Heart-Healthy Curried Sausages

Packed with vibrant flavors and wholesome ingredients, Heart-Healthy Curried Sausages offer a lighter twist on a comforting classic. This recipe features lean turkey sausages simmered in a fragrant coconut curry sauce, flavored with anti-inflammatory spices like turmeric, curry powder, and ground coriander. A colorful medley of fresh vegetables—including carrots, zucchini, and red bell pepper—adds a burst of nutrition, while spinach lends a nutrient boost. Light coconut milk and low-sodium broth keep the dish creamy without excess fat or salt. Served over hearty brown rice and brightened with a splash of lime juice and fresh cilantro, this dish is not only delicious but also perfect for a health-conscious dinner. Ready in under an hour, it's a family-friendly, protein-packed meal that's both satisfying and heart-smart.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 6 pieces Lean turkey sausages
• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 3 cloves Garlic cloves, minced
• 1 tablespoon Fresh ginger, grated
• 2 medium Carrot, sliced
• 1 large Red bell pepper, chopped
• 1 large Zucchini, sliced
• 2 cups Low-sodium vegetable broth
• 1 cup Coconut milk, light
• 2 tablespoons Curry powder
• 1 teaspoon Turmeric powder
• 1 teaspoon Ground coriander
• 3 cups Fresh spinach
• 1 tablespoon Lime juice
• 2 tablespoons Cilantro, chopped
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 3 cups Brown rice, cooked

Directions

Step 1

Start by preparing the vegetables: chop the onion, mince the garlic, grate the ginger, slice the carrots and zucchini, and chop the bell pepper.

Step 2

In a large skillet over medium heat, add 1 tablespoon of olive oil. Add the turkey sausages and cook for 5-7 minutes, turning occasionally, until they are browned all over. Remove sausages from the skillet and set aside.

Step 3

In the same skillet, add the remaining tablespoon of olive oil. Add the onion and sauté for 2-3 minutes until it becomes translucent.

Step 4

Add the garlic and ginger to the skillet and cook for another minute until fragrant.

Step 5

Add the curry powder, turmeric, and ground coriander to the skillet and stir well to coat the onion mixture with the spices.

Step 6

Add the sliced carrots, red bell pepper, and zucchini to the mixture and cook for 3-4 minutes until they start to soften.

Step 7

Return the sausages to the skillet and add the low-sodium vegetable broth and coconut milk. Stir to combine all the ingredients.

Step 8

Bring the mixture to a gentle simmer over medium heat. Reduce the heat to low, cover the skillet, and let it simmer for 20 minutes, stirring occasionally.

Step 9

After 20 minutes, add the fresh spinach to the skillet and stir until the spinach wilts.

Step 10

Season the curry with salt and black pepper as desired. Add the lime juice and stir well.

Step 11

Serve the heart-healthy curried sausages over cooked brown rice, garnished with chopped cilantro.

Nutrition Facts

Serving size	(2645.1g)

Amount per serving	% Daily Value*
Calories	2193.0

Total Fat 88.8g	0%
Saturated Fat 27.9g	0%
Polyunsaturated Fat 4.8g
Cholesterol 360.0mg	0%
Sodium 9926.2mg	0%
Total Carbohydrate 218.0g	0%
Dietary Fiber 24.8g	0%
Total Sugars 28.8g
Protein 135.8g	0%

Vitamin D 0IU	0%
Calcium 421.7mg	0%
Iron 27.3mg	0%
Potassium 4224.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.1%

Protein: 24.5%

Carbs: 39.4%