This Pumpkin Pasta Sauce is an easy, creamy, dairy-free 30-minute recipe with the most delicious pumpkin flavor. Make the most delicious vegetarian fall dinners packed with vitamins and nutrients.
Pumpkin Pasta Sauce is a rich, creamy, dairy-free pasta sauce made from pumpkin puree and pumpkin spice. Packed with nutrients and vitamins, this comforting fall dinner is easy and inexpensive to make using real, in-season pumpkin or canned pumpkin puree.
Why we love this sauce
This pumpkin sauce is naturally:
Dairy-free – You don’t need cheese or cream cheese to thicken the sauce, as the vegetables naturally thicken it. Low in saturated fat – no added cheese or cream. Gluten-free, vegan friendly, low carb
Ingredients and Substitutes
Here’s what you’ll need to make this pumpkin sauce recipe:
Pumpkin puree – I made it myself using fresh pumpkin. Peel, remove seeds and boil until fork-tender. The cooked pumpkin pulp is then drained and steamed for 20 minutes before being processed into a puree in a food processor. You can also use canned pumpkin puree for a quick dinner. Olive Oil – I prefer extra virgin olive oil that I buy from local producers. Onion – or shallot. Garlic – fresh or powdered garlic. Red bell pepper – or any other color. I prefer red because it affects the color of the sauce, but you can use any color of pepper. Tomato paste – Tomato paste is thicker than tomato puree or tomato passata. Marinara sauce – Tomato sauce with lots of onions, garlic, and herbs. Oregano – or rosemary. Cinnamon, nutmeg, ginger – classic fall flavors. Salt and Pepper – Season to taste.
The best pasta shapes for this pumpkin pasta sauce recipe are fusilli or penne. Below are some healthy pasta ideas.
Low-carb pasta – Use pasta made from konnyaku, edamame, or beans. Gluten-free pasta – buckwheat or rice pasta. High-protein pasta – Use quinoa pasta, red lentil pasta, or edamame and black bean spaghetti.
How to make pumpkin pasta sauce
This pumpkin pasta sauce is super easy to make in under 20 minutes and is the most delicious fall dinner that the whole family and even the kids will love.
First, add 18 ounces (500 grams) of fresh pasta to a pot filled with boiling water. Cook the pasta, covered, according to package directions and the cooking time for al dente pasta. Heat the olive oil in a large nonstick pot and sauté the chopped onions until fragrant and golden brown. This will take 2-3 minutes. Add the diced red pepper and mix. Then add the garlic and take another 3 minutes until the vegetables are soft and roasted. Add pumpkin puree, tomato paste, marinara sauce, spices, salt, and pepper. Mix all ingredients, cover, bring to a gentle boil, and simmer for 10 minutes until the sauce is fragrant. Turn off the heat, open the lid, wait 5 minutes, then transfer to a heat-resistant blender jug, such as a Vitamix. Blend on high speed setting (Vitamix blender speed 8-9) until sauce is smooth. You can also use an immersion blender to dip them into the sauce. Adjust the consistency of the sauce. When it comes to pasta sauce, everyone has different preferences. Some like it thin, some like it thick, and some like it cheesy. Therefore, I created this recipe that is completely dairy-free, but below are some options. To thin the sauce, add up to 1/2 cup of heavy cream, cashew cream, coconut cream, or vegetable stock. To thicken the sauce, add 1/2 cup cream cheese or dairy-free cream cheese. Stir into hot sauce. To make it cheesy, add 1/2 cup grated Parmesan cheese to the blender. Taste the sauce and add salt and pepper as needed. If you use cheese or dilute the sauce with vegetable broth, there is no need to add salt. Place the cooked pasta in a large pot and pour the creamy pumpkin pasta sauce over it, stirring to coat the pasta evenly. Heat the pot over medium heat and stir, stirring occasionally to prevent the pasta from sticking to the pot. Cook for 5-8 minutes until the dish is warmed through.
offer suggestions
This easy pumpkin pasta dish is delicious on its own, but it’s even better when paired with some of the recommended toppings below. Add toppings to the plate or plate just before serving.
A little olive oil Chopped fresh Italian parsley Fresh sage Grated cheese – dairy-free if desired Pinch of cinnamon to enhance the pumpkin flavor
Precautions for storage
Pumpkin pasta sauce can be stored in the refrigerator in an airtight container for up to 3 days. Pasta sauce can be frozen for up to 3 months, preferably without added cheese or cream. Freeze in a ziplock bag or airtight box and thaw in the refrigerator the day before. Heat in a non-stick pot or microwave-safe bowl until warm.
allergy exchange
This pumpkin pasta sauce is gluten-free, egg-free, and nut-free, so it’s naturally allergy-friendly. However, there are some other options depending on your needs.
Dairy-free – Cheese or cream is completely optional. You can also use dairy-free coconut cream, cashew cream, or simply vegetable stock. You can also omit the Parmesan cheese, use dairy-free Parmesan cheese, or add a cheesy flavor with 2-3 tablespoons of nutritional yeast to turn this sauce into a vegan pumpkin pasta sauce. You can also. Low-carb friendly – Pumpkin is approved as a low-carb vegetable, so this sauce is naturally low-carb. Pair your favorite low-carb pasta with this sauce for a diabetic-friendly dish/
FAQ
Below are answers to frequently asked questions about this pumpkin pasta sauce.
Yes, you can make pumpkin puree from a large pumpkin. Cut the pumpkin, remove the seeds, peel and cut the pulp into small cubes. Boil or steam the vegetables until fork-tender, then mash or place in a food processor to yield the equivalent of 2 cans or 30 ounces of pumpkin puree.
Yes, you can make puree from any winter squash. Measure the amount listed in the recipe and use as shown below. Please note that acorn squash has a high water content, so the sauce will be diluted.
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How to make pumpkin puree – skip if using canned pumpkin puree
Peel the pumpkin, remove the seeds, and cut into small cubes about 3 cm.
Bring a large pot of water to a boil over medium heat. Add the squash cubes and cook, uncovered, for 12 to 15 minutes, or until the vegetables are tender and fork-tender.
Drain and steam for 10 minutes, then coarsely mash with a fork or process into a smooth puree in a food processor. Weigh 30 ounces and set aside in a bowl.
make pasta sauce
In a large nonstick saucepan, warm the olive oil over medium heat.
Add the chopped onions and stir-fry until fragrant, about 2-3 minutes.
Add the diced red pepper and stir-fry for another 2-3 minutes, until fragrant.
Stir in tomato paste, pumpkin puree, marinara sauce, garlic, oregano, cinnamon, nutmeg, ginger, salt, and pepper.
Bring to a boil and cook. Let stand, covered, for 5 to 6 minutes, stirring occasionally, until the sauce is fragrant and thick.
Remove lid and let steep for 5 minutes, then transfer ingredients to a heat-resistant blender jug, such as a Vitamix, and blend on high setting (speed 8-9) until smooth. If it’s too thick or difficult to mix, add some heavy cream or coconut cream and mix on high speed until smooth.
If desired, stir in 1/2 cup grated Parmesan cheese.
Place the cooked pasta in a large pot, pour in the sauce, stir and cook until warm.
Provided by: 1 waitercalorie: 234.7 kcal (12%)carbohydrates: 33.3 g (11%)fiber: 5.7 g (twenty four%)Net carbs: 27.6 gprotein: 6.1 g (12%)fat: 9.8 g (15%)Saturated fat: 5.4 g (34%)Polyunsaturated fats: 0.7 gMonounsaturated fats: 2.9 gsodium: 263.7 mg (11%)potassium: 441.7 mg (13%)sugar: 6 g (7%)Vitamin A: 17145.8 IU (343%)Vitamin C: 27.1 mg (33%)calcium: 47.4 mg (5%)iron: 3.2 mg (18%)magnesium: 48.6 mg (12%)zinc: 0.8 mg (5%)
About the author
Karine Claudepierre
Hello, I’m Carine. I’m a food blogger, author, recipe developer, published cookbook author, and founder of Sweet As Honey.
I earned my Certificate in Nutrition and Wellness from Well College Global (formerly Cadence Health) in 2014. I have a passion for sharing all the easy and delicious recipes that are delicious and healthy. My expertise in this field is based on my background in chemistry and years of practicing a keto low-carb diet. But my husband is vegan, so I’m also very familiar with vegetarian and vegan cooking.
I now eat a more balanced diet, alternating between keto and Mediterranean diets.
Cooking and baking are my true passions. In fact, I only publish a small portion of my recipes on Sweet As Honey. Most of it was eaten by my husband and two kids before I could take a photo.
All of my recipes are tested at least three times to ensure they work, and I pride myself on keeping my recipes as accurate as possible.
See all my recipes in the recipe index.
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