Meet your new favorite weeknight comfort food: Healthier Curried Sausages. This recipe takes a classic Aussie staple and gives it a nutritious twist, loading it with vibrant vegetables and lean sausages, and brightening it up with irresistible spices. Whether you’re looking to sneak more veggies into family dinners or simply after a lighter version of an old-school favorite, these sausages deliver bold flavor and heartwarming coziness in every spoonful.
Ingredients You’ll Need
The beauty of Healthier Curried Sausages comes from its simple, honest ingredients that each bring something special to the table. From lean sausages for hearty protein to a garden of colorful veggies and just the right balance of spices, every component works together to make this dish an all-around winner.
- Lean beef or chicken sausages (500g): The base of the dish—choose your favorite variety for lower fat and loads of protein.
- Olive oil (1 tablespoon): Adds a silky richness and helps everything cook to golden perfection.
- Onion, sliced (1 medium): Sweet and savory, this sets the aromatic foundation for your sauce.
- Garlic cloves, minced (2): Infuses deeper flavor and brings cozy warmth to every bite.
- Mild curry powder (1 tablespoon): The secret to that classic golden curry sauce—pick a brand you love.
- Ground turmeric (1 teaspoon): Adds earthy depth and that beautiful sunshine color.
- Tomato paste (2 tablespoons): Delivers rich umami and thickens up the sauce beautifully.
- Low-sodium beef or vegetable broth (1½ cups): Gives the sauce its body and helps all the flavors marry together; use veggie broth for a lighter touch.
- Carrot, sliced (1 medium): Brings natural sweetness and a lovely pop of color.
- Zucchini, sliced (1 medium): Adds juiciness and extra nutrients without overpowering the dish.
- Frozen peas (½ cup): Stirred in at the end for bursts of sweetness and vivid green color.
- Cornstarch mixed with water (1 tablespoon cornstarch + 2 tablespoons water) (optional): For thickening the sauce if you love it extra-creamy.
- Salt and pepper to taste: The finishing touch to bring all the flavors into perfect harmony.
How to Make Healthier Curried Sausages
Step 1: Brown the Sausages
Begin by heating the olive oil in a large skillet over medium heat. Once shimmering, add the sausages, allowing them to sizzle and brown on all sides—this not only builds flavor but also locks in those lovely juices. Give them about 8 minutes total, turning until they’re nicely seared. Then, set the sausages aside on a plate while you build the sauce.
Step 2: Sauté the Aromatics
Using the same pan (don’t wash away those tasty brown bits!), toss in your sliced onion and minced garlic. Sauté everything for 3 to 4 minutes until the onion softens and your kitchen smells absolutely divine. Those aromatic flavors form the backbone of the curry sauce.
Step 3: Spice It Up
Now comes the soul of Healthier Curried Sausages: the spices! Sprinkle in the curry powder and turmeric, and let them toast for a minute so the warmth and fragrance bloom. This step is key for that robust, mouthwatering flavor you’re after.
Step 4: Build the Sauce
Stir in the tomato paste and mix until everything is well combined. Pour in the broth gently, using your spoon to scrape up any delicious browned goodness from the bottom of the pan. Bring it all to a gentle simmer—your sauce will start to come together beautifully at this point.
Step 5: Add Sausages & Veggies
Slice your browned sausages into chunky, generous pieces and return them to the skillet. Add the carrot and zucchini slices, then cover and let everything simmer for about 15 minutes. You’ll know it’s ready for the next step when the veggies are tender and your sauce is bubbling merrily.
Step 6: Final Touches
Toss in the frozen peas for one last burst of color and sweetness, letting them cook for about 3 minutes. Like your sauce a little thicker? This is the moment to stir in your cornstarch slurry and let it simmer for another 2 to 3 minutes. Give the dish a taste, then season with salt and pepper until it’s just right. Serve warm and enjoy every vibrant, cozy bite.
How to Serve Healthier Curried Sausages
Garnishes
Dress up your steaming bowl with a sprinkle of freshly chopped parsley or cilantro for an extra pop of color and a fresh, herby lift. A few thin slices of red chili or a swirl of yogurt can also make each plate look and taste a little extra-special.
Side Dishes
These Healthier Curried Sausages are positively dreamy served over fluffy brown rice, nutty quinoa, or cauliflower rice if you’re keeping things low-carb. You can even spoon them over soft mashed potatoes or whole grain couscous for a different twist.
Creative Ways to Present
Try ladling the curry into individual bowls over a bed of greens for a hearty lunch salad, or stuff leftovers into whole grain pita pockets with a spoonful of yogurt and crisp lettuce for a next-day lunch that will surprise you with flavor and color.
Make Ahead and Storage
Storing Leftovers
Store any leftover Healthier Curried Sausages in an airtight container in the fridge. The flavors actually deepen and improve overnight, making for a simply irresistible lunch or dinner the next day. It’ll stay fresh for up to 3 days.
Freezing
This dish is an absolute star when it comes to meal prep! Cool the curry completely, portion it into freezer-safe containers, and stash it in the freezer for up to three months. Thaw in the refrigerator overnight or gently reheat straight from frozen in a saucepan if you’re short on time.
Reheating
For best results, reheat Healthier Curried Sausages gently on the stovetop over low heat, stirring occasionally until hot and bubbling. You can also use the microwave—just cover loosely and stir halfway through to ensure even heating. Add a splash of broth or water if the sauce’s thickened up too much during storage.
FAQs
Can I use vegetarian sausages for Healthier Curried Sausages?
Absolutely! Vegetarian or plant-based sausages work beautifully here—just choose varieties that brown well and hold together during simmering. Use vegetable broth for a fully vegetarian meal.
How spicy are Healthier Curried Sausages?
This recipe keeps things pretty mild, making it family- and kid-friendly. If you prefer extra heat, add a pinch of chili flakes or use a spicier curry powder to turn things up a notch.
What can I substitute for zucchini?
No zucchini on hand? Swap it out for diced bell pepper, green beans, or even baby spinach stirred in at the end—each will add its own lovely texture and nutrients.
Can I make these Healthier Curried Sausages gluten-free?
Yes, it’s a breeze! Just use gluten-free sausages and a certified gluten-free broth. The rest of the ingredients are naturally gluten-free so you won’t miss a beat (or flavor).
Is it possible to reduce the sodium further?
Certainly! Use low-sodium or homemade sausages, low-sodium broth, and go easy on the added salt. Enhance flavor with extra spices, fresh herbs, and a splash of lemon juice if you wish!
Final Thoughts
If you’re looking for a fuss-free dinner that feels nostalgic yet totally fresh, Healthier Curried Sausages are calling your name. They’re hearty, colorful, and so simple to make—the kind of meal that’ll have everyone coming back for seconds. Give them a try this week and watch them become a new staple in your kitchen!
Print
Healthier Curried Sausages Recipe
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: Australian
- Diet: Non-Vegetarian
Description
A healthier version of the classic curried sausages recipe, featuring lean protein and a flavorful curry sauce with a mix of vegetables. This dish is easy to make and perfect for a comforting family dinner.
Ingredients
Lean Beef or Chicken Sausages:
500g
Olive Oil:
1 tablespoon
Onion (sliced):
1 medium
Garlic Cloves (minced):
2
Mild Curry Powder:
1 tablespoon
Ground Turmeric:
1 teaspoon
Tomato Paste:
2 tablespoons
Low-Sodium Beef or Vegetable Broth:
1½ cups
Carrot (sliced):
1 medium
Zucchini (sliced):
1 medium
Frozen Peas:
½ cup
Cornstarch Mixed with Water:
1 tablespoon cornstarch with 2 tablespoons water (optional)
Salt and Pepper:
to taste
Instructions
- Heat the olive oil in a large skillet over medium heat. Add the sausages and cook until browned, about 8 minutes. Remove sausages and set aside.
- Sauté the onion and garlic until softened, about 3–4 minutes. Stir in curry powder and turmeric, cook for 1 minute. Add tomato paste and stir through.
- Pour in the broth and bring to a simmer. Slice sausages, return to pan with carrot and zucchini. Simmer for 15 minutes until vegetables are tender.
- Add peas and cook for another 3 minutes. For a thicker sauce, add cornstarch slurry and cook for 2–3 more minutes.
- Season with salt and pepper to taste. Serve warm.
Notes
- Serve with brown rice or cauliflower rice for a lighter option.
- Use gluten-free sausages and broth for a gluten-free version.
Nutrition
- Serving Size: 1 portion
- Calories: 365
- Sugar: 6g
- Sodium: 620mg
- Fat: 21g
- Saturated Fat: 6g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 17g
- Fiber: 3g
- Protein: 24g
- Cholesterol: 65mg
