Vegan sausages – meat-free sausages can be just as tasty!
What are vegan sausages? Are vegan sausages healthy? What ingredients in vegan sausages should you pay attention to? What about the shelf life of vegan sausages? You will find the answers to these questions here:
The key points
- Vegan sausages are a plant-based alternative to meat sausages.
- Common ingredients in vegan sausages: soy, peas, wheat, lupines, vegetables, herbs, binding agents
- A range of vegan sausages are available: cold cuts, bratwurst, bockwurst, Bavarian meatloaf, cubes of ham, salami and much more
- Vegan sausages are rich in plant proteins and often enriched with important nutrients such as vitamins (like B12) and minerals.
- Vegan sausages are a heavily processed food. That is why it’s important to check the ingredients of the vegan sausages when you are choosing what to buy.
What are vegan sausages?
Vegan sausages are a plant-based alternative to meat sausages. They are made up of a mixture of plant proteins.
Common ingredients in vegan sausages include soy, peas, wheat and lupines. Different vegetables, herbs and binding agents are also used in vegan sausages. The different ingredients can be combined in various ways to create a range of tastes, textures and shapes.
Vegan sausages are an animal-friendly option for people who don’t eat meat for ethical, health or environmental reasons.
Many different types of vegan sausages are available: From cold cuts to bratwurst, bockwurst, Bavarian meatloaf and cubes of ham to special flavours like salami. Vegan sausage can be bought in supermarkets, health-food shops or specialist vegan shops. Lots of online shops also sell vegan sausages.
Vegan sausages are a good example of how traditional groceries can be adapted to meet a growing demand for plant-based alternatives.
Are vegan sausages healthy?
Vegan sausages are rich in plant proteins and often enriched with important nutrients such as vitamins (like B12) and minerals. This makes them a healthy plant alternative to traditional meat sausages.
It is recommended that you eat a lot vegetables, fruit and fibre in addition to your vegan sausages to make sure that you get enough of the important vitamins and minerals.
The right vegan sausages can be a healthy alternative to meat sausages, especially in terms of fat content.
Check the nutrients and ingredients list to make an informed decision when you buy vegan sausages.
Important: check the ingredients of the vegan sausages when you are choosing which ones to buy.
Vegan sausages are a heavily processed food. That is why it’s important to check the ingredients of the vegan sausages when you are choosing what to buy. Eating vegan sausages every single day is not recommended.
Depending on the product, vegan sausages may contain large amounts of salt, sugar, herbs and artificial ingredients. Eating too much of these ingredients may impact your health.
A number of products were also tested in eco-tests and vegan sausages were found to contain a lot of controversial additives, Which attracted some criticism.
What is the relationship between vegan sausages and cholesterol?
Vegan sausages are generally healthier than meat sausages when it comes to cholesterol in the fat composition.
Saturated fats in meat sausages can raise cholesterol levels. Vegan sausages generally contain less saturated fat than meat sausages as they are based on plant proteins and ingredients.
However, the plant fats found in vegan sausages often have more unsaturated fats.
The increased risk of cardiovascular disease caused by cholesterol can be reduced by a balanced vegan diet.
You should also check the fats in vegan sausages when you are choosing what to buy. Vegan sausages can have different fat contents and different types of fat. Some vegan sausage products may have a higher saturated fat content due to added plant oils or fats such as coconut oil.
Shelf life of vegan sausages
There are not enough studies and research on the shelf life of vegan sausages yet to be certain. That’s why it’s difficult to tell when vegan sausages are no longer good and shouldn’t be eaten.
Bad and dangerous bacteria that can grow on vegan sausages have unfortunately not been fully researched.
If vegan sausages look different or odd, throw them away. Only eat vegan sausages that still look and smell fresh.
Ingredients for homemade vegan bratwurst:
270 g haricot beans
90 g oats
60 g walnuts
60 g onion
3 cloves of garlic
3 tsp ground chia seeds mixed with 60 ml water
1 tbsp tomato puree
1 ½ tbsp of soya sauce
2 tsp onion powder
2 tsp smoked paprika
2 tsp Italian herb mix
¾ tsp iodised salt
½ tsp ground cumin
1 pinch cayenne pepper
To taste black pepper, fennel seeds
Recipe: make your own vegan sausages
Do you want to know exactly what’s in your vegan sausages? No problem! Just make your own. Here’s a recipe for vegan bratwurst as an example:
Make and enjoy your own homemade vegan bratwurst in eight steps:
1. Mix ground chia seeds in 60 ml water and let the mixture sit for 5 minutes until it thickens.
2. Wash the haricot beans thoroughly and pat them dry.
3. Mix the oats and walnuts to form a rough texture.
4. Add all of the ingredients in the food processor and mix them together.
5. Shape into six to seven sausages. If they are sticky add some oat flour. Let them rest in the fridge for 20 minutes.
6. Wrap each sausage in baking paper and then in aluminium foil. Steam the sausages for 35 minutes.
7. Fry the sausages in a pan for 7 to 10 minutes.
8. Enjoy the sausages with a bit of mustard or ketchup, or go for the traditional German option with a classic homemade potato salad.
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