Day 7: Supper – Plant-Based Sausage & Mash

Hearty, flavourful homemade sausages paired with creamy mashed potatoes — 100% plant-based and comforting.

Ingredients (Makes 6–7 sausages)

For the Sausages

• 1½ cups cooked beans
• 1 cup oats
• ½ cup chopped walnuts or cashew
• ½ medium onion, finely chopped
• 3 garlic cloves, minced
• 3 tbsp ground chia seeds + ¼ cup water (to make chia “eggs”)
• 1 tbsp tomato paste
• 1½ tbsp soy sauce
• 2 tsp onion powder
• 2 tsp smoked paprika
• 1 tsp dried herbs or fresh rosemary
• ½ tsp ground cumin
• Pinch of cayenne pepper (optional)
• Salt and black pepper, to taste

For the Mash

• 4–5 medium potatoes, peeled and chopped
• 2 tbsp plant-based milk or olive oil
• Salt and pepper to taste

Instructions

Prepare the Chia Mixture

1. Mix the ground chia seeds with ¼ cup water and set aside for 5–10 minutes until it thickens.

Make the Sausage Mixture
2. Boil your fresh beans.
3. Mix oats and seeds/nuts in a food processor until coarse.
4. Add beans, onion, garlic, tomato paste, soy sauce, herbs, spices, and the chia mixture.
5. Mix in food processor a few times to combine — avoid over-processing. The mixture should be firm but moldable. Add a little oat flour if it’s too wet or water if its too dry

Shape and Steam the Sausages
6. Divide the mixture into 6–7 portions and roll into sausage shapes.
7. Wrap each one in parchment then foil, twisting the ends like a sweet wrapper.
8. Steam for 30–35 minutes in a steamer basket or over a pot of simmering water. Let cool slightly before unwrapping.
9. Lightly fry the sausages in a hot pan with a little oil until browned on the outside.

Make the Mash
10. Boil potatoes until soft, about 15 minutes. Drain and mash with plant-based butter, a splash of milk, and season to taste.

Gravy
fry some onions in a pan add water and your gravy powder or spices

To Serve
Plate your mash, add sausages, and serve with greens, caramelized onions, or a rich onion gravy.