Pasta with Sausage and Cauliflower

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Preparation : 10 min Cooking : 15 min
420 calories/serving
  • Very easy
  • Vegan
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly

Ingredients

1 onions, coarsely chopped 200 g
2 1/2 cups cauliflower, cut into small florets 400 g
1 tbsp olive oil 15 mL
4 smoked vegetarian sausages 200 g
1/2 dried chili peppers, minced 0.2 g
1 1/2 cup vegetable broth, warm 375 mL
300 g penne rigate, or other short pasta 4 cups
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
4 tsp nutritional yeast 12 g

Before you start

Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.

Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.

Method

  1. Prepare the vegetables: Coarsely chop the onion and cut the cauliflower into small pieces (about 2 cm).
  2. Heat the oil in a frying pan over medium heat. Add the onion and sauté 2-3 min with stirring.
  3. Add the sausages to the pan. Break them up using a wooden spoon and cook 4-5 min. Add the chili pepper (if the sausage is not already spiced). Pour in the warm broth and stir in the cauliflower. Bring to a boil then lower the heat.
  4. Cover and simmer 10 min until the cauliflower is cooked al dente and the broth is almost completely absorbed (the sauce should still be moist).
  5. Meanwhile, cook the pasta.
  6. Drain the pasta then pour it into the frying pan. Season with salt and pepper to taste. Sprinkle with the nutritional yeast then toss well. Serve in the warmed dishes.

Nutrition Facts Table

per 1 serving (450g)

Amount

% Daily Value

Calories

420

Fat

9 g

14 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

540 mg

23 %

Carbohydrate

65 g

22 %

Fibre

8 g

33 %

Sugars

6 g

Net Carbs

57 g

Protein

22 g

Vitamin A

2 %

Vitamin C

71 %

Calcium

6 %

Iron

31 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 2 ½ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Iron, Manganese, Selenium, Vitamin B12, Vitamin B2, Vitamin C
Good source of  :
Magnesium, Niacin, Phosphorus, Vitamin B1, Vitamin B6, Vitamin K
Source of  :
Calcium, Copper, Pantothenic Acid, Potassium, Vitamin E, Zinc
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Vegetables 1
Meat and Alternatives 1
Fats 1 ½

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This recipe is in the following categories

Pasta | Main courses/Entrées | Low Saturated Fat | Vegetarian | High Iron | Vegan | High Fibre | Kosher | Low Cholesterol | Halal | Italian