PUMPKIN SAGE SAUSAGE PASTA

December 07, 2022

I probably should have posted this a month ago, but this Pumpkin Sage Sausage Pasta is next level! And I had to use our "porch pumpkin" somehow (haha)! Anyway, this dish has roasted pumpkin chunks, creamy pumpkin sage sauce, and juicy Italian sausage. I like to add a little Parmesan cheese on top but that part is totally optional. This recipe is otherwise dairy-free, gluten-free, and macro-friendly as well. 

Did you know? Lentil pasta is a high-fiber, higher-protein alternative to gluten-free rice pasta! It also has 90% of your daily folate, making it the perfect solution to any pregnancy cravings for pasta ;)

Choosing the best pasta

For this recipe, I used red lentil fusilli pasta, but you could also use chickpea rotini for another higher protein option. I have noticed that lentil pasta gets less mushy as leftovers! Another option would be a gluten-free penne or something like that.

Choosing the right pumpkin

This recipe calls for fresh pumpkin, but you don't "need" it necessarily... it's just for the chunks of roasted pumpkin, which are delicious! There's also canned pumpkin in the sauce! For the pumpkin chunks, you'll need a heavy, dense, bright orange pie pumpkin. Wash it, cut it in half with a sharp knife, and scoop out the seeds. Then cut each half into fourths lengthwise, lay each piece on its side, and slice off the hard skin. Finally, dice into bite-sized cubes and roast at 400 degrees F for 40 minutes on a lined baking sheet.

For the canned pumpkin, make sure you use 100% pure canned pumpkin, not "pumpkin pie mix." It's not super necessary to buy organic since pumpkin has fairly low pesticide residues (according to the Environmental Working Group).

Choosing the best sausage

My general rule when buying more processed meats is that they should at least be free of artificial additives with at least twice as much protein compared to fat grams (or better). Brands I like and use are Al Fresco, Isernio's (higher in sodium but very lean), Simple Truth, and Aidells (can be higher in fat).

Making the sauce

Ooo the sauce! It's got olive oil, fresh garlic, shallots, fresh sage, pure canned pumpkin, white cooking wine, coconut milk, Italian seasoning, pepper, and sea salt. You can use yellow onion in place of the shallots, or oregano in place of the Italian seasoning. If using dried sage or garlic powder, just use one-third the amount. Add more salt to taste. 

Feel free to use heavy cream instead of full fat coconut milk, but don't worry the coconut flavor disappears pretty well! You can also use macadamia milk and dairy-free butter for a rich, neutral flavor.

And that's really it! Here is the printable recipe for this delicious Pumpkin Sage Sausage Pasta. I would love to hear your comments below if you try it :)

This post contains affiliate links.

Pumpkin Sage Sausage Pasta

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Category

Dinner

Servings

6

Prep Time

30 minutes

Cook Time

40 minutes

Calories

361

This Pumpkin Sage Sausage Pasta is next level!Ithas roasted pumpkin chunks, creamy pumpkin sage sauce, and juicy Italian sausage. I like to add a little Parmesan cheese on top but that part is totally optional. This recipe is otherwise dairy-free, gluten-free, and macro-friendly as well.

Ingredients

• 24 oz. lean Italian sausage (like Isernio’s brand)

• 2 tbsp. olive oil, divided

• 1/2 cup shallots, chopped

• 6 cloves garlic, minced

• 3 cups fresh pumpkin, cubed and roasted (optional)

• 1/4 cup white cooking wine

• 1 cup organic low sodium chicken broth

• 1 cup 100% pure pumpkin
• 1 cup full fat coconut milk (or heavy cream)
• 1 tbsp. fresh sage, chopped
• 1 tsp. Italian seasoning (or oregano)
• 1/2 tsp. black pepper

• 1/2 tsp. salt (optional)

• 6 oz. dry lentil fusilli (or chickpea rotini or gluten-free penne)

Directions

1. Preheat oven to 425 degrees F.

2. Wash and cut fresh pumpkin into bite-sized cubes, then roast in preheated oven for 35-40 minutes.

3. Meanwhile, use one tablespoon of oil to brown sausage in a large skillet over medium heat. Set cooked sausage aside.

4. Use the rest of the oil to sauté garlic and shallots until soft and golden.

5. Add white cooking wine to skillet and simmer, scraping browned bits off the bottom of the pan.

6. Add chicken broth, pure pumpkin and coconut milk, stirring and simmering over medium-low heat.

7. Add fresh sage, spices and salt to taste.

8. Serve over cooked pasta, or divide into six meal prep containers and store in the fridge up to one week. You can also store in the freezer up to a month.

Recipe Note

Calories (per serving, minus optional salt): 361kcal, Fat: 14.9g, Sat fat: 5.5g, Carbs: 30g, Fiber: 6g, Sugar: 5g, Protein: 30g, Sodium: 919mg

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