian Dinner of Sausages and Peppers with mine.
Cut a couple of onions, one red bell pepper and one green bell pepper into strips.
Using a few tablespoons of Veg Broth or Water to keep them from sticking, saute the veggies in a large pan or dutch oven until softened, then toss in a few cloves of minced garlic.
Then, add a 15oz can of Diced Tomatoes, another tablespoon or two of that leftover Tomato Paste, those leftover White Beans, and a little Italian Seasoning.
Add salt to taste (and I like to add a little Red Wine Vinegar) and then stir in 2 or 3 of those Italian Sausages you cut into small pieces.
Meanwhile, prepare a few cups of your favorite Pasta and then stir that in as well once the pasta is cooked and drained.
Instant Italian Sausage and Peppers dinner.
So good, so easy, and without any of the fat or cholesterol of the original.
Yum.
Hope you enjoy.
Vegan Italian Sausage & Peppers
- Prep Time: 30 min
- Cook Time: 60 min
- Total Time: 1 hour 30 minutes
- Yield: 6-8 Servings 1x
- Category: Meat Substitutes
- Method: IP or Steamer
- Cuisine: Italian
Description
This Vegan Italian Sausage is a quick and easy Seitan Recipe that uses your Instant Pot or Steamer! Add some tomatoes and peppers and you have a quick tasty meal.
Ingredients
Vegan Italian Sausage
- ½ cup white beans, drained
- 1 cup low sodium vegetable broth
- 2 Tbs low sodium soy sauce
- 1 Tbs tomato paste
- 1 ¼ cups of vital wheat gluten
- ¼ cup nutritional yeast
- 1 ½ tsp fennel seed
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp oregano
- ½ tsp smoked paprika
- ½ tsp thyme
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp chipotle chili powder
- ¼ tsp red chile flakes
Vegan Italian Sausage and Peppers
- 2 cups of your favorite pasta, cooked and drained
- 2-3 sausages cut into ½" pieces (above)
- 2 onions, sliced
- 1 green bell pepper, cut into strips
- 1 red bell pepper, cut into strips
- 3 cloves garlic, minced
- 1 can diced tomatoes (14 oz)
- 1-2 Tbs tomato paste
- The remaining white beans (optional)
- ½ tsp oregano
- ½ tsp basil
- ½ tsp red wine vinegar
Instructions
Vegan Italian Sausage
- Drain the beans and add ½ cup to your blender (save remaining beans)
- Add veg broth, soy sauce, and tomato paste to beans and blend until smooth, set aside.
- In a large bowl, mix vital wheat gluten, nutritional yeast, and all the spices
- Pour wet ingredients into dry and mix just until a soft dough is formed
- Cut into 4 equal pieces
- Roll each piece into a sausage-shaped log, roll loosely in parchment paper, then foil, and twist ends to seal
- Steam in a steamer basket or IP using trivet and STEAM function for 40 min
- Allow to cool before using.
Vegan Italian Sausage & Peppers
- Prepare 2 cups of your favorite pasta and then drain
- Cut onions and peppers into strips
- Cut 2-3 of the sausages into ½" pieces
- Saute the veggies in a large pan or dutch oven using a little water to prevent sticking
- Add minced garlic and stir
- Add tomatoes, tomato paste, leftover beans, and remaining spices
- Cook until heated through and then add sausage pieces and pasta
- Simmer for 4-5 minutes then serve
Notes
Susan
Love these so much - I always have them in the freezer and try to never run out. Thanks Chuck!
Anne
Just made these & they’re delicious! Seems like an easier recipe than other seitan I’ve made. I love your recipes & appreciate how simple & easy they are!
Rob
Does anyone know if these freeze well?
Chuck Underwood
Yes
Colette
I made the sausages, not the pasta. The sausages are delicious. A good balance of flavour / spices, and the white beans help to give the seitan improved texture compared to a straight seitan sausage.
We made a large batch 4x the original recipe B it added a bit of extra garlic as we are big garlic lovers. We steamed them for 50 min in the Instant Pot because of the larger number of sausages (we made them smaller like hot dogs and the 4x recipe yielded 28).
Froze most for later meals.
Thanks for the delicious recipe.
Christine Iammarino
These were absolutely delicious. The flavor was spot on! Thank you!
Stacy Meyer
I loved this. I did have to alter it because I didn’t have white beans I used pinto beans and I’m gluten sensitive and so I used gf flour. It was so satisfying. I will be making it again with the white beans next time but this way worked great. Thank you for the recipe. Amazing!!!!
Patricia Alexander
I have made these sausages twice, and I make 6 sausages rather than 4. Do you have any idea how many calories and fat grams there are per sausage? Thank you for this recipe.
Deana Frink
PERFECT. I have made loads of seitan sausage recipes and have never gotten it quite right....too squishy, too tough, but this one was perfect. An excellent analogue for the famous Tofurkey brand sausages. I will making this many times in the future! Many thanks.
Bruce A
Can you clarify cooking directions with insta pot/pressure cooker please? Does steam mean under pressure and if so, high or low? We made these under high pressure, 40 minutes then quick release. Finished product was very tasty but a bit too firm and dry. Thanks!
Kaitlyn Serafin
I made the sausage and it was FANTASTIC! My finicky teen-aged son will only eat this sausage now (versus all the other seitan sausage recipes I've tried). I made plenty and discovered that it tastes better on the second day--firmed up even more in the frig overnight and the flavors blended exceptionally well. Thank you for all the hard work that went into creating this recipe. Definitely a keeper.
Jonathan Steele
Loved these mock Italian sausages! The "steam" setting on my Instant Pot allows me to select if it's under pressure (high, low or none, I used 'high') and did a manual release after 40 minutes. They came out perfectly cooked. Spice level was not quite enough, but of course that is always a personal preference. I think doubling the red pepper would be fine and probably match most "extra spicy" sausage out there. I put about 2 tablespoons of finely chopped white onion (after blending) to add some more texture. Also, just a handful of extra white beans that were lightly pulsed. I wanted to have some "bits of texture" rather than completely smooth like in the photos. My wife and I agreed that the spices could probably be doubled with the exception of the fennel. Even with my small changes, it's a great recipe right out of the gate! We sliced them up for pizza and it was perfect!
Chimay
Like real sausages, these can be taken to the next level by finishing on a charcoal grill or, if you are not on a low fat diet, pan frying in olive or avocado oil. Sausages are traditionally a fatty food - it's an important part of the flavor profile
Myriam
this is the first seitan I have ever made and I haven't eaten it very often either, so I am not sure what I can expect. It definitely turned out nice, but I would have preferred more texture, more chunky bits in this sausage. For my liking it could have more chew as well. Not sure which way I need to tweak it to achieve this.
Cheryl
WOW!! My husband was SOOOO impressed with these sausages!! I made the sausages and peppers dish over whole wheat pasta. Kept saying how perfect they were - taste and texture. Wants me to make more into smaller hot dog size so he can have them with sauerkraut lol. I can't say thank you enough for all your wonderful recipes - I've made quite a few of them in the past few weeks since I discovered you. All have come out great - but this one is above and beyond for a husband who is quite agreeable to my WFPB kitchen, but still grieves his favorite meat foods.
Tom
Hi = I made these a few weeks ago (double batch). Needless to say, they did not last long! Excellent recipe and worked well for both a sauce and sandwiches. My go-to recipe for hot Italian vegan sausage. Thanks!
Karen Snyder
This is the third sausage recipe I've tried using vital wheat gluten and they are the best tasting by a long shot. It is also the easiest recipe using every day pantry items and nothing tricky like xantham gum. Thanks for posting!
Mzdragonfly
These turned out great both times but for my taste the first batch all i could taste was liquorice...not sure why then looked it up and it was the fennel. I don't like liquorice at all so i did the second batch with 1/2 the fennel and it was loads better! Still a hint of liquorice but not overpowering. the 1st batch was a hit with everyone else so it's just me lol.
Chris in Michigan
I've experimented with vital wheat gluten to make various faux meats, but your recipe is absolutely my favorite. Simmered in a marinara and served over pasta, it is (to me) indistinguishable from meat-based sausage. Your recipe also works great for meatballs, just rolled into balls instead of tubes. The flavor is spot-on. I personally can't tell that it's fat-free, and the texture is tender but meaty, like a perfect meatball.
I sometimes use black beans instead of white beans, because I find the color appealing. In order to avoid having large pieces of black bean skin, I just whir the beans in the blender with the wet ingredients.
Cathy Fitzpatrick
Zowie! These are a AMAZING! Much better than the store bought and I know healthier. I took a gamble because of all the great comments and made a double batch. So worth it. I used a big pot with a steaming basket because I don't have a IP. It worked out just fine. Cannot wait to add them to vegan pizza, tofu scramble, add a bun and kraut....So many yummy things to do with them. Mahalo for the recipe!
Tammy
Amazing!! This was my very first time cooking with vital wheat gluten. This recipe was so simple. The flavors and texture are spot on. This is going into the keep pile. I can’t wait to feed this to my omnivore friends who are WFPB curious. If this doesn’t convince them that this way of eating is delicious then nothing will.
Terry Shields
This was delicious. Even my fussy husband liked it.
Diane
The sausages came out delicious. Thank you for the recipe.
Sharon H Goffe
Chuck,
This is the best vegan Italian Sausage recipe that I have ever made. My husband and I love it. Thanks for all the work you do. I love your videos.
Liane Blanco
My first time making these. In fact, my first time making anything with vital wheat gluten. I couldn't wait for them to cool, I had to immediately cut off a piece and OMG! I cannot believe I waited so long. Thanks, Chuck!
Barbara Gross
Mine just got done cooking and couldn’t wait for the taste. Delicious! I lost my other sausage recipe and decided to try yours. I will definitely be making these again. Thanks so much for the wonderful recipe.
Diane
Also great sliced onto pizza if you have leftovers. My favorite pizza toppings are sausage, with spinach, mushroom and peppers and kalamata olives. So much better!
Elke Murphy
These were amazing. Can this be done in the instant pot on the steam mode? How long?
Thank you
Kathleen Murphy
Hi Chuck. I made these sausages a few days ago & they are absolutely delicious...!!! I will most definitively be making these again soon. I made mine in the oven, since I don't have a steamer. I wrapped each sausage in foil & put them in the rack with a oven-proof bowl of water under it. Worked perfectly.
Fredda
Finally made these tonight. They turned out great. Sausage and peppers is our ultimate sandwich ans, since i'm vegan, these are perfect. We would like them a bit spicier next time, though.. I used my microwave to steam the sausages and the texture and mouth feel was right on, Thanks, Chuck. Look forward to trying your breakfast sausage gravy.
susan
i made them in the instant pot set on steam - i wrapped in foil, put one cup of water in the pot, the steamer directly in the pot, with the foil wrapped sausages in the steamer. i set the pot to steam for 45 minutes, and when i released immediately all the water was gone and one foil pack was slightly blackened on the outside. maybe i should have steamed slightly less? the pressure button did close on the pot lid also, so i wonder if i actually pressure cooked them, not steamed? the texture was maybe a tad too firm, but the taste was fantastic - we were invited to dinner and everyone else had "real" italian sausages - i cut up one of mine so they could taste, and they all thought the vegan version was just as good. i followed the recipe exactly except i had a "real" chipotle pepper (from a can with adobo sauce). i made it in the food processor - all the wet first, then i measured out the dry and blended with a whisk and added to the processor. Pulsed, kneaded. worked great.
Susan
I made these in my Instant Pot. I placed them, unwrapped, in the pot then covered with broth. I set the pot for 6 minutes @ high pressure. I vented it after 10 minutes. They expanded a bit. looked a little weird but really tasty! Hubby, grandson and I sampled one when I took them out of the pot and we all liked what we ate, This was my very first time making seitan. So easy! Thanks for the recipe! I will be making more in the future. Looking forward to making your meatloaf recipe next!
Beans
Would be nice if you gave VeganDad credit for the original recipe!
Chuck Underwood
My recipe was not copied, based on, or even inspired by VeganDad. Sorry.
Chimay
This recipe has been around the internet for years. VeganDad got it from Post Punk Kitchen.
Marlene
OMG, I made these tonight, after trying several different versions of Seitan. (Donair meat - A Canadian dish), and beef seitan. This recipe was by far the best one yet! It tastes exactly like Italian sausage! WOW!
Dave
So let me start by saying I am not Vegan, but I do like the low cholesterol, sodium, fat etc. My son wants to try Vegan and he comes over 3 nights a week for dinner. Lucky me, I get to try new things in the kitchen and I love that. So this is my second meal I am planning. First was a Vegan Salisbury steak using store brand burger patties and an onion gravy that I made up on the fly with taters and veggies. Edible though barely... I immediately decided store brand is not the way to go. So I found this, and Sunday I plan a pasta with this Italian sausage. I have always made my own pasta sauce and though not intentional has always been vegan. I made these tonight (Friday) following the recipe almost exactly except I discovered I was out of oregano, no big thing. I plan on letting them sit in the fridge and blend flavors until Sunday. They are great and the texture is awesome. The one question I have is, there is a bit of a bitter after taste. I am betting once simmered in pasta sauce it will not be noticeable. Any one experienced this or know what is causing it? Too much Fennel maybe?
bunnyb0y
If eaten plain i do get a slight bitter after taste, next time I make I might sub in a bit of molasses to add both a bit of smoky & sweet to the sausage. But these do come out great as is for including in tomato based pasta sauces or with a bit of ketchup if eating on a bun (I know "sacrilegious" not to only use mustard).
James Crain
Vital Wheat Gluten can have an aftertaste of its own. If you add about 1-2 t of any vinegar (or another acid like lemon or lime) to the mixing process that typically diminishes that taste quite a bit.
Shenier
This taste so dang good....I don’t know what else to say, but once again like the Seitan meatloaf....genius
Dennis Hart
These are amazing! Definately a keeper!
Kelly Hoelzle
Just made these today! I had two that didn't get wrapped as tightly & burst open and thus had a softer texture, but the ones that were tightly wrapped turned out even better than the store bought alternatives. I think the only thing I'd do differently next time is doubling the garlic, but we are garlic -a- holics in this house, so to anyone out there considering making these- do it, you won't be sorry! Also, I highly suggest doubling the recipe as others have mentioned. It takes about the same time prep wise, so why not get more for your time?! 🙂
Michael Bellfy
These were awesome. Game changer for us.
Pam W
Can they be frozen?
washbear
Yes, I have frozen them after steaming them and they turn out just fine.
Myriah Walker
WOW yummy! I've been wanting to make vegan sausages for years but was never brave, until I saw your recipe, and finally took the plunge. New staple in my pantry for sure and for certain. I look forward to trying more of your recipes.
Ros Healy
Just eaten this with my husband and son. 10/10!
Marilyn
These sausages are delicious! Thank you Chuck!! Now I just need to figure out the spices for the Field Roast apple sage.
Morgan Jordan
Thank you so much for this recipe! I'm so excited to try it. I've been buying Tofurkey vegan sausages for years, but would love to make my own.
Christina Nuncio
Do I have to shape it into sausages? I need more of sausage crumble, will it still work like that and how can I cook it?
Chuck Underwood
I would - and then steam them as the recipes instructs. Then, you can cut them up into little pieces if needed. I also have a new sausage recipe for breakfast sausage gravy - you could try making that and add some Italian seasonings....
Chloe K.
I was so tired of buying the expensive vegan sausages at the store, and having mediocre results. This is one of those recipes that I realize some pro-chef can make, but I never thought I could pull it off. It was extremely easy to follow and make, and they came out even better than I thought. However, every ingredient in this recipe is 100% necessary, so don’t omit anything.
Morgan Jordan
I would shape it into the sausage to cook it, then break it into crumbles once it's done.
debbie m
Personally, I think it is very important to use all of the ingredients called for and follow all instructions in a recipe before I can give it a fair review.
Barbara Wood
Just tried this. Made it into 6 sausages instead of four. I needed to steam it a little longer. Didn't have all the seasonings, but I used what I had. Personally, I thought the dough was too dry and that it needs more liquid. Tastes ok. Would have been better if I'd had more of the seasonings, I think. The addition of beans is an interesting idea and sure to add nutritional value! Anyway, thanks for the recipe. This is only the second time I have made seitan, so I have a lot to still learn!
Barba-Nakos
I just wish this was gluten-free. I rather have it using rice flour or garbanzo flour, rather than pure gluten (even if it won't firm up as much).
washbear
I don't think you'd be able to duplicate the sausage texture without gluten. Gluten-free flours would give you a croquette, would be my guess.
Sue
Excellent recipe. Thanks Chuck.
debbie m
Just made this in the food processor, it is delicious! We are not vegetarians, just looking to cut back on the fats and red meat. We will definitely be making this again. Sometimes I think that people get a little too worked up when they see the word gluten, but in reality only a very small percentage of people are actually gluten intolerant or have celiac disease. Wheat has never been a problem for me, so I'm just sayin ( :
Speedwell
I am not a vegetarian either, but I developed a taste for vegan recipes when my husband worked for Whole Foods, lol. I tell anyone who objects to what I put in my mouth that they are not my doctor, my nutritionist, my physiotherapist, or my personal chef.
debbie m
Would this work in a food processor?
lisaxoxo
I made mine in a feed processor, very easy that way, just pulse it
David McC
I just made a double batch of this recipe. Delicious. I substituted Braggs Liquid Aminos for the tamari. I also wrapped the sausages in plastic wrap instead of foil. Excellent recipe. A keeper!
weirdlywired
Could these be done in the oven instead of steaming? I don't have one of those yet and I really think my kids would like this. Thank you!
washbear
You might be able to steam these in a crockpot, if you have a trivet or rack and about a 1/2 to 1 cup of water inside. I've done steamed cakes in the Rival crockpot with their old Bread 'N' Cake Bake Pan accessory-- this insert is no longer made, but you could substitute with a glass pan or mason jar and put foil on top with a few holes punched in it for a vented lid. It turns your crockpot into a steam chamber.
Now that I think about it, you could probably get away with only using the trivet and water on the bottom, since the sausages are wrapped in foil. Just keep them up out of the water on the bottom of the crockpot and steam them on high with the lid on. Check after an hour, and every hour there after for doneness until you figure out the time required.
tkulma
They can be frozen for later. I use them in paella, tofu scramble, and sometimes I make them hot dog size and eat them as hot dogs.
Mr. B
Hey Chuck, the recipe seems to make quite a bit; any suggestions for other uses?
Chuck Underwood
It only makes 4 sausages. I guess in my family of 4 that's not much. You can slice them into any soup or stew to add a meaty like texture, or simply plop one on a hoagie for the ultimate sausage sandwich
Speedwell
The "ultimate sausage sandwich" is the cacciatore, made with a sauce of sauteed onions and peppers in a tomato/red wine sauce base with Italian herbs including oregano, thyme, and rosemary. Cook the sausages in the sauce for at least ten minutes, better thirty, and serve in split Italian bread or rolls. Thank me later. 😀
Fredda
Completely agree. Sausage and peppers on Italian bread isn't just the best sausage sandwich, it's the best sandwich, period. IMHO. (I added no recipe rating only because I haven't made this yet)
washbear
I made a batch of these for the 4th of July for hot dogs (or maybe more like a vegan Polish sausage). I put some saurkraut on it and some of Miyoko Shinner's vegan cheese and some chopped red onions -- it was pure bliss!
washbear
Another way to use these sausages: look at the Simple Daily Recipes channel on YouTube, particularly "Vegan Sausage Scramble for the Instant Pot" and "Vegan Sausage No-Egg Muffin." She uses Field Roast vegan sausage and Gimme Lean vegan sausage for those, but I like to substitute Brand New Vegan's sausage recipe instead. It's a whole lot healthier (oil-free and chemical-free and soy-isolate-free). I definitely prefer Brand New Vegan's recipe to the store-bought kind. Thanks again for such a great recipe with many uses, Brand New Vegan!