Fennel and Sausage Pasta
Fennel and Sausage Pasta is a hearty Italian-inspired dish that combines savory sausage with the sweet, aromatic flavor of fennel, often tossed with pasta like penne or rigatoni. Typical ingredients include Italian sausage (sweet or spicy), sliced fennel bulb, garlic, white wine, and a generous amount of Parmesan cheese, creating a rich and satisfying sauce. This dish is a popular comfort food in Italian-American cuisine, celebrated for its bold flavors and simple preparation.
🍽️ Nutrition at a glance
This dish is high in protein from the sausage and carbohydrates from the pasta, with a moderate amount of fat, especially if using fatty sausage or adding cheese. It provides key nutrients like iron and B vitamins from the meat, along with fiber and vitamin C from the fennel, and a single serving typically ranges from 500 to 700 calories depending on portion size and ingredients.
Nutrition breakdown
| Calories | 550 kcal |
| Protein | 22 g |
| Carbs | 58 g |
| Fat | 24 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 980 mg |
| Potassium | 450 mg |
| Iron | 3.5 mg |
| Calcium | 80 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 15 mg |
| Vitamin B12 | 1.5 mcg |
| Selenium | 25 mcg |
| Phosphorus | 280 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, fennel has been used in Italian cooking for centuries, not just as a vegetable but also for its seeds, which are often paired with sausage to aid digestion and add a distinctive licorice-like note. Nutritionally, fennel is a low-calorie, high-fiber ingredient that can balance the richness of the sausage, making the dish both flavorful and surprisingly wholesome when enjoyed in moderation.
