Simple Twist: Nutritious Curried Sausages Recipe

Weeknight dinners demand delicious, quick sausage curry that satisfies hunger and delights taste buds.

Packed with robust flavors and comforting warmth, this hearty meal comes together effortlessly.

Tender sausages swim in a rich, aromatic sauce that blends spices and vegetables perfectly.

Each bite delivers a symphony of tastes that dance across the palate.

The curry offers a delightful twist on classic comfort food, bringing excitement to the dinner table.

Vibrant and satisfying, this recipe promises to become a favorite go-to meal that everyone will love.

Serve it over fluffy rice and watch faces light up with pure culinary joy.

Quick Recipe Overview

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Calories: 270 kcal

Servings: 5

What You Need For Healthier Curried Sausages

• Sausages: Lean protein base that adds hearty flavor and substance to the dish, choose low-fat varieties for healthier option and ensure fresh quality.

• Onion, Garlic: Aromatic base that builds complex flavor profile, select firm and fresh bulbs with no soft spots.
• Carrots, Zucchini, Bell Pepper: Colorful vegetables that provide nutrients and texture, pick vibrant and crisp produce without blemishes.
• Frozen Peas: Quick-cooking vegetable that adds sweet burst and bright color, no need to thaw before adding.

• Curry Powder: Warming spice blend that creates depth and complexity, choose fresh ground blend for maximum flavor intensity.
• Flour: Thickening agent that helps create smooth sauce consistency, all-purpose works perfectly.
• Broth: Liquid base that builds sauce and enhances overall moisture, select low-sodium version for better control of salt content.
• Olive Oil: Healthy cooking fat that supports sautéing vegetables, use extra virgin for best flavor.
• Salt, Pepper: Essential seasoning that balances and enhances all flavors, adjust to personal taste preference.
• Fresh Parsley: Optional garnish that adds fresh herbal note and visual appeal, chop finely before sprinkling.

Kitchen Tools For Healthier Curried Sausages

• Large pot: Essential for boiling and removing fat from sausages.
• Large pan: Perfect for sautéing vegetables and creating the curry sauce.
• Cutting board: Needed for slicing sausages and chopping vegetables.
• Sharp knife: Crucial for clean cuts of sausages and vegetable prep.
• Wooden spoon or spatula: Great for stirring and mixing ingredients.
• Measuring spoons: Helps accurately add curry powder and flour.
• Colander or strainer: Useful for draining sausages after boiling.

Cooking Instructions For Healthier Curried Sausages

• Prep the Sausages

Boil sausages in water to melt away extra fat. Once done, slice them into hearty rounds.

• Sauté the Aromatics

Warm olive oil in a large skillet. Toss in chopped onions and let them soften and turn golden.

• Build the Veggie Base

Add colorful vegetables like garlic, carrots, zucchini, and bell peppers. Let them dance and cook until slightly tender.

• Spice Things Up

Sprinkle curry powder and a touch of flour over the vegetables. Stir quickly to coat everything with delicious flavor.

• Create the Sauce

Pour in broth and return sausage slices to the pan. Let everything simmer and mingle together.

• Final Touches

Toss in frozen peas and let the sauce thicken. Season with salt and pepper for a flavor explosion.

• Serve and Enjoy

Plate over your favorite base like rice or mashed potatoes. Garnish with fresh parsley if you’re feeling fancy.

Tips & Variations For Healthier Curried Sausages

• Lean Protein Trick: Boiling sausages before cooking helps remove excess fat, making this dish lighter and healthier without compromising flavor.
• Low-Carb Swap: Replace traditional rice with cauliflower rice or zucchini noodles for a lower-carbohydrate meal that's equally delicious and nutritious.
• Vegetarian Transformation: Substitute sausages with plant-based protein like tofu, tempeh, or meat alternatives to create a completely vegetarian version of this hearty curry.
• Spice Level Control: Adjust curry powder quantity to manage heat intensity – use mild curry for kids or add extra for spice lovers, ensuring everyone enjoys the meal.
• Batch Cooking Hack: This recipe freezes beautifully for up to 3 months, making it perfect for meal prep and quick weeknight dinners without sacrificing taste or quality.

Serving Healthier Curried Sausages

• Comforting Carb Companions: Serve this curried sausage dish over fluffy white rice or creamy mashed potatoes for a classic, hearty meal that soaks up the delicious sauce perfectly.
• Veggie-Packed Side Kick: Pair with steamed green beans or roasted broccoli to add extra nutrition and create a balanced plate that complements the rich, spicy flavors of the curry.
• Fresh Finish Flourish: Sprinkle chopped fresh parsley or cilantro on top to add a bright, herbal note that cuts through the richness and brings a pop of color to the dish.
• Quick Meal Upgrade: Transform leftovers into a delightful wrap by rolling the curried sausages and vegetables in a warm tortilla for an easy lunch or quick dinner option.

Meal Planning & Storage For Healthier Curried Sausages

• Smart Storage Solutions: Transfer leftovers into airtight containers and refrigerate within 2 hours of cooking to maintain freshness and prevent bacterial growth.
• Fridge Freshness Window: Enjoy refrigerated curried sausages safely for 3-4 days, ensuring maximum flavor and nutritional quality during storage.
• Freezer-Friendly Option: Freeze portions in sealed freezer bags or containers for up to 2 months, removing excess air to prevent freezer burn and maintain taste.
• Reheating Recommendations: Warm refrigerated or thawed portions slowly in a covered skillet over medium-low heat, stirring occasionally to distribute heat evenly and prevent scorching.

Wholesome Curried Sausages Recipe

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4.6 from 14 reviews

• Total Time: 40 minutes
• Yield: 5 1x

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Description

Heartwarming curried sausages from New Zealand offer a comforting twist on classic comfort food. Packed with lean protein and bold spices, this dish delivers satisfying flavors you’ll crave on chilly evenings.

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Ingredients

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• 1 lb (450 g) lean beef or chicken sausages
• 1 onion, sliced
• 2 cloves garlic, minced
• 2 carrots, sliced
• 1 zucchini, chopped
• 1 red bell pepper, chopped
• ½ cup frozen peas
• 1 tbsp olive oil
• 1 tbsp curry powder (mild or medium)
• 1 tbsp all-purpose flour
• 2 cups low-sodium chicken or vegetable broth
• Salt and pepper, to taste
• Fresh parsley, for garnish (optional)

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Instructions

1. Preparation: Poach sausages in simmering water to minimize grease, creating a lean protein foundation for the dish.
2. Aromatics: In a skillet, sauté onions with olive oil until translucent and golden, developing a rich flavor base.
3. Vegetable Medley: Add minced garlic, carrots, zucchini, and bell peppers, allowing them to soften and release their natural essences.
4. Spice Infusion: Dust vegetables with curry powder and a light coating of flour, stirring to create an evenly distributed, fragrant mixture.
5. Sauce Development: Whisk broth into the pan, creating a smooth, velvety sauce that envelops the vegetables and concentrates the dish’s flavors.
6. Protein Integration: Return sliced sausages to the pan, allowing them to absorb the aromatic sauce and complement the vegetable ensemble.
7. Final Reduction: Simmer uncovered, letting the sauce thicken while vegetables achieve a tender-crisp texture and flavors intensify.
8. Finishing Touches: Incorporate green peas for a burst of color and sweetness, then season with salt and pepper to elevate the curry’s complexity.
9. Presentation: Garnish with fresh parsley and serve alongside steamed rice, creamy mashed potatoes, or cauliflower rice for a complete meal.

Notes

• Minimize Sausage Fat: Poach sausages in simmering water before cooking to reduce grease and create a healthier protein base without sacrificing flavor.
• Balance Vegetable Textures: Cut vegetables into uniform sizes to ensure even cooking, maintaining a perfect crisp-tender consistency throughout the dish.
• Enhance Curry Depth: Toast curry powder briefly in the pan before adding liquid to unlock deeper, more complex aromatic flavors and eliminate any raw spice undertones.
• Customize Dietary Needs: Swap traditional sausages with plant-based alternatives or lean chicken sausages for low-fat or vegetarian versions, keeping the core recipe’s delicious essence intact.

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Category: Dinner, Lunch
• Method: Simmering
• Cuisine: Australian

Nutrition

• Serving Size: 5
• Calories: 270 kcal
• Sugar: 3 g
• Sodium: 300 mg
• Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 7 g
• Trans Fat: 0 g
• Carbohydrates: 30 g
• Fiber: 4 g
• Protein: 18 g
• Cholesterol: 60 mg