Vegan Bangers and Mash

Ingredients

The main difference in this vegan adaptation is the substitution of traditional pork sausages with plant-based sausages made from ingredients like tofu, tempeh, or seitan. Additionally, the creamy mashed potatoes are made using plant-based milk and vegan butter instead of dairy products. We alse have the original recipe for Bangers and Mash, so you can check it out.

• 4 vegan sausages 4 vegan sausages
• 1 kg (2.2 lbs) potatoes, peeled and quartered 1 kg (2.2 lbs) potatoes, peeled and quartered
• 1/2 cup (120ml) unsweetened plant-based milk 1/2 cup (120ml) unsweetened plant-based milk
• 2 tablespoons vegan butter 2 tablespoons vegan butter
• 1 onion, thinly sliced 1 onion, thinly sliced
• 2 cloves of garlic, minced 2 cloves of garlic, minced
• 2 tablespoons olive oil 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar 1 tablespoon balsamic vinegar
• 1 tablespoon maple syrup 1 tablespoon maple syrup
• Salt and pepper, to taste Salt and pepper, to taste
• Fresh parsley, for garnish Fresh parsley, for garnish

Nutrition

• Calories (kcal / KJ): 350 kcal / 1465 KJ
• Fat (total, saturated): 15g, 3g
• Carbohydrates (total, sugars): 40g, 6g
• Protein: 15g
• Fiber: 6g
• Salt: 1g

Preparation

1. 1.
   Preheat the oven to 200°C (400°F).
2. 2.
   Place the vegan sausages on a baking tray and bake for 20-25 minutes, or until golden brown and cooked through.
3. 3.
   Meanwhile, place the potatoes in a large pot of salted water. Bring to a boil and cook until tender, approximately 15-20 minutes.
4. 4.
   Drain the potatoes and return them to the pot. Add the plant-based milk and vegan butter. Mash until smooth and creamy. Season with salt and pepper to taste.
5. 5.
   In a separate pan, heat the olive oil over medium heat. Add the sliced onion and minced garlic. Sauté until the onion is caramelized and golden brown.
6. 6.
   Stir in the balsamic vinegar and maple syrup, cooking for an additional 2-3 minutes.
7. 7.
   Serve the vegan sausages on a bed of creamy mashed potatoes, topped with the caramelized onion mixture. Garnish with fresh parsley.

Treat your ingredients with care...

• Vegan sausages — Choose high-quality plant-based sausages made from tofu, tempeh, or seitan for the best texture and flavor.
• Plant-based milk — Opt for unsweetened varieties such as almond, soy, or oat milk to avoid any unwanted sweetness in the mashed potatoes.
• Vegan butter — Look for a dairy-free butter substitute that is suitable for baking and cooking to ensure a creamy and rich mashed potato consistency.
• Balsamic vinegar — Use a good quality balsamic vinegar for a tangy and slightly sweet flavor in the caramelized onions.
• Maple syrup — Use pure maple syrup to add a touch of natural sweetness to the caramelized onions.

Tips & Tricks

• To add extra flavor to the mashed potatoes, consider mixing in roasted garlic or chopped fresh herbs like rosemary or thyme.
• For a twist, try using different flavors of plant-based sausages, such as apple sage or spicy chipotle.
• If you prefer a smoother texture for the caramelized onions, you can blend them in a food processor or blender before serving.
• Serve with a side of steamed green vegetables, such as broccoli or peas, to add color and nutritional value to the dish.
• Leftover mashed potatoes can be used to make potato pancakes or added to soups for extra creaminess.

Serving advice

Serve the Vegan Bangers and Mash hot, with the sausages placed on top of a generous portion of creamy mashed potatoes. Drizzle the caramelized onion mixture over the sausages and potatoes, and garnish with fresh parsley for a pop of color.

Presentation advice

For an appealing presentation, use a wide, shallow bowl or plate to showcase the sausages and mashed potatoes. Arrange the sausages diagonally across the potatoes, and spoon the caramelized onions over the top. Sprinkle with fresh parsley for an added touch of freshness.