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–+ servings
Vegan Pumpkin Pasta

Creamy Vegan Pumpkin Pasta Ready in Just 10 Minutes

This Vegan Pumpkin Pasta combines creamy pumpkin puree with pasta for a quick and healthy dinner option.
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Vegan
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Pasta
  • 8 oz Pasta Use any type, but long noodles like fettuccine or bow tie create a lovely presentation.
For the Sauce
  • 3 TBS Oil Consider using olive oil for a healthier alternative.
  • 1/2 Onion Chopped; green onions can be a fresh, Low-FODMAP option.
  • 3 cloves Garlic Chopped; can be omitted for those looking for an onion-free dish.
  • 2 TBS Flour Helps thicken the sauce; gluten-free flour works well too.
  • 1 1/2 cups Pumpkin Puree The star of the show; it brings that essential creaminess to your vegan pumpkin pasta.
  • 1/4 cup Cooking Pasta Water Adds starchiness; substitute with vegetable stock for extra flavor.
  • 1 tsp Salt Essential for seasoning; be sure to adjust to fit your taste preferences.
  • Pepper To taste; omit if you prefer a milder flavor.
  • 1/4 tsp Nutmeg Adds warmth; can be swapped with rosemary or thyme for a different herby note.
  • 1/4 tsp Cinnamon Complements the pumpkin well; this is optional based on your taste.
  • 1/2 tsp Dried Thyme Enhances flavor; fresh thyme lends a delightful twist too.

Equipment

  • Large skillet
  • immersion blender

Method
 

Step‑by‑Step Instructions for Vegan Pumpkin Pasta
  1. Heat 3 tablespoons of oil in a large skillet over medium heat. Once shimmering, add the chopped onion and garlic, sautéing for 5-7 minutes until they turn translucent and fragrant.
  2. Sprinkle in 2 tablespoons of flour, stirring continuously for about 30 seconds until the mixture clumps together and forms a roux.
  3. Gradually incorporate 1 ½ cups of pumpkin puree and ¼ cup of reserved pasta cooking water into the skillet. Bring the mixture to a gentle simmer for about 3 minutes, stirring often.
  4. Blend the sauce until it's completely smooth and creamy, mimicking the texture of a traditional alfredo sauce.
  5. Once the sauce is well-seasoned and bubbling gently, add cooked pasta directly to the skillet. Toss everything together until well coated and warmed through.
  6. Plate your vegan pumpkin pasta, and garnish with a sprinkle of dried thyme or nutritional yeast.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 50gProtein: 8gFat: 12gSaturated Fat: 2.5gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 8gSodium: 250mgPotassium: 600mgFiber: 5gSugar: 2gVitamin A: 6000IUVitamin C: 10mgCalcium: 30mgIron: 2mg

Notes

Store leftovers in an airtight container for up to 3-5 days. Freeze the sauce separately for up to 2 months.

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