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Food & Drink


This is another easy meal prep idea for you! This simple Cajun Sausage vegetable meal preparation follows the vegetable + protein formula and is extremely quick to prepare. There are other suggestions for you in the following section if you’d like to beef up the food or add a bit of flair!


The Andouille sausage used in this recipe is stuffed with spices and herbs and has a beautiful smoky taste that adds flavor. You could substitute the link with something like chicken or shrimp thighs; however, should you choose to do this, I suggest covering the chicken or shrimp thoroughly with lots of Cajun spice as they don’t contain seasonings like the sausage.


If you need some carbohydrates to keep you satisfied and full, Serve the Cajun Sausage and vegetables with rice. It is possible to cook the rice in broth or sprinkle on some spices and herbs to give it more flavor.

Another option is serving the sausage and vegetables on pasta. I believe Penne is an excellent option. If you are doing it over Penne, add a vinaigrette that helps flavor the dish. I would suggest that the Smoky Vinaigrette I employed in the Smoky Roasted Sausage and the Vegetable recipe would work well.


I typically keep meal preparations like this for four days, but the duration will differ based on the environment in your fridge, the freshness of the vegetables, and the length of time you cook them. Because I made this, hoping to heat it later, I deliberately cooked the vegetables lightly to avoid them becoming soggy while they sat in the fridge. They naturally get a little wilted as days progress, and undercooking them a bit will aid in reducing the wilting.


One zucchini ( 1/2 lb.) ($0.72)

1. Yellow squash ( 1/2 1 lb.) ($0.70)

One red bell pepper ($1.50)

One red onion ($0.28)

14 oz. Andouille sausage* ($3.33)

Two tablespoons cooking oil divided ($0.08)

1/2 tsp smoked paprika ($0.05)

1/4 teaspoon of garlic powder ($0.02)

1/4 tsp cayenne pepper ($0.02)

1/4 tsp salt ($0.02)

1/4 teaspoon fresh cracked black pepper ($0.02)

Two tablespoons fresh chopped parsley ($0.20)


Cut the yellow squash and zucchini into half-rounds. Cut the bell pepper in red and red onion into pieces. Combine all the vegetables in a bowl.

Cut the sausage into rounds. Add the link and 1 Tbsp cooking oils to a large pan. The link will cook over medium heat until it is well-browned. Before transferring the meat into a clean bowl, take the pan off the flame.

Sprinkle the vegetables in the rest of 1 tablespoon cooking oil. Then sprinkle the garlic powder, smoked paprika, cayenne pepper, salt, and pepper on the top. Mix the vegetables in a bowl to coat them with the oil and spice.

Set the same skillet back on the stove and increase the heat on the skillet to medium-high. When it is very heated, pour in the veggies and cook until they’re soft. The vegetables will take on the flavors left in the skillet by the sausage; therefore, do not wash the skillet before you start. Ensure you don’t overcook your vegetables since they’ll cook faster as you cook the food you prepared.

Take the skillet off the flame and add the sausage that has been cooked, as well as chopped parsley veggies. Mix well and mix with vegetables. Serve the link with the vegetables for an opportunity to taste, then adjust the seasonings, salt, or other according to your preference.

Serve immediately or split into four portions and store in the refrigerator until you are ready to eat.

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Joseph M. Kay

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