Creamy Vegan Butternut Squash Pasta with Veggie Sausage & Fried Sage

Indulge in the comforting embrace of autumn with this Creamy Vegan Butternut Squash Pasta with Veggie Sausage & Fried Sage. This dish is a celebration of seasonal flavors, combining the velvety smoothness of butternut squash with the savory notes of plant-based sausage and the aromatic crispness of fried sage. Not only is this recipe a treat for your taste buds, but it’s also a nourishing feast for your body.

The star ingredient, butternut squash, is packed with vitamins A and C, which are essential for maintaining healthy skin and promoting collagen production. These nutrients help combat signs of aging and give your skin a natural, radiant glow. The beta-carotene in butternut squash also supports hair health, encouraging growth and preventing dryness.

This pasta dish is rich in plant-based proteins and complex carbohydrates, providing sustained energy throughout the day. The combination of wholesome ingredients supports overall wellness, contributing to a balanced lifestyle and helping you feel your best from the inside out.

Health Benefits

Nutritional Information

Based on the recipe provided, here’s a detailed nutritional breakdown per serving (assuming 4 servings total):

Macronutrients:

• Carbohydrates: 65-70g
• Protein: 18-20g
• Fat: 15-18g (mostly from olive oil and plant-based milk)
• Fiber: 10-12g

Micronutrients:

1. Vitamin A: 10,000-12,000 IU (mainly from butternut squash)
2. Vitamin C: 25-30mg (primarily from butternut squash)
3. Vitamin B12: 8-10mcg (from nutritional yeast)
4. Vitamin E: 2-3mg (from olive oil and pine nuts)
5. Vitamin K: 20-25mcg (mainly from sage leaves)
6. Folate: 100-120mcg (from whole grain pasta and butternut squash)
7. Thiamin (B1): 0.3-0.4mg (from whole grain pasta)
8. Riboflavin (B2): 0.3-0.4mg (from nutritional yeast)
9. Niacin (B3): 4-5mg (from whole grain pasta and nutritional yeast)
10. Vitamin B6: 0.3-0.4mg (from butternut squash and whole grain pasta)

Minerals:

1. Iron: 3-4mg (from whole grain pasta and vegan sausage)
2. Calcium: 150-200mg (from plant-based milk and leafy greens)
3. Magnesium: 80-100mg (from whole grain pasta and pine nuts)
4. Potassium: 600-700mg (mainly from butternut squash)
5. Zinc: 2-3mg (from whole grain pasta and nutritional yeast)
6. Selenium: 20-25mcg (from whole grain pasta)
7. Phosphorus: 200-250mg (from whole grain pasta and nutritional yeast)
8. Manganese: 1.5-2mg (from whole grain pasta and pine nuts)
9. Copper: 0.3-0.4mg (from whole grain pasta and pine nuts)

Other beneficial compounds:

• Beta-carotene: 5-6mg (from butternut squash)
• Lutein and Zeaxanthin: 1-2mg (from butternut squash and leafy greens)

This meal is particularly high in vitamins A and C, complex carbohydrates, and fiber. It also provides a good amount of plant-based protein and essential B vitamins, particularly B12 from the nutritional yeast. The dish is relatively low in saturated fat and contains no cholesterol, making it heart-healthy.

Creamy Vegan Butternut Squash Pasta with Veggie Sausage & Fried Sage

Course: Lunch, DinnerCuisine: MediterraneanDifficulty: Easy

Servings

4

servings

Prep time

20

minutes

Cooking time

40

minutes

Calories

450

kcal

Ingredients

• 12 oz whole grain pasta
  

• 1 medium butternut squash, peeled and cubed (about 4 cups)
  

• 2 tbsp olive oil, divided
  

• 1 medium onion, diced
  

• 3 cloves garlic, minced
  

• 1 cup unsweetened plant-based milk (almond or oat)
  

• 1/4 cup nutritional yeast
  

• 1 tsp salt
  

• 1/4 tsp black pepper
  

• 1/4 tsp nutmeg
  

• 2 vegan sausages, sliced
  

• 1/4 cup fresh sage leaves
  

• 2 tbsp pine nuts (optional)

Directions

• Preheat the oven to 400°F (200°C). Toss the cubed butternut squash with 1 tbsp olive oil and spread on a baking sheet. Roast for 25-30 minutes until tender and lightly caramelized.
• While the squash is roasting, cook the pasta according to package instructions. Reserve 1 cup of pasta water before draining.
• In a large skillet, heat 1 tbsp olive oil over medium heat. Add the diced onion and sauté for 5 minutes until translucent.
• Add minced garlic to the skillet and cook for another minute until fragrant.
• Transfer the roasted butternut squash, sautéed onions and garlic, plant-based milk, nutritional yeast, salt, pepper, and nutmeg to a blender. Blend until smooth and creamy.
• In the same skillet, cook the sliced vegan sausages over medium heat until browned and crispy, about 5-7 minutes. Set aside.
• In a small pan, heat the remaining 1 tbsp olive oil over medium-high heat. Add the sage leaves and fry for about 30 seconds until crisp. Remove with a slotted spoon and set on a paper towel to drain.
• Return the butternut squash sauce to the skillet and heat gently. Add the cooked pasta and toss to coat, adding reserved pasta water as needed to reach desired consistency.
• Fold in the crispy vegan sausage slices.
• Serve the pasta in bowls, topped with fried sage leaves and a sprinkle of pine nuts if desired.

Tips:

• For a smoother sauce, consider peeling the butternut squash before roasting, as the skin can sometimes remain a bit tough even after blending.
  To achieve perfectly crispy sage leaves, ensure the oil is hot enough before adding them, and watch closely as they can burn quickly.
  When reheating leftovers, add a splash of plant-based milk or reserved pasta water to restore the creamy consistency of the sauce.

This Creamy Vegan Butternut Squash Pasta with Veggie Sausage & Fried Sage is a delightful autumn dish that perfectly balances comfort and nutrition. It offers a rich array of flavors and textures, from the velvety squash sauce to the crispy sage and savory vegan sausage. Not only is it a treat for your taste buds, but it also provides numerous health benefits, supporting skin health, hair vitality, and immune function through its nutrient-dense ingredients. Whether you’re a committed vegan or simply looking to incorporate more plant-based meals into your diet, this recipe is a satisfying and wholesome choice that celebrates the best of fall cuisine.