Pumpkin Miso Pasta with Brussels and Sausage
5 colorsTHE WHY BEHIND THIS RECIPE
Pumpkin season is not just about pumpkin desserts! I love this dish because it’s sweet, savory, and has a little umami and saltiness from the miso. I love pairing this with a slightly sweet sausage like Applegate’s Organic Chicken and Apple Sausage and using Brussels sprouts because they are perfect little vessels for wiping up SAUCE.
The other reason why I LOVE this dish is the swap from a conventional refined grain pasta, to a nutrient-dense, lupin pasta. WTF is a lupin? It’s a nutrient-dense legume related to chickpeas and lentils. It’s also low carb, high protein, and packed with fiber. I’ve tried all of the alternative pastas and brands on the market, and Chefs Kiss is my favorite not only because it’s blood sugar friendly, but the texture is incredible. It’s firm and not mushy.
Because I’ve been organically sharing about Chef’s Kiss for some time now, their team gave me a code! You can use code SONJA at checkout for 20% off. I love both the low-carb and the protein pasta options, but the best choice for blood sugar balance are the low-carb rotini and low-carb spaghetti options.
Yields: 4 servings
Total time: 35-45 minutes
WHAT YOU NEED
TOOLS
Large sauce pan or stir fry pan - I love my 4.5qt Saute Pan from Caraway - not sponsored (yet lol - hi Caraway), I really truly love it
Baking sheet - I also use Caraway
Small stock pot for the pasta - I use an all-clad stainless steel pot I’ve had for years
Boos Block cutting board - on sale right now for prime day!!
Chefs knife
Strainer
Measuring cups and spoons
Mixing spoon
INGREDIENTS
Brussels sprouts (or any other veggie you want to roast!)
1 box of Chefs Kiss pasta (code SONJA for 20% off)
Chicken sausage (however much you’d like!) - I used one packet of Applegate Chicken and Apple Sausage
2-3 cloves garlic, minced
1 tsp fennel seeds
1 cup of pumpkin puree (or ~1/2 of a can if you want to just eyeball it)
Note: Make sure it’s just pure pumpkin, no added sugars or seasonings!
3 tbsp white miso paste
1 tbsp nutritional yeast
1/2 tsp red pepper flakes
Note: Add more or less pending your spice preference, taste and adjust at the end
1 cup coconut milk
1 cup of the pasta water
1/4 cup fresh sage leaves, chopped
1 tsp salt, more as needed
HOW TO DO IT
COOK BRUSSELS AND PASTA1. Preheat oven to 400 degrees F.
2. Cut the Brussels sprouts in half lengthwise through the stem. Toss in a little avocado or olive oil, and salt and pepper. Arrange them on a baking sheet flat side down. Roast for 15-20 minutes.
3. Bring a large pot of salted water to a boil. Cook pasta until it’s al dante. For Chef’s Kiss pasta, that’s only about 4 minutes! Before you strain the pasta, reserve 1 cup of the starchy pasta water for later.
PREPARE SAUCE4. While the pasta is boiling, bring a skillet to medium heat. Add a little olive or avocado oil and the chopped chicken sausage. If using pre-cooked, just sear on each side. If cooking your sausage, saute until it’s cooked through. Remove from pan.
5. Add a little more olive oil, and the garlic and fennel seeds to the same pan on medium heat, and saute for 1-2 minutes. Then add pumpkin, miso paste, nutritional yeast, and red pepper flakes to the pan. Mix the ingredients together.
6. About 1/4 cup at a time, gradually add the coconut milk to the pan, stirring constantly so that all of the ingredients come together. Cook this mixture on the stove for about 4-5 minutes, stirring constantly. Add a pinch of salt. Once the sauce starts to thicken, turn down the heat to a simmer.
7. Next, add in 1/2 of the strained pasta water to the sauce to thin it out a little, it should be smooth and glossy.
MIX IT ALL TOGETHER AND SERVE8. Then add in the chicken sausage and Brussels sprouts. If needed, add the other 1/2 cup of pasta water as you mix everything together. Lastly, mix in the pasta.
9. Top with diced sage, flakey sea salt, and serve warm!
SWAPS, TIPS & TRICKS
Brussels for any veggie: Swap out the Brussels for broccoli, carrots, really ANY vegetable you have on hand.
No fresh sage?: Use dried sage, or oregano can be a good substitute for sage but it can be more potent so add a little, taste test, and then add a little more!
Vegetarian or vegan?: Leave out the chicken sausage! The sauce is already vegan!
Nutritional Info
This is calculated with 1 box of Chef’s Kiss pasta which has 20g protein and 19g of fiber per serving. It will vary if you use a different type of pasta.
Per serving, makes ~4 servings
Calories: 620
Carbohydrates: 35g
Fiber: 28g
Net carbs: 7g
Protein: 33g
Fat: 31g
Sodium: 1866mg
Sugar: 7g
