aerial view close-up of a sausage pasta toss on a white marble table
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30 Min Weeknight Sausage Pasta Toss Dinner | Vegan Option

Course: Dinner, Main Course
Cuisine: American
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 8 servings

A simple sausage pasta toss dinner, packed full of vegetables and wholegrain for a healthy and balanced weeknight meal the whole family will enjoy!

Ingredients

  • 4 organic sausages Italian style - For vegan option, sauté some chickpeas or cubed organic tofu with a bit of paprika and garlic
  • 1 large onion peeled and chopped or sliced
  • 2 large organic sweet peppers colour of your choice, washed, cut in small bite-size cubes or sliced
  • 16 oz organic mushrooms your choice: cremini, shitake, etc. washed and thinly sliced
  • 2 cloves garlic minced
  • 1 head broccoli washed, cut in small florets
  • 16  oz cubed organic tomatoes 1 large can
  • 1/4 cup extra-virgin olive oil
  • 1/4 cup white wine optional
  • 1 Tbsp dry oregano
  • 1.5 tsp sea salt
  • Black pepper to taste
  • 454 g wholegrain organic pasta 1 package (for a gluten-free meal, look for GF pasta)

Instructions

  1. Cut the onion first, then heat 2 large pans on medium heat. In the first pan, drizzle some olive oil and add the sausages to cook. Use the lid to cook faster and keep the sausages moist. Make sure to keep an eye on them, turning them often so they are well roasted on all sides. Remove from heat, cut in slices and return to pan to roast some more.
  2. While the sausages are cooking, heat up the other large pan on medium heat, drizzle some olive oil and start sautéing the prepared onion for a few minutes. While all this is cooking, start cutting all the other vegetables, starting with the mushrooms, while stirring the onions and the sausages (lower the temperature if it gets too hot and starts burning).
  3. Bring a large pot of water to a boil and cook the pasta according to the packaging instructions.
  4. After a few minutes sautéing the onions, add the sliced mushrooms and keep mixing around for a about 8-9 minutes (you may need to add a bit more olive oil). Transfer the cooked onion and mushrooms mixture into the large pan with the cooked sausages, stirring often and making sure the sausages are well roasted. Add the white wine (optional) and mix immediately to scrape the bits at the bottom. Cook for 1-2 minutes. Reduce heat to low and cover with a lid.
  5. Drain your cooked pasta and keep warm until ready to serve.
  6. Make sure the other pan is on medium heat, drizzle more olive oil and sauté the peppers, the broccoli florets, and the minced garlic for about 5-10 minutes, depending on how crunchy you like your broccoli. Add the dry oregano in the last few minutes. Add the canned tomatoes, mix well and cook for a few more minutes, scraping the bottom.
  7. Mix in sea salt and pepper. Serve right away or let cool down a bit and then put into airtight container and store in the fridge for up to 3 days.
  8. Serve with a large green salad for a balanced meal.

Recipe Notes

Options: Carrots and zucchinis are a great addition to this dish as well.


Note: I do not believe anyone should worry about counting calories, but here is the nutritional information for one serving
Calories: 402kcal | Fat: 25g | Saturated fat: 7g | Cholesterol: 42mg | Sodium: 960mg | Potassium: 781mg | Carbohydrates: 30g | Fiber: 7g | Sugar: 6g | Protein: 15g | Vitamin A: 1480% | Vitamin C: 113.4% | Calcium: 88% | Iron: 3%