Bangers and Mash!

A super tasty twist on bangers and mash…meatless, vegan friendly and gluten free! Parsnip, sundried tomato and herb “sausages” on a bed of creamy cauliflower mash! Simply divine!

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Sausages and mash…it was one of the weekly meals on rotation in our household when I was a kid. Sausages were of the chicken variety…and even they don’t make an appearance other then when my dad gets a longing for sausage sandwich or we having people over for some nibbles.

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Personally as much as I’m considering eating meat, sausages would do nothing for me…unless of course they were homemade by my own two fair hands and loaded with flavour mingled with grass fed organic meat…

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But that’s a whole way off from these babies. Simple veggie sausages, no funny ingredients, bound with flax and whipped up in a matter of lets say 10 or 15 minutes; not including cooking time because that would just be ludicrous. You could however make them in advance and have them ready to pop in the oven come dinner time!

I actually made these a number of weeks ago but held of posting them in an effort to have something vaguely St.Patricks Day appropriate to share with you guys.

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No they’re not neon green, apart from spinach and kale infused smoothies I tend to steer clear of bright, radiant green creations!

Sundried tomatoes provide a hit of saltiness, beans and parsnip form the base, parsley and rosemary, both fresh, for a wonderful duo of strong flavour.

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Cauliflower mash because I’m just not a white potato fan. On occasion I enjoy a few roasted but as far as mash goes it does nothing for me. Cauliflower mash on the other hand is altogether creamy. Much creamy, smooth and easy on the tummy and packed with heaps more flavour if you ask me.

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Pistachio rosemary and basil pesto over the top because well gravy just wouldn’t cut it…and while you’re being alternative you might as well go all out, right?! It’s the obligatory green called of on Patrick’s Day that ties the sausages and mash together beautifully.

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Any plans to celebrate Patrick’s Day or have you created any Patrick’s Day inspired recipes? Let me know and link me up!

Parsnip Sundried Tomato Sausages

by Michelle Hunt

Prep Time: 10 minutes

Cook Time: 15 – 18 minutes

Keywords: bake saute entree breakfast gluten-free vegan grain free parsnip sunbutter sundried tomatoes rosemary


Ingredients (3 large sausages)


    • 1 small garlic clove minced
    • 1/2 a small onion finely chopped
    • 1 tsp coconut oil
    • 150g (3/4 cup) cooked smashed (mashed but not pureed) parsnip
    • 120g (2/3 cup) cooked navy/haricot beans
    • 3 sundried tomatoes (dry packed and re-hydrated in water) roughly chopped
    • 1/2 tbsp fresh rosemary finely chopped
    • 1/2 tbsp fresh parsley finely chopped
    • 1/4 tsp sea/rock salt
    • 1/4 tsp black pepper
    • 2 tbsp (15g) ground/milled flax seed

    Cauliflower Mash

    • 1/2 a small head of cauliflower blanched
    • 2-3 tbsp unsweetened almond milk or non dairy milk of choice
    • Sea Salt and Black Pepper to taste

    Pistachio Pesto

    • 2 medium cloves garlic, peeled
    • 1/2 cup (70g) roasted pistachios
    • 1/2 cup (20g) fresh basil
    • 2 tablespoons chopped fresh rosemary
    • 1 1/2 tablespoons fresh lemon juice
    • 1/2 teaspoon black pepper
    • 1/4 teaspoon salt
    • 1/4 cup (60 ml) unrefined cold pressed olive oil
    • 2-3 tbsp water (to thin out as desired)
    • Makes approx. 125 ml (1/2 cup)


    For the Sausages

    Saute onion and garlic over a medium heat with the coconut oil for 3-5 minutes.

    Set to one side.

    Preheat oven to 180C (350F).

    Roughly mash the beans with already smashed parsnip.

    Mix together onion, sundried tomatoes, parsnip and bean mix, fresh herbs. Stir in the ground flax, salt and pepper and set to one side for 10 minutes.

    Divide the mixture in to three and form three large sausages, molding them with your hands.

    Place on a non stick baking tray and bake for 15 – 18 minutes (until browned and crisp on the outsides).

    Serve on a bed of cauliflower mash, drizzled with pistachio pesto…both below!

    For the Cauliflower Mash

    Steam cauliflower for 8 minutes; until tender.

    Puree with all other ingredients using a hand/stick blender, blender or food processor.

    For the Pesto

    Place garlic in to food processor to chop. Add in pistachios and process to a fine – pebble crumb.

    Add in herbs, lemon juice, salt and pepper and process until finely chopped.

    Stream in olive oil while the processor is running. Add more salt and pepper to taste and thin out with water or more olive oil if desired. Store leftovers in the fridge in a seal tight container for up to a week.

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        1. Finally got around to making this tonight and it was so yummy! Didn’t make the pesto but used a tomato gravy and it paired beautifully. Great recipe!

    1. I’m curious as to how the actual Irish celebrate St. Patrick’s Day? In the States, we have parades and use it as an excuse to drink copious amounts of alcohol. (The other 364 days, it’s some other excuse to drink. 🙂 ) Do they Irish have any traditional form of celebration? Is it close in relevance and significance as say, Christmas or Easter?

      1. No not as big as Christmas and Easter but it’s up there! People get dressed up in green, paint shamrocks on their faces, eat green food…and there are parades all over the country. Those that drink tend to go a bit mad on the Guinness! It’s the same here really for adults that get in to it…an excuse to drink a lot! I go to the parade but that’s about it!