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Top down view of kielbasa pasta with vegetables in large pan.
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Healthy Kielbasa Pasta

This kielbasa pasta features smoked Polish sausage and simple vegetables cooked in a creamy, low fat, herby sauce, and served with pasta. Easy to make, packed full of flavour and perfect as a weeknight dinner. Ready in 20 minutes!
Course Dinner
Cuisine Polish
Prep Time 7 minutes
Cook Time 13 minutes
Total Time 20 minutes
Servings 4 servings
Calories 457kcal
Author Monika Dabrowski

Equipment

  • Large non-stick pan
  • Pot with lid
  • Strainer
  • Whisk

Ingredients

  • 11-12 ounces Polish smoked kielbasa
  • 8.82 ounces dried pasta penne or rigatoni
  • 1 medium zucchini
  • 1 red bell pepper deseeded, chopped
  • 1 cup vegetable/chicken stock hot
  • ½ cup milk
  • 3 tablespoons sour cream
  • 2 tablespoons all-purpose/plain flour
  • ½ teaspoon marjoram, thyme and sweet paprika each, plus pepper to taste
  • 1 tablespoon vegetable oil
  • 4-5 tablespoons fresh parsley finely chopped
  • mozzarella-style grated cheese for serving *optional
US Customary - Metric

Instructions

  • Prepare sauce base: Whisk together the flour, sour cream and milk until smooth. Set aside.
    TIP: It’s important to use a whisk rather than spoon or fork to do this.
  • Boil pasta: Boil the pasta (a little al dente) in salted water according to packet instructions. Strain and set aside.
  • Brown kielbasa: Cut the kielbasa in half lengthwise then cut it into ¼ - inch thick slices. Heat a large non-stick pan, add the kielbasa and cook over a medium heat for about 5 minutes or until lightly browned, stirring occasionally. Remove from the heat, transfer to a bowl and wipe the pan with a paper towel.
    TIP: I recommend wiping the pan if your kielbasa is quite smoky (most kielbasas are), as the smoky flavour can become too dominant. This is, however, down to personal preference.
  • Cook vegetables: Cut the zucchini lengthwise then cut it into ¼ - inch thick slices. Using the same pan heat 1 tablespoon of oil, add the zucchini and pepper and cook over a medium heat for about 5 minutes until softened and the zucchini is lightly browned, stirring occasionally. Towards the end of cooking stir in the spices.
  • Assemble: Return the kielbasa to the pan and add the stock. Whisk the sauce base into the mixture until thoroughly combined. Cook for 2 minutes.
  • Serve: Remove from the heat, stir in the fresh parsley and cheese (if using) and adjust the seasoning if required. Combine with the pasta and serve.

Notes

    • Preparing kielbasa: Traditional smoked kielbasa sausage usually does not require peeling. However, if the casing is very thick it may need to be removed (follow packaging instructions).
    • To save time prepare the sauce while you are waiting for the pasta to cook.
    • You shouldn’t need to add salt (both kielbasa as well as stock are salty) but be generous with pepper.
    • Combine the kielbasa vegetable sauce with the pasta just before serving.
    • Leftover kielbasa with pasta can be refrigerated, covered, for up to 2 days. Add a splash of water before reheating it.
    • Freeze the sauce (without the pasta) for up to 3 months. If using previously frozen kielbasa do not freeze this dish.

Nutrition

Serving: 1serving | Calories: 457kcal | Carbohydrates: 57g | Protein: 22g | Fat: 18g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Cholesterol: 59mg | Sodium: 731mg | Potassium: 658mg | Fiber: 3g | Sugar: 6g | Vitamin A: 1454IU | Vitamin C: 53mg | Calcium: 91mg | Iron: 3mg