Vegetarian Pumpkin Pasta Recipe

Vegetarian pumpkin pasta
Tania Mattiello / Getty Images
Ratings (17)
  • Total: 20 mins
  • Prep: 5 mins
  • Cook: 15 mins
  • Yield: 4 servings
Nutritional Guidelines (per serving)
214 Calories
14g Fat
20g Carbs
5g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
Nutrition Facts
Servings: 4 servings
Amount per serving
Calories 214
% Daily Value*
Total Fat 14g 18%
Saturated Fat 2g 8%
Cholesterol 0mg 0%
Sodium 315mg 14%
Total Carbohydrate 20g 7%
Dietary Fiber 3g 10%
Protein 5g
Calcium 125mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Savory and aromatic, this vegetarian and vegan pumpkin and sage pasta sauce recipe is naturally lower in fat than other pumpkin pasta sauce recipes, and is perfect for an unusual main dish for autumn or anytime.

If you're bored of the usual spaghetti and marinara, try this pumpkin pasta recipe for something different.


  • 3 cloves garlic (minced)
  • 1/2 onion (diced)
  • 2 tbsp. olive oil
  • 3/4 cup soy milk (or any vegan milk substitute you prefer)
  • 3/4 cups pumpkin puree (canned or pre-cooked)
  • 1 1/4 tsp. sage (or 6 to 8 leaves fresh sage)
  • 1/2 tsp. salt (or to taste)
  • Black pepper to taste (fresh ground)
  • Optional: 1/3 cup finely chopped walnuts (or pine nuts)
  • Optional: Panko breadcrumbs (or vegan Parmesan cheese, for topping)

Steps to Make It

  1. If using fresh pumpkin, rather than canned, puree in a blender first until smooth.

  2. In a medium-sized pot or large frying pan, sautee garlic and onion in olive oil 3-5 minutes. Add the sage and heat for another minute. Reduce heat to low, and add the soy milk, pumpkin and sage. Stir gently to combine ingredients.

  3. Allow to simmer until flavors are well combined, about 8-10 minutes. Add salt, pepper and walnuts or pine nuts, stirring to combine, then remove from heat.

  4. Sprinkle with some breadcrumbs or a vegan Parmesan cheese substitute if you'd like, for garnish. 

  5. Serve over cooked pasta and enjoy!

If you like cooking with pumpkin, check out this list of vegetarian and vegan pumpkin recipes.