Sausage, noodles, and vegetables including carrots, broccoli, and/or dark-green leafy; tomato-based sauce
Common food
This is a hearty, one-pot comfort dish where savory sausage, tender noodles, and crisp-tender vegetables like carrots and broccoli are simmered in a rich, tangy tomato-based sauce. The texture is a satisfying mix of chewy pasta, juicy sausage, and vegetables with a slight bite, all coated in a glossy, savory sauce. Nutritionally, it's a balanced, low-calorie meal that packs a solid protein punch while keeping carbs and fats moderate.
Calorie split: 16% protein · 44% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its comforting, all-in-one convenience and the perfect harmony of savory, tangy, and fresh flavors. It's a versatile crowd-pleaser that can be adapted to whatever vegetables or pasta you have on hand.
⚠️ Watch-outs & how to enjoy it better
The sodium content from the sausage and sauce can be high, and the dish may cause blood-sugar spikes for some due to the pasta. To counteract this, choose a lower-sodium sausage, load up on the non-starchy vegetables, and consider using whole-grain or legume-based pasta to increase fiber and slow digestion.
Key benefits
- High-quality protein from sausage supports muscle maintenance.
- Rich in fiber from broccoli and leafy greens aids digestion.
- Tomato sauce provides lycopene, a powerful antioxidant.
- Contains beta-carotene from carrots for eye health.
- A complete, balanced meal in one bowl.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic American 'goulash' has little to do with the Hungarian stew of the same name; it evolved as a hearty, budget-friendly one-pot meal during the Great Depression.
Full nutrition (USDA data · scales with serving)
| Water | 73.3 g |
| Energy | 127 kcal |
| Protein | 5.2 g |
| Total lipid (fat) | 5.7 g |
| Carbohydrate, by difference | 14.2 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 69.0 mg |
| Potassium, K | 174 mg |
| Sodium, Na | 388 mg |
| Zinc, Zn | 0.74 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 13.9 ug |
| Vitamin C, total ascorbic acid | 5.7 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 0.11 mg |
| Niacin | 2.1 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 47.0 ug |
| Folic acid | 35.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 71.0 ug |
| Choline, total | 25.0 mg |
| Vitamin B-12 | 0.17 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 94.0 ug |
| Retinol | 7.0 ug |
| Carotene, beta | 866 ug |
| Carotene, alpha | 338 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 3770 ug |
| Lutein + zeaxanthin | 184 ug |
| Vitamin E (alpha-tocopherol) | 0.97 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 10.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 1.0 g |
| SFA 18:0 | 0.44 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 25.0 mg |
Amino acid profile (per 100g)
Estimated from Sausage, smoked link sausage, pork and beef (nonfat dry milk added) — USDA does not publish this profile for Sausage.
| Tryptophan | 0.14 g |
| Threonine | 0.55 g |
| Isoleucine | 0.60 g |
| Leucine | 1.0 g |
| Lysine | 1.0 g |
| Methionine | 0.34 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.52 g |
| Tyrosine | 0.45 g |
| Valine | 0.66 g |
| Arginine | 0.81 g |
| Histidine | 0.41 g |
| Alanine | 0.83 g |
| Aspartic acid | 1.2 g |
| Glutamic acid | 2.1 g |
| Glycine | 0.89 g |
| Proline | 0.81 g |
| Serine | 0.57 g |
FAQ
Can I make this dish ahead of time?
Yes, it stores well in the refrigerator for 3-4 days. The flavors often deepen overnight. Reheat gently with a splash of water or broth to loosen the sauce.
What's the best sausage to use?
Italian sausage (sweet or hot) is classic for its fennel and garlic notes. For a lighter option, use turkey or chicken sausage. Ensure it's fully cooked before adding to the pot.
How can I make it vegetarian?
Simply omit the sausage and add a can of drained white beans or plant-based sausage for protein. Use vegetable broth in the sauce.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.27 kcal/g · 16% calories from protein · 1.5 g fiber · 1.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.