Vegan Pumpkin Pasta Sauce
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The Spruce Eats / Ulyana Verbytska
Nutritional Guidelines (per serving) | |
---|---|
214 | Calories |
14g | Fat |
20g | Carbs |
5g | Protein |
Nutrition Facts | |
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Servings: 4 | |
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. |
If you're bored of the usual spaghetti and marinara, try this pumpkin pasta recipe for something different. Savory and aromatic, this vegetarian and vegan pumpkin and sage sauce is naturally lower in fat than others and is perfect for an unique main dish for autumn or winter months when pumpkin seems to be everywhere.
Ingredients
Steps to Make It
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Gather the ingredients.
The Spruce Eats / Ulyana Verbytska -
In a medium-sized pot or large frying pan, saute the garlic and onion in olive oil for 3 to 5 minutes.
The Spruce Eats / Ulyana Verbytska -
Add the sage and heat for another minute.
The Spruce Eats / Ulyana Verbytska -
Reduce heat to low, and add the soy milk and pumpkin. Stir gently to combine ingredients.
The Spruce Eats / Ulyana Verbytska -
Allow the mixture to simmer until flavors are well-combined, about 8 to 10 minutes. Add salt, pepper, and walnuts or pine nuts if using, stirring to combine, and then remove from heat.
The Spruce Eats / Ulyana Verbytska -
Sprinkle the top of the pasta with breadcrumbs or a vegan Parmesan cheese substitute.
The Spruce Eats / Ulyana Verbytska -
Serve over cooked pasta and enjoy!
The Spruce Eats / Ulyana Verbytska
Tips
- Serve the pumpkin sauce over cooked shaped pasta, such as rotini or penne. The shaped pasta is better than spaghetti or other forms of long noodles because it has plenty of crevices to hold the sauce.
- If you don't need the recipe to be vegan, substitute the non-dairy milk with dairy milk. Use at least 2 percent milk to increase the flavor, but you can use heavy cream for a real indulgence.
- For extra protein, add baked tofu or soy chorizo. If you're not vegetarian, add chicken or chorizo sausage.
- Save about a half-cup of the water that the pasta cooked in, and add it to the pumpkin sauce. The starch in the water allows the sauce to adhere to the cooked pasta better.
- Make this dish after Thanksgiving when you have a few cans of leftover pumpkin puree left in your fridge or pantry. However, make sure that it's plain pumpkin puree and not pumpkin pie mix, which has sugar and spices already mixed into it.
- Play around with the herbs and spices that you use in the dish, adding other classic pumpkin flavors like nutmeg or all-spice.
Recipe Variations
- Replace the pumpkin puree with another type of winter squash puree. Try butternut, acorn, or maple squash puree, or a combination of winter squashes.
- Turn this into a baked pasta dish by combining al dente pasta and sauce in a prepared casserole dish. Preheat the oven to 350 F and bake the dish for 30 minutes, or until the sauce is bubbling. If it seems to be drying out, add a little bit of vegetable broth to moisten it.
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