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Scotch Egg Vegan Style

My Scotch Egg Vegan Style is fully packed with lots of good ingredients. Rich in protein, vegan, gluten-free, baked oil-free instead of fried. It’s a comfort food, made from avocados and lentils.

Closeup on a Scotch Egg Vegan Style before baking, covered in bread crumbs.

This new recipe for Scotch Eggs Vegan Style was a really tough challenge for me. I recently received an email from my reader Ava from the US . She told me about the health issues of her husband.

He is struggling with high cholesterol and high blood pressure, which might be the result of too much meat consumption.

Her hubby, she told me, is the typical meat lover. He consumes meat at least 3-4 times a week. So being asked to create a healthy vegan recipe which would satisfy a guy like him. But, you know what, I take the challenge.

So I began thinking what would be one of the most meaty foods that could be transformed. Then I remembered that I had recently heard from non-vegan friends about something called a Scotch Egg: essentially a hard boiled egg within a shell of minced meat/pork sausage.

One half od a Scotch Egg oin a small red plate.

Honestly I was not sure If I can handle it to create a plant based version of this famous dish, because there are a lot of typical ingredients that are really hard to veganize.

But I managed after some trial and error and do it just for you, guys. Finding a replacement for the egg was the first challenge. What could I possibly use?

If you think about it, an avocado has a quite similar shape. And because I’m a real avocado lover who could eat them almost every day, I decided this was the way to go.

And, of course, because avocado are good in high fats and other nutrients. For the egg yolk, I had imagined that a Mustard Sauce would be a great substitute. It might not be the same as hard-boiled but really tasty. Finally, instead of the meat, I wanted to use something with lentils, similar to my reader favorite, the Vegan Lentil Burger.

Yet another thing that was important to me from the beginning: The original Scotch Egg is mostly deep fried. My version is only baked, not fried, which means you will save a lot of fat.

The only fat here is good fat from the avocado. Oh, and in contrast to the original, we also don’t need flour, so my Scotch Egg Vegan Style is also gluten-free.

Top view on two plates with Scotch Egg Vegan Style

Why the Scotch Egg Vegan Style is a powerhouse for you!

My Scotch Egg Vegan Style is a delicious powerhouse for your body. Not only are they oil free, you also get a lot of protein from the lentils. These Scotch Eggs are made from whole food ingredients.

In addition to being high in protein, lentils are almost fat free, high in iron, potassium and magnesium. Do you need more reasons to eat lentils? Then check out this article “Fit Food: The Benefits of Lentils” from Men’s Fitness.

OK, I still need to tell you how to make this. First, pulse the lentils (from the can or freshly cooked) with a blender or food processor. Be careful not to over-process them – they are supposed to be chunky. Add (gluten-free) breadcrumbs and set some aside for the crust.

You can optionally add one or two teaspoons of the mustard sauce, season with salt and combine well. Let the mixture sit for about 10 minutes to let the breadcrumbs absorb moisture.

In the meantime, prepare the avocados. Halve them lengthwise, and carefully remove the stone and skin. Bring the two halves back together and cover them from the outside with the lentil mixture.

It helps to frist form a small “bowl” into which you place the avocado, then close the bowl and smooth. Mix the remaining breadcrumbs with some chopped parsley, and carefully roll the Scotch Eggs Vegan Style in the breadcrumb mixture.

Put on a baking sheet and bake for 15 minutes at 350°F/180°C. If you use the optional mustard sauce, slice the baked Scotch Egg in half, and fill the avocado’s pit hole with the sauce. Done!

Closeup of the avodavo and mustard filling of the Scotch Egg

Here is the proof you can have a Scotch Egg Vegan Style which is full packed with lot of good ingredients.

Rich in protein, vegan, gluten-free, baked oil-free instead of fried.

It’s a comfort food, but this is so good for you in many ways and it tastes as delicious as it looks.

Scotch Egg Vegan Style | #vegan #glutenfree www.contentednesscooking.com

Scotch Egg Vegan Style

Yield: 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

My Scotch Egg Vegan Style is fully packed with lots of good ingredients. Rich in protein, vegan, gluten-free, baked oil-free instead of fried.

Ingredients

  • 2 avocados (medium to small)
  • 1 cup (200 g) uncooked or two 14 oz (400 g) cans lentils
  • 1 cup gf bread crumbs
  • parsley
  • salt
  • mustard sauce (optional)

Instructions

  1. Cook the lentils if you use uncooked ones instead of canned. Pulse the lentils with a blender or food processor. bute careful not to over-process them.Add (gluten-free) breadcrumbs and set some aside for the crust. You can optionally add one or two teaspoons of the mustard sauce, season with salt and combine well. Let the mixture sit for about 10 minutes to let the breadcrumbs absorb moisture.
  2. In the meantime, prepare the avocados. Halve them lengthwise, and carefully remove the stone and skin. Bring the two halves back together and cover them from the outside with the lentil mixture. It helps to frist form a small “bowl” into which you place the avocado, then close the bowl and smooth.
  3. Mix the remaining breadcrumbs with some chopped parsley, and carefully roll the Scotch Eggs Vegan Style in the breadcrumb mixture. Put on a baking sheet and bake for 15 minutes at 350°F/180°C.
  4. If you use the optional mustard sauce, slice the baked Scotch Egg in half, and fill the avocado’s pit hole with the sauce.
Nutrition Information:
Yield: 4 Serving Size: 1/2 egg
Amount Per Serving: Calories: 375Total Fat: 15.4gSaturated Fat: 2.3gTrans Fat: 0gUnsaturated Fat: 12.2gCholesterol: 0mgSodium: 120mgCarbohydrates: 47.1gFiber: 12.3gSugar: 1.8gProtein: 15.5g
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Lora

Tuesday 18th of April 2017

Hi Florian,

Just to let you know we recently featured your Vegan Scotch Egg recipe in our latest Vegan Eggs article. I was so happy to find this recipe - it's a real throwback to my childhood!

In the meantime, so please do take a look and share: http://eluxemagazine.com/magazine/vegan-egg-recipes/

All the best, Lora

Del's cooking twist

Monday 4th of April 2016

Haha, such a fun idea. Love the sound of these eggs vegan style!

Florian @ContentednessCooking

Wednesday 6th of April 2016

Thanks, Del!

Kristy @ Southern In-Law

Saturday 2nd of April 2016

This is such a clever idea! I think this would be so much tastier than a scotch egg!

Florian @ContentednessCooking

Sunday 3rd of April 2016

Try for yourself, Kristy!

Laura @MotherWouldKnow

Saturday 2nd of April 2016

What an incredibly creative dish!! I love the colors and the description of how it comes together. Bet your reader was quite pleased and honored with that you created for her husband.

Florian @ContentednessCooking

Sunday 3rd of April 2016

Yes they enjoyed it both so much! I'm always happy to help, Laura!

Angie | Big Bear's Wife

Friday 1st of April 2016

What a great idea to use the avocado! This looks awesome!

Florian @ContentednessCooking

Sunday 3rd of April 2016

Enjoy, Angie!