Vegetarian sausage rolls, air fryer, pastry, fibre, kidney beans, walnuts, healthy

Vegetarian Sausage Rolls in the Air fryer.

Vegetarian sausage rolls often get such a bad rap! So, beware all you people who love a traditional sausage rolls. Because this vegetarian version is going to get you right into eating them. Think flaky pastry. Tick. Loads of flavour. Tick. Great texture. Double tick. Hit the button below the image if you’re impatient to get making them!

Just before you do click – remember to check out the nutrition stats. They have a whopping 3g of fibre per sausage roll! Think about it. If you have 3 for lunch, you are getting nearly a third of your recommended daily fibre intake in that!!! You are definitely onto a good thing there. Remember, you are aiming for 30g of fibre per day at least.

Vegetarian sausage rolls, air fryer, pastry, fibre, kidney beans, walnuts, healthy
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Do you often go to a bakery for vegetarian sausage rolls, and they’ve only got a spinach and ricotta version? And, they get sold out too quickly! Sometimes, not because they are the most popular pastry to buy. Oh no, it’s because they often don’t make many! Are you frustrated! Not that spinach and ricotta aren’t a good mix. But these ones have way more fibre, nutrients and protein. Go figure that for a great lunch.

What’s the goodness in them?

You’re asking what makes them so special? For a start, kidney beans and black beans are loaded with protein, iron and fibre, let alone being a great texture for holding it all together. (Don’t forget they are mushed up, so they bind with the other things) And then there’s the rolled oats! A super prebiotic. ie: great for your gut health. Click here to find out about prebiotics. Of course, then you add in walnuts, carrots and eggs! Naturally this makes them full of even more goodness.

Benefits of an Air Fryer.

The Airfryer has been a wonderful addition to my kitchen. It makes the best pastry, because it cooks it evenly on the top and the bottom! No more greasy sausage rolls. And it reheats them from frozen perfectly! Add to that the time that it saves. And the energy, because I’m not heating a large oven just for a few pastries. Win, win.

Vegetarian sausage rolls, air fryer, pastry, fibre, kidney beans, walnuts, healthy

Vegetarian Sausage Rolls

Lydia Nuttall
Super light golden pastry encases a high fibre, high nutrient mix of beans, oats, carrots and walnuts.
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course brunch, entertaining, family meals, kids meals, Light Meals, picnic, Snack
Cuisine Australian
Servings 30 pieces
Calories 132 kcal

Equipment

  • large mixing bowl
  • potato masher
  • chopping board
  • mixing spoon
  • knife

Ingredients
  

  • 400 gram tinned kidney beans drained
  • 400 gram tinned black beans drained
  • 4 tbsp worcestershire sauce
  • 2 eggs
  • 1/2 cup walnuts roughly chopped
  • 200 grams feta soft Danish is best
  • 3 tbsp pesto
  • 11/4 cup rolled oats optional to process them finer
  • 1 cup grated carrot
  • 1 tsp minced chilli optional
  • 4 sheets ready rolled puff pastry

Instructions
 

  • Separate pastry sheets to allow to thaw. Preheat oven to !190C if not using airfryer.
  • In a large mixing bowl, place beans, walnuts, eggs and Worcestershire sauce, and mash with potato masher.
  • Add pesto and crumbled feta and mash again
  • Add oats, carrot and chilli (if using) and mix well. Mixture should stay together easily. If it's too wet, add a few more oats.
  • Take one sheet of pastry and lay it on your chopping board. Cut it in half so that you have two rectangles, with the long edges in front of you (see photo). Place a sausage shape of mixture along both long cut edges, and then roll up. Don't be tempted to put too much mixture in, or they will unroll in the oven or airfryer. Cut each roll into 4 equal portions.
    vegetarian sausage rolls
  • If using your oven, line them up on a baking paper lined tray, and bake for 25 minutes.
    If using an Airfryer, put 10 in at a time for 10 minutes at 180C

Nutrition

Calories: 132kcalCarbohydrates: 14gProtein: 5gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 17mgSodium: 220mgPotassium: 156mgFiber: 3gSugar: 1gVitamin A: 791IUVitamin C: 1mgCalcium: 56mgIron: 1mg
Keyword beans, cheese, fibre, pesto, vegetables
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