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Italian Sausage Stew

  • Prep Time
    15 MINS
  • Cook Time
    1 HR 5 MINS
  • KCals 446
  • Carbs 59G
4 Servings


  • 8 low fat sausages
  • 2 onions peeled and diced
  • 2 peppers (any colour) diced
  • 2 carrots peeled and sliced
  • 1 courgette sliced
  • 400 g tin chopped tomatoes
  • 400 g tin cannellini beans drained
  • 4 cloves garlic crushed
  • 1 tsp dried oregano
  • 1 tsp dried rosemary
  • 2 chicken stock cubes
  • 750 ml boiling water
  • 1 tbsp balsamic vinegar
  • 150 g dried pasta shapes  e.g. fusilli, penne or macaroni
  • low calorie cooking spray
  • salt and freshly ground black pepper
  • 10 g grated parmesan (optional)


  1. Spray the pan with low calorie cooking spray.

  2. Over a medium to high heat, fry the sausages for around 4-5 minutes until nicely browned.  They don't need to be fully cooked through as they will be returned to the pan later. Remove and set aside.

  3. Give the pan another spray with low calorie cooking spray, then add the onions, peppers, carrots and courgette and sauté for 6-8 minutes until the vegetables are starting to soften.

  4. Add the garlic and herbs and continue to cook for 1 minute.

  5. Add the stock cubes to the water and pour into the pan along with the tomatoes and balsamic vinegar and bring to a simmer.

  6. Cut the sausages into 3 and return to the pan.

  7. Cover and cook for 35 minutes.

  8. Add the pasta and beans and stir well. Cover and cook for a further 15-20 minutes (this will depend on the type of pasta you use.) Remember that the pasta will absorb some liquid, so add a little more water if you think it is looking too dry.

  9. Taste and season with some salt and pepper if desired.

  10. Serve sprinkled with some grated parmesan, if you wish.