Red kidney bean and fennel sausages

Red kidney bean and fennel sausages


Red kidney bean and fennel seed sausages, a quick veg kraut, and sweet onion mustard on a sesame spelt roll – just in time for Oktoberfest!


Red kidney bean and fennel seed sausages

Makes 25 sausages

4          cups     red kidney beans, drained and rinsed

4          cups     water

4          cups     vital wheat gluten flour

1          cup      nutritional yeast

2          tbsp    fennel seeds, toasted

4          tsp       ground black pepper

4          tsp       onion powder

1          tbsp    sea salt

1          tsp       ground thyme

2                      small heads garlic, minced

¼         cup      extra virgin olive oil

¼         cup      soy sauce or tamari


  1. Preheat oven at 400°F.
  2. In a food processor, combine beans and water and process until completely smooth.
  3. For the bangers: In a large bowl, mix together dry ingredients.
  4. In a small bowl, stir together the garlic, olive oil and soy sauce. Combine with bean puree and add wet ingredients to dry ingredients and fully incorporate.
  5. Using a 1/3 cup. scoop out dough on to a small sheet of aluminum foil and form into a tube. Tightly wrap and then twist ends to create a sausage. Repeat with remaining dough.
  6. Bake sausages in the oven on a baking sheet for 1 hour, or until the outsides of the sausages are browned. Remove from oven.


Cultured veggies (Prep a few days in advance for best results)

1          large carrot, grated

1          small beet, grated

½       cup cabbage, thinly sliced

1          cup   water

1          clove garlic

½        tsp   sea salt

¼         bunch dill, chopped

16oz    mason jar


  1. In a large bowl, thoroughly combine all vegetables except for dill. Remove 1 cup of vegetables and add them to a blender with water, garlic and salt.
  2. Blend until vegetables become a smooth juice. Toss vegetables and chopped dill with blended juice until thoroughly coated.
  3. Tightly pack vegetable mixture and juice into a large mason jar, leaving about 1.5 inches at the top of the jar for expansion. Top with left over cabbage stems and tightly close lid.
  4. Allow the vegetable mixture to sit for 3-4 days in a 20 °C room away from sunlight.
  5. When ready, open the mixture over a sink. Use in salads and on sandwiches and wraps. Refrigerate after opening and use within 3 weeks.

Tip: By increasing the beneficial bacteria that exists in your gut, cultured veggies are good for digestion, aiding in the absorption of vitamins and minerals and improving our immune system.


Sweet onion mustard

2/3       cup      white wine vinegar

3          tbsp   maple syrup

5          tbsp   brown mustard seeds

1/4       each     sweet onion, minced, about 2/3 cup

½         tsp       sea salt


  1. In a small bowl add all ingredients and allow to sit for 30 minutes
  2. Add mixture to blender and blend on high until mustard becomes smooth, thick and paste like, about 5 minutes.
  3. Store in an airtight container and keep for up to 2 weeks.


Spelt Rolls 

 6 ¾    cups   spelt flour

3 ¾     cups    almond flour

1/3       cup       ground flaxseed

4 1/2    tsp     baking powder

1 1/2     tsp     sea salt

3            tbsp     maple syrup

570ml               water

2           tbsp     white sesame seeds


  1. Preheat the oven to 375 F and line a tray with parchment paper.
  2. In a large bowl, mix spelt, almond meal, flaxseed, sea salt and baking powder.
  3. In a separate small bowl mix together maple syrup and water and mix.
  4. Add the wet ingredients to the dry ingredients and mix well by hand for 2-3 minutes until you get a sticky-firm dough. Allow dough to rest for 25 minutes, covered.
  5. Use a 1/3 cup of dough to shape into rolls, slightly flatten them and place them on the lined baking sheet, making sure they don’t touch. Sprinkle tops with sesame seeds and lightly press them in to stick.
  6. Bake for 25 minutes, switching the pans halfway through. To check if they’re done, poke 2-3 of them with a BBQ skewer and if it comes out clean and if the outside is golden brown, they’re done .
  7. Allow to completely cool before slicing.



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