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VEGAN ITALIAN SAUSAGE

VEGAN ITALIAN SAUSAGE
This vegan crumbled sausage has great sausage flavor and plenty of texture. You can eat it alone or mixed into other dishes or sauces, like marinara, and spooned over zucchini noodles or coins, cauliflower or spaghetti squash. It really is great tasting.

Plan: (Vegan/Vegetarian & Maintenance)

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Serving information: Makes 2.5 servings. One serving provides your protein for one meal.

VEGAN ITALIAN SAUSAGE

This vegan crumbled sausage has great sausage flavor and plenty of texture. You can eat it alone or mixed into other dishes or sauces, like marinara, and spooned over zucchini noodles or coins, cauliflower or spaghetti squash. It really is great tasting. Tempeh, while a soybean product, is fermented; therefore, you reap better health benefits from it over tofu, which is more processed. Fermented foods are great for the gut (more easily digested and provide greater ability to absorb carbohydrates, proteins and fats) and are a more nutritious protein source for vegans/vegetarians overall. See NOTES for explanations on serving sizes.

INGREDIENTS

  • 1 8-oz package of plain unflavored tempeh* (see Notes)
  • 1-1/2 cups water
  • 2 Tbsp Tamari or coconut aminos
  • 1 tsp. Balsamic vinegar
  • 1 tsp. paprika
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1/2 tsp. oregano
  • 1/2 tsp. ground sage
  • 1/4 tsp. thyme
  • 1/4 tsp. ground black pepper
  • Couple pinches of red pepper flakes
  • 1 Tbsp avocado oil

INSTRUCTIONS

  1. Crumble the tempeh into a skillet. Add the water and remaining ingredients, except oil. Stir well.
  2. Bring to a simmer on medium-low heat. Simmer until the tempeh has absorbed all the water.
  3. Add the oil and continue to cook on medium heat for 5 minutes, or until tempeh looks brown and “pan-fried.”

* NOTES: Lightlife Tempeh can be found in most grocery stores. Rhapsody tempeh, which is a better product, can be found online at Rhapsodynaturalfoods.com.

The difference is that Lightlife contains some brown rice mixed into the tempeh, while Rhapsody is pure organic fermented soybean and live cultures.

Lightlife contains 2.5 servings per 8-oz package (3 oz is a serving) and provides 18 grams of protein per serving. It also contains 6 grams of net carbs.

Rhapsody contains 2.5 servings per 8-oz package (3 oz is a serving) and provides 16 grams of protein per serving. It also contains 4 grams of net carbs. You can eat 4 oz of the Rhapsody tempeh at 21 grams per serving.