Herbal Bean Sausages Recipe
Recipe Ingredients
2 cup cooked pinto beans
1/2 cup whole wheat breadcrumbs
1/2 cup onion, minced
1 garlic clove, minced
1/2 cup tomato sauce
1/8 tsp fennel seed, crushed
1/8 tsp dried red pepper
1/8 tsp dried basil, -or- fresh basil
1 1/2 tsp chopped fresh parsley
1 salt, to taste
MUSHROOMRED PEPPER SAUCE
1 red bell pepper, minced
1/8 cup vegetable broth or water or- more a, s needed
4 large mushrooms, minced
1/4 cup onion, minced
1 salt, to taste
1/8 tsp celery seed
1/2 tsp chopped fresh oregano
1 dash black pepper
1 whole wheat flour - (pastry flour w, orks best)
Recipe Preparation
These plant-based sausages taste great, contain no added fat except
the vegetable oil they're fried in, and are easy to make. These
ingredients yield fairly mild sausages; after you've tried them,
adjust the seasonings to please your palate.
DIRECTIONS: =========== Combine all ingredients in a mixing bowl, mix
thoroughly, and shape into 1- to 2-inch sausages. Saute in a small
amount of vegetable oil until crisp, or place in a baking pan and
broil, turning when edges are slightly crisp. Serve with Mushroom-Red
Pepper Sauce (below).
MUSHROOM-RED PEPPER SAUCE: Cook red pepper in vegetable broth for 5
to 7 minutes until tender. Add mushrooms, onion, salt, celery seed,
oregano, and black pepper. Cook 5 minutes longer or until onion is
transparent. Quickly whisk in enough flour to just thicken the sauce,
about 2 tablespoons at a time. Immediately remove from burner. Do not
overcook, or flour will cake. If needed, add more vegetable broth or
water. Serve over sausages, whole grains, or vegetables.
* Source: Karen Iacobbo, in The Herb Companion, October/November 1993
* Typed for you by Karen Mintzias
Servings: 12
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Food Tips of the Week
Weight loss hints and tipsIn planning a meal plan, the most important step is to make efforts to lower your intake of fat, salt and refined carbohydrates.
Some low carb diet tips:
* Use soya flour or soy baking mix. When you have to use flour for baked goods, substitute it with soy flour or a baking mix such as Atkins bake mix. In most situtations, you may convert your most popular recipes that use white flour to use these.
* Use splenda as a substitute for sugar. Many recipes that require sugar can be adapted to make use of a good quality substitute like splenda. It has a different density so you will need to experiment a little and it may not work for everything, but it gives very good results once you have it cracked.
Flavonoid superfoods
(inlcudes lettuce, brussels sprouts, yams & basil)
The flavonoids which exist in these fruits and vegetables are thought to have properties in fighting cancer.
Doctors investigating the nutritional effects of flavonoids think that they may well also have most other healthy benefits, including, but not limited to, anti-allergic and antioxidant properties.
The majority of these are also low in calories, so you should add them to your diet system.
Herbal Bean Sausages Recipe Category
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