Rapini Pasta With Sausage And Parmesan Cheese

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6 people

This timeless Italian dish is a true gem, especially beloved in the Puglia region, and trust me, it’s absolutely mouthwatering. It’s not just quick and easy enough for a laid-back dinner, but it’s also fancy and flavorful enough to impress your guests at a weekend dinner party. Rapini, or broccoli rabe as it’s sometimes called, is a nutritious cruciferous green that’s a staple in Mediterranean cooking. You can enjoy the leaves, stems, and buds, all of which can be sautéed, steamed, boiled, or baked to perfection. While it does have a hint of bitterness, cooking it helps mellow that out, making it a great match for salty and savory flavors, just like in this delicious sausage and rapini pasta recipe. Ready in just 30 minutes and loaded with protein, this dish is a quick, easy, and healthy option that’s perfect for a busy weeknight!

Why you'll love this recipe:

Quick and Easy: Ready in 30 minutes, this sausage and broccoli rabe pasta is perfect for a weeknight dinner.
High in Protein: The combination of sausage and parmesan ensures this pasta dish contains 24 grams of protein per serving.
Full of Fiber: The combination of pasta and rapini gives this recipe 3 grams of fiber per serving.

Ingredients:

450 grams short-cut pasta, such as orecchiette, penne, or rotini
770 grams rapini, cut into 1-inch pieces
1 tablespoon olive oil
1 pound spicy Italian sausage, casings removed
4 cloves garlic, minced
1/2 teaspoon red pepper flakes (optional)
40 grams freshly grated parmesan cheese
Salt and black pepper, as needed

Directions:

Bring a large pot of well-salted water to a boil, add the pasta, and cook to al dente or as per package directions. While the pasta is cooking, scoop out ½ cup of the cooking water and set it aside.
In a large pan, warm the olive oil, then add the sausage and cook for 4-5 minutes, breaking it up with a wooden spoon or spatula, until it is mostly cooked through and no longer pink.
Add the minced garlic, red pepper flakes, and a pinch of salt to the pan, stirring to incorporate them with the ground pork, and cook for an additional minute until fragrant.
With 1 ½ minutes remaining on the pasta, add the chopped rapini to the pot to allow it to blanch while the pasta finishes cooking.
Once the pasta and rapini are cooked, drain the water, then transfer them to the pan with the cooked sausage, and give everything a good stir until well combined.
Add the freshly grated parmesan cheese and stir to combine with the cooked pasta, sausage, and rapini, adding small splashes of the reserved pasta water (only as needed, you don’t need to use all of it) to help melt the cheese, create a smooth texture, and prevent things from sticking or clumping.
Once complete, taste and adjust the seasoning with salt and pepper as needed, and serve immediately with more freshly grated Parmesan cheese.
Any leftovers can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Tips & Notes:

While the recipe calls for regular pasta, you can use whole wheat pasta if preferred. Not only will it add extra fiber, but whole wheat pasta contains slightly more micronutrients and has a lower glycemic index than white pasta.
Pasta: To add some complex carbohydrates. The recipe calls for short-cut pasta, such as orecchiette pasta, because I think the size pairs best with the sausage and rapini, but any pasta will work.
Sausage: To add some protein. I opted to use pork sausage, specifically hot Italian sausage, but sweet Italian sausage, chicken sausage, or turkey sausage would also work well.
Rapini:To add some fiber. If you can’t find rapini, you can use broccolini, mustard greens, or broccoli florets instead.
Parmesan: To add some healthy fats and flavor to the pasta. Be sure to use freshly grated Parmesan cheese; pre-grated Parmesan cheese will not add the same flavor or texture. Pecorino cheese would also work well.
Garlic: To flavor the pasta. The recipe calls for garlic cloves, but garlic powder will also work
Red Pepper Flakes: To add a bit of heat to the pasta, although optional.
Olive Oil: To add some healthy fats and cook the sausage and garlic. You can use regular or extra virgin olive oil, or use another neutral cooking oil or butter if needed.

Serving Suggestions:

This sausage and rapini pasta is a balanced meal with protein, carbohydrates, fiber, and fats. It can be consumed on its own as a filling meal or adapted and served with a side to suit your personal calorie or macro needs, for example:

To make it lower in fat, swap the pork sausages for chicken or turkey sausages.
To make it higher in protein, add an additional 1/2 pound of sausage and top the pasta with some extra Parmesan cheese.
To make it higher in fiber, swap the regular pasta for whole wheat pasta and add more rapini.
To make it low carb, use a low carb pasta alternative.
To make it more filling, serve the pasta with a side of crusty bread and/or a green salad.

Storing & Reheating:

To Refrigerate: Allow the pasta to cool completely, transfer it to an airtight container, and store it in the fridge for up to 5 days.
To Freeze: Once cooled, transfer the pasta to an airtight container and store it in the freezer for up to 3 months.
To Reheat: Allow the pasta to thaw completely before reheating. To reheat the pasta on the stovetop, place the pasta in a pan on medium heat with 1-2 tablespoons of water, stirring gently, until the water has been absorbed and the pasta is warmed through. To reheat the pasta in the microwave, place the pasta in a microwave-safe container with 1-2 tablespoons of water and reheat for 2-3 minutes, stirring every minute or so, until the water has been absorbed and the pasta is warmed through.