Vegan Sausage & Veggies Foil Packets

September 13, 2020

Today, I have a special treat for you! Have you ever tried Foil Packet Meals? They can be made from an array of ingredients. There are almost endless combinations. I choose to make mine Vegan. I use a simple combination of veggies, and I add my own blend of spices. Today’s recipe is inspired by Allrecipes, pillsbury.com and happyfoodstube.com.

What I love about these vegetable foil packets:

  • This side dish can be easily turned into a main dish by adding some meat or fish in or by doubling the amounts (for vegetarian/vegan dinner). I doubled my veggies, and added brown rice.
  • Great meal-prep option – Try these vegetable foil packets with orzo/rice or couscous for a meat-free lunches or add chicken breast as well for a complete meal.
  • Oven, grill, campfire – Choose the way you like the most.
  • Easy clean up – no dirty trays that need a lot of scrubbing!
  • Easy prep.

Ingredients

  • 3 Medium Zucchini, washed (not peeled) & cut into discs
  • 5 Medium Carrots, washed & cut into discs
  • 36 ounces (6 medium) Russet Potatoes, cut into wedges (washed, but no need to peel them)
  • 2 Large Red Onions (or yellow onions), cut into wedges or strips
  • 16 ounces cherry tomatoes, sliced in half
  • 2-4 Garlic Heads (may use less, 2-4 cloves whole or minced)
  • 4 tablespoons Extra Virgin Olive Oil (or 6 tbs vegan butter, cut into mini cubes)
  • 16 ounces of broccoli florets
  • 6 cups cooked brown rice, include about 1/2 cup of rice per packet
  • 2 large green peppers, seeded & cut into wedges
  • 2 red peppers, seeded & cut into wedges
  • 4 celery stalks, chopped
  • 3 green onions, chopped
  • 2 cups of Trader Joe’s organic low sodium veggie broth
  • Trader Joe’s Vegan Italian Sausage-less sausage
  • 4 tbs parsley flakes (to garnish over each packet)
  • 3 limes, juiced & used to sprinkle over each packet

For the spice mix:

  • 1 teaspoon Dried Garlic
  • ¼ teaspoon Black Pepper
  • 2 teaspoon Sweet Paprika
  • 2 teaspoon Onion Powder
  • 2 tablespoons Oregano
  • ¾ teaspoon Salt (optional)
  • 2 tablespoons Trader Joe’s 21 Salute seasoning
  • 2 teaspoons Italian seasoning
  • 1 teaspoon cumin powder
  • 1/4 teaspoon turmeric

Instructions:

  • Preheat the oven to 400°F (200°C).
  • Cut the zucchini into chunks. Slice the carrots into discs. Cut the potatoes into equal wedges. As for the onion – cut it either into rings, quarters, or strips. Chop the peppers into even sized wedges. Cut the broccoli florets into even pieces. Trim the top of each garlic head (about ¼ to ⅓ – where the stem is) so that the cloves are exposed. The outer skin should easily come off at this stage. There is no need to remove everything, just the ones that go easily. I only used one clove per packet. You may choose to do more, or less.
  • Now place all the veggies in a large bowl, except for the garlic heads. Drizzle the oil over (or veggie broth).
  • Prepare the spice mix by combining all the ingredients in a small bowl. Now sprinkle the seasoning over the veggies and give them a good toss until they are all coated evenly.
  • Divide the veggies into an even number of foil packets. If you have added veggies, like me, your recipe will yield more packets. The total number of packets will depend on the total quantity of veggies. Now take the garlic clove and place it in the center of each packet. Drop a couple of cubes of vegan butter in each packet. Drizzle a little bit of lime into each packet. Sprinkle each packet with a bit of the parsley flakes, as a garnish.
  • Wrap each packet tight and place them onto a baking tray, if you choose to cook them on the same day. I chose to freeze my packets, and they will be easy to bake whenever I decide.
  • Bake them for 20-25 minutes or until the veggies are done.

Nutritional Information:


How many ounces in a potato? 6 ounces

Serving Size, Calories, Fat and Cholesterol

A baked, medium russet potato weighs 173 grams, or 6 ounces. It contains 168 calories and almost no fat. A 6-ounce red potato has 154 calories, and a 6-ounce white potato has 163 calories.healthyeating.sfgate.com

What did you like most about this recipe? What ingredients did you include in your Foil Packets? Please share about it in the comments. Thank you for sharing!

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