Bangers and Mash

A friend from America video called me just to ask what bangers and mash was because he was at an English pub in the US stuck on what to order! I responded with ‘sausages and mashed potato obviously’! Total comfort food for me. I absolutely adored sausages and still do now. Dunking them in ketchup or gravy or sticking them between two slices of crispy toast smothered in heaps of brown sauce. But it’s not to say that now I’m vegan I have to miss out.

two sausages sitting on top of yellow mash drizzled with brown gravy on black and white asymmetrical plate next to gold and white knife and fork on wooden mat on grey tablecloth

Since switching to a vegan diet, I’ve made sausages from various substances – beans, veg, rice – but it’s just not the same. Tasty, but not comparable. Until I came across seitan.

close up of sausage slice on end of fork lifted above the plate filled with sausages and mash with gravy

Now I’m not actually sure why this stuff is called seitan, doesn’t seem devilish to me! The one I’m referring to is not from hell -though it could be for someone with coeliac disease! Seitan is in fact the protein gluten, which has been removed from wheat. It’s is something I’ve tried in the past and I was shocked at how meaty it actually was but as a flour, I had far to go to be able to transform it into this meat-like wonder. Or so I thought! It’s actually not so complicated as I’d imagined. Try it for yourself!

grilled sausages on mashed potato with gravy on black and white striped plate on wooden mat and grey tablecloth

Serving size:

Makes 10 sausages


  • 240g wheat gluten (seitan)
  • 250ml water
  • 1 large onion
  • 2 garlic cloves
  • 30ml vegetable oil
  • 2 tbsp nutritional yeast
  • 2 tbsp tomato puree
  • 1 tsp vinegar
  •  1 tbsp sugar
  • 2 tbsp soy sauce/tamari
  • 1 tbsp soybean/miso paste
  • 1 tbsp salt
  • 1 tbsp smoked paprika
  • 1 tsp onion powder
  • 1 tsp garlic salt
  • 1 tbsp black pepper


  1. Fry the onions and garlic with the oil until soft.
  2. Blitz everything in a food processor except wheat gluten.
  3. Mix the seitan into the wet mix and briefly knead into a loose dough, but do not over knead.
  4. Divide into 10 pieces.
  5. Make rough sausage shapes and place into foil sheets large enough to double wrap each sausage and twist tightly at the ends.
  6. Place the sausages into a steamer and cook for 50 minutes.
  7. Remove from the steamer and remove foil.
  8. Fry or grill for a few minutes before serving.

You can also freeze these seitan sausages leftover from your bangers and mash for up to 2 months or refrigerate for a week, how convenient is that!

Whether you’re familiar with seitan or not, there’s a meatball recipe with the step by step instructions (to make you more familiar with seitan) which you will most likely love – let me know how it goes if you attempt them!

I’d like to give a massive thanks to Gaz Oakley from Avant Garde Vegan, for his inspiration in helping me create this recipe. You can find his version here:

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