0 from 51 votes
Fusilli with Pumpkin and Sausage
A quick and easy pasta dish with pumpkin, sausage and tomatoes that is as delicious as it is nutritious.
Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 5
Calories: 638 kcal
Course:
Main Course
Cuisine:
Italian
Ingredients
- 2 Tbsp extra-virgin olive oil
- 3 cloves garlic
- 1 ½ cups pumpkin cubed- ¼" just a bit bigger than ½ cm
- 3 Italian sausages mild or spicy
- 8 oz whole tomatoes chopped or tomato puree (good quality from Europe)
- 5 oz water
- ⅛ tsp sea salt
- ⅛ tsp black pepper freshly ground
- 16 oz fusilli or any short shape you desire (good quality brand)
- 2 tsp chopped parsley as a garnish if desired
- 2 tsp Parmigiano Reggiano cheese shaved or Pecorino cheese (if desired)
Instructions
Make the sauce:
- Add the peeled and smashed garlic (hit it with the flat side of a knife) to a frying pan with the extra virgin olive oil, then add the diced pumpkin and skinned sausages.
- Use a wooden spoon to chop the sausage into small pieces as it cooks.
- Let them brown for about 5 minutes and then add salt, black pepper, and the chopped tomatoes, and the water, and simmer for about 20 minutes.
- Taste, and adjust the seasonings if needed.
Cup of Yum
Cook the fusilli:
- Cook the pasta in large pot with a plentiful amount of salted water. You can start the pasta cooking when the sauce has about 10 minutes left to save time.
- When the pasta is al dente (still a little hard when you bit into it) drain with a slotted spoon and add directly to the frying pan with the sauce.
- Toss the pasta with the sauce and serve immediately. You can sprinkle some chopped parsley and Parmigiano or Pecorino cheese, if you desire.
Notes
- Always use fresh, quality ingredients for the best results.
Nutrition Information
Serving
1
Calories
638kcal
(32%)
Carbohydrates
73g
(24%)
Protein
22g
(44%)
Fat
28g
(43%)
Saturated Fat
9g
(45%)
Polyunsaturated Fat
4g
Monounsaturated Fat
14g
Cholesterol
51mg
(17%)
Sodium
623mg
(26%)
Potassium
584mg
(17%)
Fiber
4g
(16%)
Sugar
4g
(8%)
Vitamin A
3017IU
(60%)
Vitamin C
9mg
(10%)
Calcium
58mg
(6%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 5Serving
Amount Per Serving
Calories 638
% Daily Value*
| Serving | 1 | |
| Calories | 638kcal | 32% |
| Carbohydrates | 73g | 24% |
| Protein | 22g | 44% |
| Fat | 28g | 43% |
| Saturated Fat | 9g | 45% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 14g | 70% |
| Cholesterol | 51mg | 17% |
| Sodium | 623mg | 26% |
| Potassium | 584mg | 12% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 3017IU | 60% |
| Vitamin C | 9mg | 10% |
| Calcium | 58mg | 6% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.