Tasty Low Cal Green Lentils Vegetarian Sausages
Savor the rich, smoky flavors of these Tasty Low-Cal Green Lentils Vegetarian Sausages—a wholesome and satisfying plant-based alternative that’s perfect for health-conscious foodies. Made with protein-packed green lentils, fragrant sautéed onions and garlic, and spiced with smoked paprika and cumin, these sausages deliver a bold, savory taste in every bite. Bound together with nutrient-rich oat flour and whole wheat breadcrumbs, they’re both hearty and low in calories, making them ideal for guilt-free indulgence. Quick to prepare and pan-fried to golden perfection in just minutes, these vegetarian sausages are perfect for a meatless main course or as a versatile addition to your favorite dishes. Serve them with a crisp salad, creamy mashed potatoes, or steamed veggies for a well-rounded meal that’s as nutritious as it is delicious. Keywords: vegetarian sausages, green lentils recipe, low-calorie meals, plant-based protein.
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Recipe Information
Ingredients
- 200 grams Green lentils
- 1 medium Onion
- 2 pieces Garlic cloves
- 50 grams Oat flour
- 50 grams Breadcrumbs (preferably whole wheat)
- 1 teaspoon Ground smoked paprika
- 1 teaspoon Ground cumin
- 1 teaspoon Dried oregano
- 2 tablespoons Chopped fresh parsley
- 2 tablespoons Soy sauce
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Olive oil
- 50 milliliters Water
Instructions
Rinse the green lentils thoroughly under cold water. Add them to a saucepan with water and cook for 20–25 minutes or until they become soft. Drain and let cool.
While the lentils are cooking, finely chop the onion and garlic.
Heat 1 tablespoon of olive oil in a pan over medium heat. Sauté the onion and garlic for 5 minutes until softened and fragrant. Set aside to cool.
In a large mixing bowl, mash the cooked lentils with a fork or potato masher, leaving some texture for a more sausage-like consistency.
Add the sautéed onion and garlic, oat flour, breadcrumbs, smoked paprika, cumin, oregano, parsley, soy sauce, salt, black pepper, and 50 ml of water to the lentils. Mix thoroughly until everything comes together into a malleable dough.
Divide the mixture into 8 equal portions. Roll each portion into sausage shapes with your hands.
Heat the remaining tablespoon of olive oil in a non-stick skillet over medium heat. Cook the sausages in batches, turning occasionally, for about 8–10 minutes, or until golden brown and heated through.
Serve the sausages hot with your choice of side dishes, such as salads, mashed potatoes, or steamed vegetables. Enjoy!
Nutrition Facts
Calories |
239 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.7 g | 11% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 619 mg | 27% | |
| Total Carbohydrate | 32.0 g | 12% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 3.5 g | ||
| Protein | 9.5 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 55 mg | 4% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 381 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
