Is Your Spaghetti Missing Its Meatballs?


I have met many vegetarians/vegans over the last few years. Although they can be categorized in a number of ways, when it comes to meat, I see only one: those that do not like the flavors and textures of meat and those that do, but don’t eat it for health and/or ethical reasons. Today, I’m offering a homemade meat substitute for those like me that did actually enjoy meat, but couldn’t bring themselves to eat it any longer.

Is this vegan sausage exactly like its pork, beef, or chicken-based counterpart? No. In my opinion, like vegan diary substitutes, it is different, but equally satisfying. In addition, this recipe is one that you can feel good about since it is not processed and prepackaged with excessive salt, preservatives, and other unnatural additives.

I so wish I could take credit for this Walnut “Sausage” recipe, but it belongs to the amazing Sage Kitchen, which I reviewed last month. Remember the “sausage and mozzarella” pizza I tried from owner Kita Centella’s menu? In reading through an issue of Green Living Magazine, I came across the recipe for that very sausage. It kind of felt like the stars aligned for a second, and as if I needed more proof that plant-based living works for me, that was it. 🙂

I am still working on a meat substitute formula, so for now, this is a stand-alone favorite vegan recipe. I was thrilled to see that the base of SK’s sausage is walnuts, which I don’t particularly enjoy raw unless they are mixed into something else. Although they can sometimes taste a bit bitter, I find ways to incorporate these nuts because they are known to fight and prevent many diseases, can assist in weight control, and contain fiber and omega-3 fatty acids.

DSC_1837This recipe also contains a number of fresh herbs and spices and a touch of “soy sauce or substitute.” I encourage you to try liquid amino acids as your substitute. My sister Petra, who works for eVitamins and is the author of the expat blog 100 Tacks, got me into these, pictured below. Bragg’s is a combination of soybeans and water, and contains no added salt, genetically modified organisms, or MSG. It is gluten-free and offers sixteen of the twenty amino acids (the building blocks of protein), nine of which cannot be produced in our bodies naturally.


You will LOVE this sausage recipe! I’ve included the ingredients and directions exactly as published in GL, with a few of my notes alongside. Enjoy!



  • 2 ½ cups walnuts
  • 1 ½ tbsp nutritional yeast flakes (found at specialty markets) –> To learn more about “nooch,” check out my pesto formula!
  • ¼ tbsp soy sauce or substitute –>  I’m using Bragg’s Liquid Aminos.
  • ½ tsp ground flaxseed
  • 1/8 tsp Chakra 4 cayenne powder, 35K –>  Chakra 4 is the brand from the tea shop next to SK.  If you don’t have this brand on hand, you could substitute another.
  • ¼ tsp Chakra 4 ground caraway seed
  • 1 tsp Chakra 4 ground fennel seed
  • 1 ½ tbsp lemon juice
  • ¼ tsp mineral salt –>  I’m using pink Himalayan sea salt.
  • 2 ½ tbsp fresh parsley, minced
  • 1 tbsp fresh thyme, minced
  • ½ tsp fresh oregano, minced
  • ¼ tsp fresh rosemary, minced
  • ½ tbsp. fresh sage, minced


Place walnuts in food processor and pulse until finely chopped. –>  I followed these directions exactly, but next time, I would process the nuts until they are paste-like.


Combine all other ingredients together in a mixing bowl. –>  Use a mortar and pestle to grind down your seeds before adding to the other ingredients.

DSC_1846 DSC_1848

Slowly fold in chopped walnuts until fully incorporated.

For a raw vegan dish, serve this blend fresh.

It can also be heated to serve as crumbles, or formed into “meatballs.” –>  SK served it sliced in discs atop pizza when I tried it.  Look for my pizza formula using this sausage next week.  🙂

Store in refrigerator for up to seven days or freeze for up to six months.


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