Whether you’re completely meat-free or you’re just trying to consume less meat, these Black Bean Breakfast Sausages are the perfect addition to your morning.
So I don’t actually talk about being vegetarian very often here on the blog. I definitely post animal-friendly recipes like my vegan s’mores, and you won’t find even one lick of meat in any of my recipes. But I have made it a point to not make this about being vegetarian, but just about making healthier decisions.
And I think we’ve all seen enough studies to know that less meat in a person’s diet is definitely a better way to go, both for our bodies and for our environment.
So about 11 years ago, right before I turned 21, I chose to become vegetarian. Actually, I started out vegan. That only lasted about 3 months. I was not knowledgeable or responsible enough to be a healthy vegan. So I took it down a notch and was able to manage vegetarianism much easier. What mostly did it for me was realizing just how many awesome convenience foods were out there for vegetarians, and the selections have just grown and grown over the years. Veggie burgers in all varieties. Breaded “chicken” patties that reminded me so much of tyson patties I grew up on. Soy dogs (which don’t ever actually roast well over a campfire… totally annoying). And now even corndogs and faux-ribs!
So I thought, “hey, this isn’t all that bad. I can do this forever with no problem!”
But over the last year, I’ve had a mind-shift, and it continues to yell stronger and stronger inside of me.
Eat. Real. Food!
I just did a quick search to find out exactly what ingredients are in one of my favorite faux-meat foods: Breakfast sausages. I crumble them on pizzas. I eat them by themselves. I serve them up with eggs. My family just loves them. But check out this long list.
TEXTURED VEGETABLE PROTEIN (WHEAT GLUTEN, SOY PROTEIN CONCENTRATE, SOY PROTEIN ISOLATE, WATER FOR HYDRATION), EGG WHITES, CORN OIL, SODIUM CASEINATE, MODIFIED TAPIOCA STARCH, CONTAINS TWO PERCENT OR LESS OF LACTOSE, SOYBEAN OIL, HYDROLYZED VEGETABLE PROTEIN (WHEAT GLUTEN, CORN GLUTEN, SOY PROTEIN), AUTOLYZED YEAST EXTRACT, SPICES, NATURAL AND ARTIFICIAL FLAVORS, SODIUM PHOSPHATES (TRIPOLYPHOSPHATE, TETRAPYROPHOSPHATE, HEXAMETAPHOSPHATE, MONOPHOSPHATE), SALT, DISODIUM INOSINATE, CARAMEL COLOR, CELLULOSE GUM, WHEY POWDER, MODIFIED CORN STARCH, MALTODEXTRIN, POTASSIUM CHLORIDE, DEXTROSE, ONION POWDER, DISODIUM GUANYLATE, VITAMINS AND MINERALS (NIACINAMIDE, IRON [FERROUS SULFATE], THIAMIN MONONITRATE [VITAMIN B1], PYRIDOXINE HYDROCHLORIDE [VITAMIN B6], RIBOFLAVIN [VITAMIN B2], VITAMIN B12), SUCCINIC ACID, ASCORBIC ACID, LACTIC ACID, BREWERS YEAST, TORULA YEAST, SOY LECITHIN.
I don’t know about you, but I want nothing to do with any of that. Too much artificial. Too much chemical. Too much processed. I can’t do it anymore.
So I’m trying. It’s not an easy transition for me because I’m pretty dang lazy by nature. (how a lazy person gets up at 4am every morning, I’m not sure…) Warming up a veggie burger has been such a staple in our house for the nights I haven’t felt like cooking for various reasons. So I’ve had to discipline myself to make a bunch of homemade burgers at home to freeze for those nights when a quick meal is needed.
And I thought, if I can do veggie burgers. There’s no reason why I can’t figure out veggie sausages to replace our favorite breakfast patties. Breakfast sausage spices added to mashed black beans, browned to perfection, and served along-side eggs (unless you’re vegan, of course), whole wheat pancakes, or packed in a healthy breakfast sandwich (recipe coming soon!).
My kiddo loves to dip them in ketchup just like he did the store-bought kind. And I crumbled a couple patties on top of pizzas last week for movie and pizza night, and that was a hit.
So that’s that. With just a little extra care and intention, you can choose to eat real food. Food to nourish your body.
- 2 Tablespoons flax seeds
- 1/3 cup water
- 1 bell pepper (any color), quartered
- 1/2 white onion , cut into wedges
- 4 cloves garlic , peeled
- 3 (15 oz cans) black beans, rinsed & drained
- 2 teaspoons kosher salt
- 1 1/2 teaspoons freshly ground black pepper
- 2 teaspoons finely chopped fresh sage leaves
- 2 teaspoons finely chopped fresh thyme leaves
- 1/2 teaspoon finely chopped fresh rosemary leaves
- 2 Tablespoons light brown sugar
- 1/2 teaspoons fresh grated nutmeg
- 1/2 teaspoons cayenne pepper
- 1/2 teaspoons red pepper flakes
- 1 teaspoon fennel seeds
- 1 1/2 c . fresh bread crumbs
Combine flax and water in a small bowl, and set aside.
In a food processor, pulse together the pepper, onion, and garlic until minced. Drain all excess water out. Set aside.
In a large bowl mash the rinsed black beans with the back of a fork. It doesn't have to be completely mashed. More like a rough mash where some beans pieces are left intact.
Add the pepper mixture to the beans. Give the flax mixture a quick stir and add that to the beans, along with all seasonings and bread crumbs.
Combine completely, which may be easiest to do with your hands.
Heat a large non-stick skillet or griddle to medium low heat. While the pan is heating up, form patties with 1/4 cup worth of bean mixture. They will be about a half-inch thick.
Place patties on the hot skillet or griddle and cook for about 5-7 minutes, or until browned on one side. Carefully flip over to brown the other side.
You can either serve immediately with your favorite breakfast food, make breakfast sandwiches, or let cool completely before putting in a freezer-safe bag to keep in the freezer for up to 3 months.
If you make this recipe, be sure to snap a picture, upload it to Instagram and tag me (@happyfoodholly) and use the hashtag #inspiredbyholly
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