Because it’s sausage? Um no, today’s Recipe is definitely not a Sausage but a delicious, protein-rich spread with lots of vegetable protein from beans and Tofu . It’s a little funny to think that my dad is a second-generation master butcher. However, he now no longer eats meat and has made friends with my vegan liverwurst without batting an eye. Funnily enough, he has even given me tips on how I best Spread best seasoning! I ate the two baguettes you see in the picture right away in one sitting, just so delicious!
Liver sausage from butcher
I had to really the other day laugh when I discovered online the butchery in Berlin. There are so-called Vurstwaren (instead of sausages), so everything 100% vegetable. When I next time I’m in Berlin, I absolutely have to go there.
Back to our spread, which has a short and crisp ingredients list. Onion, kidney beans, Smoked tofu , olive oil, parsley, marjoram, salt, pepper and a pinch of nutmeg. The onion is sautéed until translucent, goes into the blender with the other ingredients, and the vegan vurst is ready (please forgive the pun).
Kidney beans belong to my absolute favorite when it comes to healthy, plant-based cooking. In addition they give our liver sausage the great rosé color.
- A whopping 25% healthy vegetable protein
- Optimal Combination of complex carbohydrates and amino acids
- Especially rich of magnesium, iron, potassium and calcium
- Super rich in healthy dietary fiber (6.2g per 100g)
Kidney beans are in my Kitchen simply indispensable. They are also a natural and inexpensive, plant-based source of protein. If you want to avoid packaging waste, simply pre-cook your kidney beans yourself in large quantities. Personally, however, I prefer to reach for the ready-cooked beans in a jar from the organic supermarket. The jar can also be “upcycled” for other purposes, for example, by putting your liver sausage back in it.
What is actually the ORAC value of a food?
the Orac value (=oxygen-radical absorbing capacity) indicates how high the antioxidant effect of a food is. The higher this value is, the more powerfully the food can counteract oxidative stress and thus the development of chronic-degerative diseases. The good news is that kidney beans rank #1 among legumes in terms of ORAC value. Thus they possess highest antioxidant power with 8.606 (ORAC value / 100g).
Fancy a vegan vurst? Then you are exactly right here
Of course, this delicious spread needs a great base. I chose a classic baguette made with spelt flour for the shoot, though a homemade one will work as well Spelt bread or Spelt bread roll . I will definitely participate very soon in a sourdough workshop and hopefully soon present you a great Recipe present.
Very tasty with pickles, lactic acid fermented vegetables or a Side salad . If you want to make it a nutritional boost, then I recommend you add a handful of mixed seeds on top (pumpkin seeds, sesame seeds and sunflower seeds).
Vegan spread liverwurst style (10 minutes) :
- Spicy
- Super fast made
- Rich in vegetable protein
- Extremely tasty
- hearty
I hope my 10 minutes Spread convince you? If so, I’m happy to receive a review at the very bottom of this page. If you post a picture, use the hashtag #veganevibes.
Vegan spread liver sausage style (10 minutes)
- 15 ml Frying oil if oil-free replace with 1-2 tablespoons vegetable broth
- 110 g red onion coarsely chopped
- 265 g Kidney beans drained* or jar with 400g
- 60 g Smoked tofu cut into coarse pieces, I take the brand Taifun *not sponsored
- 30 ml Olive oil, mild or another tasteless oil of your choice, if oil-free, simply omit it
- 2 tbspn parsley dried
- 1 tbspn Marjoram dried
- ½ tbspn Sea salt
- black pepper to taste
- a pinch of nutmeg
TO SERVE:
- Sourdough bread
- Spelt bread or fresh spelt rolls
- Fresh parsley
- Pickles sliced
Anleitung
- Heat medium frying pan and fry oil in it.
- Sauté the onion for 1-2 minutes until translucent. Remove from heat and set aside.15 ml Frying oil, 110 g red onion
- Place red onion, kidney beans, smoked tofu, olive oil, parsley, marjoram, sea salt, pepper and nutmeg in a food processor and blend to a fine spread.15 ml Frying oil, 110 g red onion, 265 g Kidney beans drained*, 60 g Smoked tofu, 30 ml Olive oil, mild, 2 tbspn parsley, 1 tbspn Marjoram, ½ tbspn Sea salt, black pepper to taste, a pinch of nutmeg
- Depending on preference, leave coarser or blend longer until mixture is as fine as desired.
- Put directly on bread or fill into preserving jars. enjoy! Keeps up to 5 days completed in the refrigerator or freeze immediately in the jar.Sourdough bread, Spelt bread or fresh spelt rolls, Fresh parsley, Pickles
Notizen
- Magimix: https://amzn.to/2UtLJ2X
- Weck preserving jars (small): https://amzn.to/2UuiIUI
