A plate of this vegan Bangers and Mash consists of meaty seitan sausages and lashings of creamy mashed potato smothered in a banging brown onion gravy. The ultimate comfort food.
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’! 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.
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.
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 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. It’s actually not as complicated as I’d initially assumed!
Questions about Bangers and Mash
What is bangers and mash? Bangers and mash is the term given to a dish of sausages and mashed potato in the UK. It typically comes with onion gravy or baked beans.
How to Vegan Bangers and Mash? To make bangers and mash, you will need ingredients for the seitan sausages and for the mashed potato. For the seitan sausage recipe you will need to fry onions and garlic until softened. Once soft these will be added to a food processor along with nutritional yeast, water, miso paste, soy sauce, vinegar, sugar, tomato puree, smoked paprika, onion powder, salt and pepper. Once pureed it will be poured into a bowl along with the seitan flour and mixed to form a dough. Knead the dough briefly until smooth, but do not over-knead. Divide into 10 pieces and roll into foil, creating a sausage shape. Tightly seal and wrap the ends of the foil and place in a steamer. Steam sausages for 50 minutes. When cooked, remove from steamer and peel off foil wrapping. Finish off by lightly frying or grilling to get that extra meaty look and feel!
Can seitan sausages be frozen? Seitan sausages can be frozen for up to 2 months or refrigerated for up to a week.
Bangers and Mash Recipe
Makes 10 sausages
Ingredients for seitan 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
- Fry the onions and garlic with the oil until soft.
- Blitz everything in a food processor except wheat gluten.
- Mix the seitan into the wet mix and briefly knead into a loose dough, but do not over knead.
- Divide into 10 pieces.
- Make rough sausage shapes and place into foil sheets large enough to double wrap each sausage and twist tightly at the ends.
- Place the sausages into a steamer and cook for 50 minutes.
- Remove from the steamer and remove foil.
- Fry or grill for a few minutes before serving.
Made these Bangers and Mash?
If you had a go at these Bangers and Mash please feel free to give me a shout on Instagram at @food_flaneur – would love to see your pics!
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Big Thanks to…
Gaz Oakley from Avant Garde Vegan, for his inspiration in helping me create this recipe. You can find his version here: https://www.avantgardevegan.com/recipes/chorizo-style-seitan-hot-dogs-caramelised-cider-onions/.