Try this quick and easy healthy rice and sausage recipe for dinner this week! It’s a healthier rice dish with vegetables, herbs and sausage – a perfect weeknight dinner idea that you can make in less than 30 minutes.
Lately, we’ve been having many different rice dishes around here – some vegan, others not that vegan (like this one), all delicious and on the healthier side. So, stay tuned and expect more to come in the upcoming weeks and months.
Now this rice and sausage meal is a favorite! I’ve made it several times and it’s always a hit. A hit with the two people who get to eat it, at least because it makes 2, max 3 servings if you don’t eat a lot.
We served this with my simple everyday salad and some extra fresh herbs on top. Easy, quick and tasty – and perfect for dinner.
It’s a simple dish, but I know if you make it once, you will want to make it again and again.
Ingredients For The Healthy Rice and Sausage Recipe
Rice. I used long-grain rice, short-grain might get too mushy and sticky for this meal. However, if you have a day-old leftover short-grain rice that will work too.
Sausage. Any type of sausage for grilling will work here. I used a spicy sausage I found at the local store here. Make sure to pre-cook it (I did this in a pan with the lid on, you can also grill it), because we’re going to be adding it at the end.
Vegetables. Zucchini, peppers, peas, garlic, scallions, use whatever is in season. I made this during summer, so these were all in season. Other great options would be carrots, broccoli or cauliflower.
Herbs and spices.Cumin, coriander, chili flakes or crushed red pepper, fresh herbs like parsley, cilantro, basil or mint.
How To Make Healthy Rice with Sausage and Vegetables
The first thing you need to do before you start cooking is to prepare all of the ingredients. There are many ingredients in this dish and it’s good to have them all around once you start cooking.
The next one is to wash your rice, rinse and drain until the water becomes clear. Wash your herbs and vegetables too and chop them thinly.
You can let the sausage cook while you’re doing these things to save some time. Once it’s done – chop it in pieces. Now, let’s start cooking.
Heat a non-stick pan at medium-high and add some olive oil, the red pepper, garlic, one of the scallions and the spices. Saute this for 3-4 minutes, then stir in the rice, some water and salt. Cover the pan and reduce the heat until rice is almost done. Add zucchini and peas and cover again to let the rice cook for 3-4 more minutes.
Stir in the rest of the scallions, the sausage and some more olive oil, do this for 2-3 more minutes.
Sprinkle the chopped herbs and turn the heat off. Serve immediately. Store leftovers in an airtight container in the fridge for 2-3 days.
You’ll love this recipe, because it’s
- super easy to make
- full of flavor
- you get to use leftovers
Options & Tips
This rice-based meal is really versatile and easy to adjust with whatever ingredients you have at home! Feel free to use leftovers and things that are on the verge of expiring here.
It will be really easy to make this dish with some leftover rice and you’ll save the cooking time. Simply stir in the cooked rice and then add the zucchini and peas and proceed as the recipe says.
You can use different vegetables, leave out spices and herbs you don’t enjoy and use whatever sausage you want, vegan variations will work as well.
Make sure to double the recipe if you want to make this meal for more than two people!
I also recommend serving with some salad, guacamole, or even tzatziki on the side!
I hope you enjoy this easy dish!
- 1/2 cup long-grain rice,
- 1 zucchini,
- 1 red pepper,
- 1 garlic clove, thinly chopped
- 1 ½ tbsp olive oil,
- 2 scallions,
- 1 tsp cumin
- 1 tsp chili flakes
- 1 tsp coriander
- mint, parsley, other herbs of choice,
- ½ cup peas
- 1 cup water
- 5 oz/ 150g sausage;
- Wash the rice, wash and chop your vegetables and cook the sausage on the grill or stovetop. Then chop it into bite-sized pieces and get all of the ingredients ready on your countertop.
- Heat a nonstick pan at medium-high heat and saute peppers, garlic, 1 scallion with the cumin, coriander, chili flakes and olive oil. This takes about 2-3 minutes.
- Next stir in the rice and add water and salt. Reduce the heat, cover the pan and cook until rice is almost done.
- Then add the chopped zucchini and frozen peas and cover again for 3-4 minutes. The rice should be done after this.
- Stir in the sausage, the rest of scallions and some more olive oil. Do this for 2-3 more minutes and turn the heat off.
- Lastly, stir in the fresh herbs and serve immediately.
- Store leftovers in an airtight container in the fridge.
Amount Per Serving: Calories: 460Total Fat: 33gSaturated Fat: 9gTrans Fat: 0gUnsaturated Fat: 20gCholesterol: 46mgSodium: 930mgCarbohydrates: 29gFiber: 5gSugar: 9gProtein: 15g
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