Beetballs: A Vegan, Gluten-Free, Soy-Free Sausage Recipe (2024)

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This soy-free, gluten-free vegan meatball or sausage is so packed with smoky, spicy flavor that you will never miss the meat!

Beetballs: A Vegan, Gluten-Free, Soy-Free Sausage Recipe (1)

When I heard that a food blogging conference was taking place in the state just next door, I was intrigued. When I heard that friend, cookbook author, and fellow blogger Kathy Hester was going to be there, I said “Sign me up!” So a couple of weeks ago, I drove the four hours to Birmingham, Alabama, to attend Food Blog South‘s second annual conference.

Though I don’t do blogging conferences very often, I’ve found that they’re a great way to recharge my batteries; having actual face-to-face conversations with people who share my enthusiasm for food, photography, and writing takes a lot of the isolation out of blogging. This particular conference left me super-charged because I was able to spend time not only with Kathy but also with two other vegan bloggers, Heather of Better With Veggies and Katie Cain of Bistro Katie. Dinner out with them at the vegan-friendly Bottletree Cafe was one of the highlights of the weekend.

Of course, the conference itself offered plenty of information and inspiration, but when you’re a food blogger, your main focus is on the food, and when you’re a vegan, that focus turns into concern, as in “Will there be anything for me to eat?” The answers in this case were “No, no, YES, and not really.”

Neither the pre- and post-parties nor the breakfast offered much for a vegan to sink her teeth into other than pickled okra, but the lunch, provided by Shindigs Catering, featured a vegan, gluten-free main dish that turned out to be the second highlight of the conference: Spaghetti squash with tomato sauce and vegetable-based orbs that all of us vegans began calling Beetballs after conversations with the very gracious chef revealed that the ingredients included beets, almonds, chickpeas, smoked mushrooms, and smoked onions. I was sure that one, if not all, of us would wind up trying to recreate Beetballs.

Beetballs: A Vegan, Gluten-Free, Soy-Free Sausage Recipe (2)

Almond-Based Beetballs Crumbled on a Pita Pizza

Well, I may be the first, but I tested them enough for all four of us! In the course of a week, I made them four different ways, trying to get the consistency (firm yet crumbly when you cut into them) and the flavor (smoky yet not over-seasoned) just right. I didn’t have smoked onions or mushrooms, so I use dried porcini mushrooms for their deep, woodsy flavor and regular raw onions for all but one attempt, when I roasted the onions, beets, and garlic beforehand, making the texture very firm but not at all crumbly.

After my first attempt, using pecans, I decided to try using almonds and going for a more sausage-like flavor with fennel seeds, sage, and red pepper flakes. And of course I had to try a lower-fat version using quinoa instead of the nuts. Every variation I tried produced balls that held their shapes and tasted slightly meaty, but in the end the ingredients and seasonings I liked best are reflected in the recipe below. I expected the almond version to come out the winner, but overall I found that the pecans produced not only the best flavor but also the best texture–fitting for a recipe that originated at a Southern bloggers’ conference.

So what did I do with four batches of Beetballs? You would think I’d have so many that I would need to freeze some of them, but they disappeared very quickly. Besides a couple of Beetball and Spaghetti dinners (tofu shirataki noodles for me), both D and I enjoyed vegan meatball sandwiches (pickles and loads of hot sauce on mine), and twice I made Beet-zzas–both regular and pita pizzas with Beetballs and assorted veggies.

Beetballs: A Vegan, Gluten-Free, Soy-Free Sausage Recipe (3)

I think Beetballs could be used in just about any dish that calls for a meat substitute, though I don’t recommend cooking them in sauce. Heat them separately in the oven or microwave and then gently add the sauce just before serving–or do as I did for spaghetti and beetballs and pour the sauce over the beetballs.

Because they contain no gluten, corn starch, xanthan gum, or other “sticky” processed ingredients, they can’t take a lot of stirring or moisture without falling apart, so please handle your beetballs with care.

Beetballs: A Vegan, Gluten-Free, Soy-Free Sausage Recipe (4)

5 from 8 votes

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I used golden beets because that's what I had on-hand, but regular beets will lend your beetballs flecks of vibrant red. Increase the fennel and red pepper flakes for a more sausagy flavor, and use hot smoked paprika for more smoky heat.

Prep Time 25 minutes minutes

Cook Time 35 minutes minutes

Total Time 1 hour hour

Servings 4

Author Susan Voisin

Ingredients

  • 1/2 ounce dried porcini mushrooms
  • 1/2 cup raw pecans, almonds, or other nuts (see note for nut-free low-fat alternative)
  • 1 medium raw beet
  • 1/2 medium red or yellow onion , coarsely chopped
  • 2 cloves garlic , chopped
  • 1 cup cooked chickpeas
  • 2 tablespoons ground flax seeds
  • 1 tablespoon nutritional yeast
  • 2 teaspoons oregano
  • 1 teaspoon smoked paprika (mild or spicy)
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon rubbed sage
  • 1/4 - 1/2 teaspoon fennel seeds
  • 1/4 teaspoon red pepper flakes (or to taste)
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon hickory smoked salt or Liquid Smoke (optional)

Instructions

  • Place the mushrooms in a small saucepan and add 1 cup of water. Bring to a boil and let simmer for 10 minutes. Remove the mushrooms with a slotted spoon and rinse them well and set aside. Strain the broth through a coffee filter or fine sieve and reserve it for later use. (Leftover mushroom broth can be used in any recipe that calls for vegetable broth.)

  • While the mushrooms are cooking, put the nuts into a food processor and pulse to chop finely. Do not over-process--we want finely chopped nuts, not nut powder. Place the nuts in a large mixing bowl.

  • Peel the beet and cut it into cubes. Add it to the food processor along with the reserved mushrooms, garlic, and onion and pulse to chop coarsely. Add the chickpeas and all remaining ingredients and pulse several times to chop the chickpeas, but do not turn it into a paste. All the individual ingredients should be recognizable.

  • Add the processor contents to the nuts and stir well to combine. If the mixture seems dry, add a tablespoon of the reserved mushroom broth. Allow the mixture to rest while you preheat the oven to 350F and line a baking sheet with parchment paper.

  • Using a tablespoon or cookie scoop, measure out a heaping tablespoon of "dough." Using damp hands, form it into a ball, squeezing lightly to compact it. If the dough seems too dry, add additional broth (this should not be necessary--you don't want the dough to be too wet). Place the ball on the lined baking sheet and repeat with remaining dough. You should be able to make about 18-22 balls. If you like, flatten some of the balls to use in sandwiches or on pizza.

  • Bake until the balls are brown and slightly crisp on the outside, about 35 minutes. (Flattened balls will take a little less time.) Allow to cool for a few minutes before serving.

Notes

I prefer these with pecans, and almonds are my second choice, but for a lower-fat alternative, substitute cooked quinoa. The mixture will be moister, and you should not need to add any broth. If it's too moist, try adding another teaspoon of ground flaxseed and let it rest for a few minutes before handling.

Nutritional Info below is for the recipe using pecans. One serving is 3 points on Weight Watchers Freestyle.

If using quinoa, the nutrition is as follows:
169 calories, 38 calories from fat, 4.5g total fat, 0mg cholesterol, 751.6mg sodium, 386.5mg potassium, 26.6g carbohydrates, 7.3g fiber, 4.2g sugar, 8.2g protein. 1 point on WW Freestyle.

Nutrition Facts

Beetballs: A Vegan, Gluten-Free, Soy-Free Sausage Recipe

Amount Per Serving (1 serving)

Calories 227Calories from Fat 116

% Daily Value*

Fat 12.9g20%

Sodium 750mg33%

Carbohydrates 23.4g8%

Fiber 7.9g33%

Sugar 4.7g5%

Protein 8.3g17%

* Percent Daily Values are based on a 2000 calorie diet.

Nutritional info is approximate.

Have you made this recipe?Mention @SusanFFVK and tag #fatfreevegankitchen in your photos on Instagram.

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Beetballs: A Vegan, Gluten-Free, Soy-Free Sausage Recipe (9)

Beetballs: A Vegan, Gluten-Free, Soy-Free Sausage Recipe (2024)

FAQs

What is a vegan sausage made of? ›

The key ingredient in vegan sausage is typically either pea protein or soy protein, along with one or more oils (canola, coconut, sunflower), spices and other plant-based additions. Nutritional value varies depending on the manufacturer's precise recipe.

Are vegan sausages gluten free? ›

Not all vegan sausages are gluten-free. In fact, many get their meaty texture from vital wheat gluten. What is vegan sausage made of? Many vegan sausages use vital wheat gluten as a main ingredient.

How healthy are vegan sausages? ›

The truth is, probably not. Plant-based sausages sold in supermarkets are likely to have just as much salt as their meat counterparts, so they're unlikely to make it onto a list of health-foods. However, vegan sausages are likely to have considerably less saturated fat making them a healthier option overall.

What is the healthiest sausage? ›

Extra-lean chicken or kangaroo sausages tend to be the healthiest sausage option. Leaner sausages are also often lower in calories and salt.

What's the best plant-based sausage? ›

  • 1 Beyond Meat. Popular California-based brand Beyond Meat offers a wide range of realistic-tasting plant-based meat products, including pork-like sausages. ...
  • 2 Impossible Foods. ...
  • 3 Gardein. ...
  • 4 Field Roast. ...
  • 6 Lightlife. ...
  • 7 MorningStar Farms. ...
  • 8 Future Farm. ...
  • 9 THIS.

What's a good substitute for sausages? ›

Minced Meat

As long as you use similar seasonings to those found in Italian sausage to impart the desired flavor, minced meat — whether beef, pork, chicken, or turkey — can be a suitable Italian sausage alternative too. Its versatility makes it an ideal option for dishes like spaghetti sauce or meatballs.

What's a good replacement for sausage? ›

According to U.S. News, soy products, mushrooms, eggplant, and coconut all have the same umami flavor that makes breakfast sausage and bacon taste so delicious — which is why they are excellent and cost-effective alternatives.

What is missing in gluten-free sausages? ›

Sadly, even big brand sausages that have been certified as gluten free may still contain other allergens, sugar, artificial preservatives or other inflammatory ingredients.

What fake meat is gluten-free? ›

Beyond Meat products are made with non-GMO, gluten-free pea protein. Try the Beyond Beef, which is a great staple for DIY ground-beef recipes such as tacos, meaty pasta sauces, and hand-formed meatballs.

Is seitan good or bad for you? ›

Is Seitan Healthy? In many ways, yes, seitan is quite a healthy option. The seitan nutrition facts are hard to argue with: notable amounts of protein, iron, calcium, selenium, phosphorus, and B vitamins. This combination of macro- and micronutrients can result in some pretty impressive health benefits.

Does vegan sausage taste like meat? ›

Pig farming doesn't just impact the animals, however, it's also linked with environmental problems. Plus, processed meat is bad for our health. But there is some good news. Vegan sausages offer the same taste and texture as pork sausages, only they're made from plant-based ingredients instead.

Are vegan sausages highly processed? ›

Imitation meats or meat substitutes - such as vegan nuggets, sausages, and burgers or fake chicken pieces and ready meals - are sometimes classified as ultra-processed foods4. These are convenience foods that contain additives like sweeteners, salt and artificial flavours but contain few nutrients.

What is seitan made of? ›

Seitan is a plant-based meat substitute made entirely out of hydrated and cooked vital wheat gluten flour. Gluten is a mixture of the proteins prolamin and glutelin found in wheat and similar grains, such as barley and rye.

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