Pasta with Vegan Italian Sausage & Veggies is a meal free of meat & gluten but not lacking in taste or flavor! With just three main ingredients, you have the perfect combo for a delicious meal with minimal effort or culinary expertise needed. The ingredients define this recipe!
Few ingredients are needed for this recipe which makes this a great end-of-the-week meal. It consists of plant-based (vegan) sausage, seasonal vegetables, pasta, and sauce. With minimal prep, this meal is ready in just a few minutes and with easy clean-up.
Vegan sausages are among the numerous plant-based meat products that are popping up in the markets. Thanks to the Impossible Burger and Beyond Burger, plant-based meat options have now become mainstream in most markets and even restaurant menus.
The key ingredient in vegan sausage is typically either pea protein or soy protein, along with one or more oils (canola, coconut, sunflower), spices, and other plant-based additions.
Romanesco Broccoli is also referred to as Broccoflower or Roman Cauliflower. It is a hybrid between broccoli and cauliflower but has a beautiful chartreuse color and a "fractal" form. Each bud is composed of a series of smaller buds, all arranged in yet another logarithmic spiral. The self-similar pattern continues into several smaller levels until it reaches a peak and ends.
The taste is most similar to broccoli, with a bit of an earthier profile and nutty flavor. It is pricier than broccoli and cauliflower, but it is worth every penny.
Romanesco broccoli is available in most markets beginning in the fall and through the winter months. Don't hesitate to buy romanesco, as there are numerous ways to use it in recipes or as a side dish. You can substitute it in place of cauliflower or broccoli in recipes. Or eat it raw! It's great as a crunchy snack dipped in hummus.
Any pasta will work with this recipe, but Edamame & Mung Bean Fusilli is delicious and Gluten-Free. It isn't "gummy" or "mushy" like many gluten-free kinds of pasta. And the flavor of mung beans stands out in this pasta and complements the other ingredients in this dish.
Reducing our intake of meat worldwide will have a tremendous impact on protecting biodiversity, the earth's ecosystems, and the people living in poverty who bear the brunt of climate change.
Plant-based meat options are better for the planet in several ways:
- Reduced greenhouse gas emissions: Livestock production is a significant contributor to greenhouse gas emissions, accounting for around 14.5% of global emissions. Plant-based meat options emit far fewer greenhouse gases than traditional meat products, significantly reducing the carbon footprint.
- Reduced land and water use: Plant-based meat options require significantly less land and water than animal-based meat. For example, producing one pound of beef requires 1,800 gallons of water, while producing one pound of soy requires only 216 gallons of water. Additionally, plant-based meat options use significantly less land as they do not require grazing pastures or feed crops.
- Reduced deforestation: Deforestation is a significant contributor to climate change and biodiversity loss. The expansion of grazing pastures and feed crop production for livestock is a significant driver of deforestation. By reducing the demand for animal-based meat, plant-based meat options can help reduce deforestation.
- Reduced water pollution: Livestock production is a major contributor to water pollution, with animal waste contaminating waterways and causing harmful algal blooms. Plant-based meat options do not contribute to this problem, reducing water pollution and improving water quality.
- Health benefits: Plant-based meat options are often lower in saturated fat and cholesterol than animal-based meat and can be a healthier alternative for those looking to reduce their intake of these nutrients.
Overall, plant-based meat options offer a more sustainable and environmentally-friendly alternative to traditional meat products while also offering potential health benefits.
Pasta with Vegan Italian Sausage & Veggies
- 1 tablespoon olive oil
- 1 small onion diced
- 2 garlic cloves minced
- 1 head of Romanesco Broccoli cut into bite-size pieces
- 1 Vegan Italian Sausage
- 26 oz container chopped tomatoes
- 8 oz Mung Bean Pasta Gluten-Free
- 2 tablespoons fresh basil chopped
- sea salt
- Heat a pot of water for the pasta and cook according to the directions.
- Prepare the ingredients for the sauté. Slice crosswise or on a diagonal.
- Add 1 tablespoon of olive oil to a heated non-stick pan. Add onion and cook for 5 minutes. Add garlic and sliced sausages and cook until heated thru approximately 6 minutes.
- Add the romanesco brocolli. Cover and cook for an additional 5 - 7 minutes. Stir in the tomatoes and cook until the flavors are blended. Add salt to taste.
- Separate the pasta into bowls, spoon in the sauté mixture, and top with chopped basil.