Balsamic Glazed Pasta Primavera with Chicken Sausage

In my household, pasta is on weekly rotation. Although there is nothing like a cozy bowl of pasta with a good rich red meat sauce on a chilly day, there is also a need for a staple pasta dish in the sunny, warm months because who can go a week let alone a whole season without pasta, right? And since we eat pasta so frequently, I had to get experimenting in the kitchen to mix up the flavors and create at least one core pasta dish for each season of the year. There are truly endless ways to make pasta dishes which honestly makes it one of my favorite types of meals to cook (and eat obviously). I have so many hearty, cozy pasta dishes under my belt, but sometimes I am craving something more light and refreshing as the weather starts to get warmer. This Balsamic Glazed Pasta Primavera is the perfect balance between a traditional cozy pasta dish and a refreshing, light meal that truly just makes your heart and body sing with happiness. This is one of my favorite pasta dishes to eat in the early summer months when I’m fully ready for consistent warm weather and we are starting to see a surge in delicious colorful veggies. It’s rich yet refreshing, loaded with bright colors and textures, and is a perfectly balanced meal that can be enjoyed year-round but is perfect for a sunny summer night.

Pasta dishes can be a wonderfully balanced meal if made right. Pasta alone is an incredible carbohydrate and fiber source along with other key micronutrients, especially if it’s a whole wheat pasta. Add in some veggies, a protein, and a good sauce with some healthy fats and you have a nutrient dense meal that can all be mixed together and dumped into a bowl. Pasta primavera is traditionally a pasta dish made with tons of fresh, colorful vegetables. The word “primavera” means “spring” in Italian which is the time of year when the sun starts shining for longer and we are able to get our hands on more warm climate, fresh produce. It is a beautiful dish that is extremely nutritious due to the array of micronutrients from all the colorful veggies used since each vegetable color category carries a unique nutrient profile. Typically this dish is made with a cream sauce, but I wanted to make it a bit more refreshing and summer-like, which is why I decided to use a balsamic vinegar based sauce instead. This sauce provides the perfect sweet yet tangy flavor that almost makes you feel like you’re eating a warm pasta salad. This sauces reminds me even more of a sunny, warm day making it such a fun recipe to make in the spring and summer months. The sauce is also filled with heart-healthy unsaturated fatty acids from the olive oil, making it an even more nutrient-rich meal. Even better? This recipe uses nutritional yeast to create that “creamy” texture and gives a slight parmesan flavor, but it’s also a nutritional powerhouse. It is an incredible source of B vitamins, fiber, and antioxidants and is a complete protein. Who knew pasta could be so nutritious, right?

As with MANY of my dishes, this pasta is customizable to your vegetable preferences and honestly whatever you want to use up in your fridge. You can also change up the type of protein you use if you don’t love chicken sausage or have something like plain chicken breast to use up. Another thing you can switch up is the type of pasta you use. I sometimes love to use chickpea or lentil pasta to boost the protein, but I also will use up regular whole wheat pasta if that’s what I have in my pantry. Penne or rotini are my favorite shapes to use with a more chunky pasta dish, but again, use whatever you love! I truly love sharing recipes that you can make your own, experiment, or use up things you already have in your kitchen to reduce food waste or avoid ANOTHER trip to the grocery store. Healthy eating does not have to be complex and you really don’t need to force yourself to eat things you don’t actually like. Make it simple, make it enjoyable, and have fun. 

Nutrition Facts:

• Pasta is definitely a food that has been demonized by diet culture, but in reality it’s actually an incredible carb source that is minimally processed with little ingredients if you use a good brand (or even better, make it from scratch at home). Not to mention it is also easy to cook, affordable, absolutely delicious, and can be cooked in SO many ways. Nowadays, there are endless pasta options to choose from at the grocery store including higher protein options like lentil or chickpea pastas. Pasta, more so in whole grain pastas rather than white pasta, is a great source of carbohydrates, fiber, B vitamins, and many other vitamins and minerals. Typically when choosing a carbohydrate, whole grain options are going to offer more nutrients so consider using whole grain options if they are available to you.

Servings: 4

Ingredients:

• ¼ cup balsamic vinegar
• 4 Tbsp olive oil (divided)
• 1 Tbsp dijon mustard
• 1 Tbsp honey
• 1 orange bell pepper (thinly sliced)
• ½ red onion (thinly sliced)
• 1 bunch asparagus (chopped)
• 1 summer squash (small diced)
• 10oz. Cherry tomatoes (halved)
• 2 garlic cloves (minced)
• ¼ cup fresh parsley leaves (finely chopped)
• 4 chicken sausage links (cut in half moons)
• 2 Tbsp nutritional yeast
• 4 cups dried pasta of choice

Instructions:

1. In a small bowl, combine the balsamic vinegar, 2 Tbsp olive oil, mustard, and honey. Set aside.
2. Cook your pasta per the package instructions. Drizzle with a little oil once cooked to avoid sticking.
3. In a large, deep pan, heat 1 Tbsp of olive oil over medium heat.
4. Add the peppers and onions and saute for about 5 minutes or until soft.
5. Add the minced garlic and stir to combine.
6. Add the asparagus and summer squash, then saute for 5 more minutes.
7. Add the cherry tomatoes and saute for 3-4 minutes.
8. Add the parsley, stir to combine, then remove the veggies from the pan and set aside.
9. Heat the other Tbsp of olive oil in the pan, then add the chopped chicken sausage. Saute for 7-8 minutes until the sides are browned, stirring occasionally.
10. Add the veggies back to the pan, then stir to combine all ingredients.
11. Add 2 Tbsp of nutritional yeast to the veggie/sausage mixture and stir to coat all ingredients.
12. Add the cooked pasta then the dressing and stir until everything is well coated. Reduce the heat and simmer for 2-3 minutes to let the dressing slightly thicken and adhere to the pasta mixture.
13. Top with some fresh parmesan and enjoy!