I don’t know what happened to revolutionize the way whole wheat pasta is produced, but something must have. It’s evolved, in my opinion, from a heavy, grainy-tasting, fall-apart-if-you-slightly-overcook-it punishment for eating healthy into a delicious food that my whole family enjoys.
I decided a few years ago that when it came to pasta, I’d stick with flavor over nutrition and use regular semolina or rice pasta for those rare times when I cook pasta. Then I started following Weight Watchers’ Core program, which allows limited amounts of whole wheat pasta, and I decided to give it one last try. To my surprise, the newer ww pastas are lighter and less starchy than the dark whole wheat pasta I used to buy from the bulk bin of the health food store, and instead of tasting chalky or grainy, they’re either pleasantly bland or slightly nutty (which actually works well with heartier sauces and seasonings). My daughter no longer complains when I use whole wheat pasta–in fact, she doesn’t seem to notice at all. I still consider pasta an occasional treat, but I no longer feel like I have to give it up completely–or suffer through arrabbiata that tastes like cardboard!
If you haven’t given whole wheat pasta a try recently, give it another chance. If you’re not sure which brand to buy, check out this taste test of 5 of the better whole wheat pastas.
A nuttier-tasting whole wheat pasta will work well with this recipe, with its flavorful roasted peppers and highly-seasoned vegan sausage. I’ve been craving vegan sausage for a while, and I finally got around to making up an Italian version of the Irish sausages I made around St. Patrick’s Day. Both recipes were inspired by Julie Hasson, whose steaming method produces the most tender gluten sausages I’ve ever made. Of course, if you make this pasta with packaged sausage rather than homemade, you’ll be able to get this dish on the dinner table in under a half hour…but I think you’ll be missing out on some seriously good sausages!
Pasta with Peppers and Sausage
Ingredients
- 1/2 recipe Italian Fauxsages (below) or 10-12 ounces other vegan sausage, sliced
- 1/2 red bell pepper, cut into 1-inch strips
- 1/2 green bell pepper, cut into 1-inch strips
- 1/2 yellow bell pepper, cut into 1-inch strips
- 8 ounces whole wheat rotini
- 1/2 cup red onion, minced
- 2 teaspoons tomato paste
- 1 large tomato, diced
- 2 cloves garlic, minced
- 1 pinch red pepper flakes
- 8 basil leaves, chopped
- salt and pepper to taste
Instructions
- Spray a baking sheet lightly with olive oil, put it into the oven and preheat to 450F. Once it’s heated, spread the peppers on one half of the sheet and the sausages on the other. Give them a quick spray of olive oil to prevent burning at such high heat. Cook, stirring every few minutes, until the peppers just begin to get charred along the edges, about 10 minutes. Remove from oven and keep warm.
- While the peppers are cooking, cook the pasta according to package directions. Before draining, remove one cup of the cooking liquid and reserve it. Drain the pasta, toss it with the peppers and sausage, cover, and keep warm.
- Heat a non-stick saucepan on medium-high. Add the onions and cook, stirring, until they soften, about 4 minutes. Add the tomato paste and cook for another minute. Stir in the tomato, garlic, and red pepper and cook for another two minutes. Add 3/4 cup of the reserved pasta liquid and simmer for about 5 minutes. Stir in the minced fresh basil, and add salt and black pepper to taste. Toss with the pasta to coat lightly, adding additional pasta liquid to moisten, if necessary. Serve immediately.
Preparation time: 10 minute(s) | Cooking time: 30 minute(s)
Number of servings (yield): 4
Makes 4 servings. Per serving: 331 Calories (kcal); 3g Total Fat; (8% calories from fat); 23g Protein; 57g Carbohydrate; 0mg Cholesterol; 441mg Sodium; 8g Fiber.
Italian Fauxsages (Seitan Sausages)
Ingredients
- 1 vegan bouillon cube
- 1/3 cup oatmeal (rolled or quick oats, uncooked)
- 1 cup vital wheat gluten
- 2 tablespoons nutritional yeast
- 1/2 tablespoon onion powder
- 1/4 teaspoon black pepper
- 1 teaspoon oregano
- 1/2 teaspoon ground sage
- 1/2 teaspoon basil
- 1/2 teaspoon red pepper flakes
- 1/2 teaspoon fennel seeds
- 1/4 teaspoon smoked salt (optional)
- 1 teaspoon ground flax seeds
- 1 cup water
- 3 cloves garlic, minced
- 1 tablespoon tahini (optional)
- 1 tablespoon soy sauce
Instructions
- Dissolve the bouillon cube in 2 tablespoons of boiling water and set aside to cool. Put the oatmeal into a blender and pulse to chop coarsely.
- Place the oatmeal into a large bowl and add the remaining dry ingredients, wheat gluten through flax seeds, stirring well to distribute the seasonings evenly. Mix the bouillon mixture with the cool water in a large measuring cup or bowl and add the garlic, tahini, and soy sauce. Whisk or blend with a hand blender until ingredients are well-distributed.
- Pour the wet ingredients into the dry, and stir to mix just until evenly moistened. Add a little more water if it seems too dry.
- Place a piece of aluminum foil on the counter, and scoop 1/2 cup of gluten mixture onto it. Shape into a rough tube, fold the bottom edge of the foil over the gluten, and roll up. Roll the tube back and forth, pressing lightly with your hands, to give it an even shape, and then twist the ends closed. Repeat with the remaining gluten to form 5 sausages.
- Place all the sausages in the top of a steamer, cover, and steam for 40 minutes. Remove them from the heat and let cool (refrigerating will make them firmer). Fauxsages can then be used in recipes as-is, but baking or pan-frying lightly will make them firmer and browner.
Preparation time: 20 minute(s) | Cooking time: 40 minute(s)
Number of servings (yield): 4
Makes 4 servings. Per serving (with tahini): 205 Calories (kcal); 5g Total Fat; (20% calories from fat); 28g Protein; 14g Carbohydrate; 0mg Cholesterol; 821mg Sodium; 3g Fiber.
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SusanV
When the blog moved to WordPress in 2010, all of these old comments were lost:
Happy Herbivore! said…
This reminds me of a dish I used to eat as an omni. It sounds great, thanks Susan!
10:56 AM, October 22, 2008
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Colleen said…
Sounds wonderful. It is finally getting to be sausage weather here in the southwest and I am looking forward to making this particular sausage. Is the oatmeal in the sausage cooked or dry and do you use rolled or steel cut?
12:11 PM, October 22, 2008
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Jen said…
Is it possible to make a gluten-free version of these sausages? Is there an ingredient standardly used as a replacement in recipes calling for gluten?
Thanks so much,
Jen
1:48 PM, October 22, 2008
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pb said…
hi susan,
I have not yet tried the ready made vegan sausages since i was never a sausage eater anyway.. but i like the fact that we will know what goes into it if its homemade..
is wheat gluten the same as seitan and is it tofu like, or are you using some kind of powder? where do we get that?
thanks..
pb
2:29 PM, October 22, 2008
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allularpunk said…
i don’t really mind whole wheat pasta, but my live-in boyfriend HATES it. it’s such a pain to try to eat healthy pasta with him, because all he does is complain about how gross it is. bummer.
2:52 PM, October 22, 2008
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Jaime said…
That looks divine! I’ve been searching for a vegetarian/vegan sausage recipe. Looks like I’ve found one.
Thanks!
4:09 PM, October 22, 2008
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Gymmie said…
Hi Susan!
In the ingredient list there is no cashew butter, but it’s in the instructions. Is that missing or is that what should be the tahini/olive oil?
Can you bake these? I don’t have a steamer right now or is there a way to get the same effect a different way?
Tks 🙂
6:50 PM, October 22, 2008
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shelby said…
Your sausage sounds amazing! I’ve never heard of oats in a sausage but thats what makes your sound so delicious =)
7:47 PM, October 22, 2008
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familyman said…
I’ve noticed that about Whole Wheat Pasta also. I don’t think my family even notices when I make it now.
11:37 PM, October 22, 2008
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Robin said…
Hey Miss Susan! I thought of you and your blog today at Books-A-Million while I was looking through the Veggie cooking books. 🙂 We are going to Kroger tomorrow to pick up a few things and you’ve given me some terrific ideas.
Isn’t this just the best time of year for photo ops outside, too?! Love it! Have a wonderful Thursday, Robin
12:03 AM, October 23, 2008
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Jessica said…
Wow.. I’m living in the Netherlands now and for my birthday my mom sent me a box full of food I really miss, including Zataran’s jambalaya rice mix, you know those “Just add the meat”. In America we always made it with Melissa’s Soyrizo (Soy Chorizo) but we were both extremely tempted to buy real Chorizo in a longing to recreate the past. Now I can just made this delicious sausage delicious! We have some habaneros sitting around so I think i’ll use one!
Thanks Susan!
4:11 AM, October 23, 2008
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pixiepine said…
This looks delicious! I think I am going to get over my fear of making vegan sausage and go for it!
8:53 AM, October 23, 2008
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SusanV said…
Jen, I wish I knew of a gluten-free way to make these sausages, but the gluten is what holds them together. I’ve made sausages from soy before–tofu and/or tempeh–but they don’t have the same texture. Still, some Italian-seasoned tempeh would make a good substitute for the sausage in this recipe.
PB–The vital wheat gluten is a powder that you can buy in natural food stores. Seitan is a food made of gluten that has been simmered in broth. Sometimes people use the term seitan to mean any meat substitute made of gluten, and in that sense, these would be considered seitan sausages.
Gymmie, thanks for the heads-up about the recipe. I forgot to change that part when adapting my Irish sausages recipe. It’s been fixed now.
As for steaming, do you have a metal colander that you can set over a pan of boiling water? If so, you can put the sausages in it and put a cover over them. If not, you could bake them, but I’m not sure how much time you should give them; also, baking will make them tougher and drier. Rather than take the chance, I’d suggest making my Veggeroni, which is a baked sausage.
9:09 AM, October 23, 2008
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Mean Mel said…
I only eat whole wheat pasta, unless I’m eating out, and I have noticed a BIG change in the last couple years. My whole wheat pasta hating boyfriend can’t even tell the difference now!
And I’m going to have to try those sausages. I love the Everyday Dish version, so these sound great!
1:31 PM, October 23, 2008
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Mean Mel said…
BTW, that last comment and this one are actually from Bianca of Vegan Crunk. I’m using the receptionist’s computer at work and she is Mean Mel.
1:32 PM, October 23, 2008
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Trish said…
These sound soooo very good!
I have got to try these this weekend.
Thank you!
3:59 PM, October 23, 2008
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Gymmie said…
Thanks so much Susan!
Yes I’ll try the colander method as well 🙂
4:22 PM, October 23, 2008
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Victoria said…
Mmm that looks really hearty, can’t wait to give it a go
6:02 PM, October 23, 2008
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Zoey said…
Hi Susan,
That pasta looks delicious. Do you follow the WW Core program?
11:03 PM, October 24, 2008
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Tia said…
Your recipes always look so delicious, and you use a lot of nutritional yeast. I can’t seem to find any at whole foods, any suggestions?
10:54 AM, October 25, 2008
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Naomi Strange said…
I never comment but I read your blog all the time. I should start commenting, I know that half the joy of blogging is receiving comments! Anyway, I adore your photos and recipes. Thank you so much for sharing them. I adore your blog and have spent many a hungry moment at work staring (and drooling) at your blog! 🙂
2:36 PM, October 25, 2008
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Bex said…
Thanks for the sausage recipe. I’m loving making my own.
8:45 PM, October 25, 2008
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Bethany said…
now that you mention it, I think there is a difference in ww pasta between now and a few years ago. I had some recently and wondered why I didn’ like it before.
your pasta looks so delicious. but then again, all of your dishes look that way 🙂
4:53 PM, October 26, 2008
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Kake said…
Thanks for this; I made the sausages this evening and they’re chilling in the fridge right now for use tomorrow. A preliminary taste test suggests they’re going to be pretty good!
Also, just a note for anyone who might have been put off trying this by the lack of metric measurements: I used 40g of oatmeal, 150g of gluten powder, 225ml of water, and the rest of the ingredients as given.
5:57 PM, October 26, 2008
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I Am Gluten Free said…
Do you think vital wheat flour can be replaced with a gluten free flour?
9:46 PM, October 26, 2008
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SusanV said…
I’m sorry, I Am Gluten Free. Gluten is an essential ingredient in these sausages. It provides the structure that keeps them from falling apart. Anything else would result in a rock-like, unleavened bread, I’m afraid.
12:38 PM, October 27, 2008
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Claire said…
I’m not a complete convert to whole wheat pasta, but I do switch to it for hearty sauces like this one. Thanks for the taste test, and the amazing recipe! It’s good to know that I could still enjoy some of my favorites even going vegan.
4:28 PM, October 27, 2008
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Anonymous said…
I would like to try this recipe this weekend, but like Colleen, I am unsure if I am to use cooked oatmeal or dry coarsely ground oats. Could you please clarify this for me?
Thank you!
8:03 AM, October 30, 2008
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SusanV said…
Sorry, Anon and Coleen, that I missed your question before. Use regular, uncooked oats (I used Quaker regular(rolled) oats, but quick oats will also work).
8:14 AM, October 30, 2008
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Shannon said…
Wow, these sausages were amazing! They were even better than the ones you buy pre-made at the store, I know what it is in them, and they are much less expensive, too! I could do without fausages, but my hubby loves them, so I do buy them occasionally, grumbling at the $1/ea. price tag. No more! They’re really easy to make, too!
2:03 PM, November 04, 2008
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lauren said…
these look so good! however, i don’t have a steamer! is there an alternate way to cook/set them? am i missing something?
3:42 PM, December 07, 2009
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Jaime said…
AWESOME! I am SOOO happy to have discovered . . . Your blog!!!and
Seitan and this AMAZING recipe. Thank you SOOOO much!
11:48 PM, December 27, 2009
lauren
these look so good! however, i don't have a steamer! is there an alternate way to cook/set them? am i missing something?
Jaime
AWESOME! I am SOOO happy to have discovered . . . Your blog!!!and
Seitan and this AMAZING recipe. Thank you SOOOO much!
Barb Sturdy
I have been looking at your website and recipes and am going to try some of them. I have printed off a couple to make tonight. I am sure I will enjoy. Looking forward to more recipes.
Thank you,
Jeff
This looks delicious. The Tofurky sausages would be good in this, but they are far from low fat.
I’m still not a huge fan of whole wheat pasta, but I do love spelt pasta (which, being a whole grain means that I can still get my healthy pasta fix)!
Lynne
I wish I liked vegan sausage. I think it tastes like ground cardboard with spices. Does anyone have a favorite that I could try?
Amy
My goodness! I made the sausage portion of this recipe and served it with your Macaroni and Cheeze recipe. So easy and everyone enjoyed it. I’ll definitely make this again 🙂 Thanks!
Marilou Garon
Hello Susan,
Do seitan sausages freeze well If so, does cooking time/method change once defrosted?
Many thanks in advance!
Susan Voisin
I think that once they’re cooked, you can freeze them. Then all you have to do it defrost and heat them to make them ready to eat.
Erica
I do not have a steamer, what else can you use to cook these? Is it possible to make your own “steamer”?
Katie
I’ve placed a metal collander in an inch of water in a large pot with a lid to use as a “steamer”
Ginny
Thanks for all your posts.
You should try spelt pasta if you can get it where you live. It is pricey, but as an occasional treat, it’s worth the money. Also, I don’t think Spelt has gluten if that is a concern for you.
Werner
These seitan sausages are delicious – perfect texture.Versatile, too: used the basic recipe for a Mexican flavored sausage, swapping basil, sage, fennel for ancho chile powder, chipotle, cumin, Mexican oregano and, of course, lots of garlic! Absolutely fantastic with black beans, etc. They’re so easy to make and keep/freeze well. Not a day goes by that my kitchen isn’t touched by something you have created or taught me. Thank you, Susan!
Jem
Hi….is it possible to make these in a pressure cooker. I have an iPot and love it.
Werner
I have the same question!?! Has anyone tried this?
Susan Voisin
You can definitely use the IP steam function to make the sausages. I haven’t tried it, but other people have told me they made them using the pressure setting, but I’m not sure of the timing–maybe 25 minutes on high and then natural release?
Werner
Thanks, Susan. I did 20 min on manual setting with natural release, laid 4 sausages on steamer insert w/ 3/4 c. water in the pot. Came out perfectly!
SheDevil
Yay, thank you!
I scrolled through all of the comments hoping someone had asked this. I haven’t had a working stove for a while now (the reason I finally gave in and bought my Instant Pot), but I have been craving Susan’s seitan ribz, and my usual seitan Italian sausages. I saw this recipe mentioned elsewhere and decided I need to try it now. I’m glad you answered the IP question, Werner.