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–+ servings
Vegan Pumpkin Pasta

Creamy Vegan Pumpkin Pasta Ready in Just 10 Minutes

A quick, comforting vegan pumpkin pasta recipe perfect for fall, showcasing rich flavors and healthy ingredients.
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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 ounces Pasta Any shape works, fettuccine or bowtie enhances creaminess.
For the Sauce
  • 3 tablespoons Olive oil For sautéing.
  • 1/2 onion Onion Chopped; can swap with green onions for low-FODMAP.
  • 3 cloves Garlic Chopped; intensifies flavor.
  • 2 tablespoons Flour For creating a roux; can use gluten-free flour.
  • 1 1/2 cups Pumpkin puree Canned pumpkin puree recommended for convenience.
  • 1/4 cup Pasta water Reserved from cooking pasta.
  • 1/4 cup Vegetable stock or water Enhances flavor.
  • 1 teaspoon Salt Adjust to taste.
  • Pepper Add to taste.
  • 1/4 teaspoon Nutmeg Optional; can substitute with cinnamon.
  • 1/4 teaspoon Cinnamon Optional based on flavor preference.
  • 1/2 teaspoon Dried thyme Use fresh thyme for bolder flavor.
Optional Toppings
  • Sautéed vegetables Spinach or mushrooms for added nutrition.
  • Vegan parmesan For extra cheesy finish.

Equipment

  • large pot
  • Large pan
  • blender

Method
 

Step‑by‑Step Instructions
  1. Boil a large pot of salted water. Add 8 ounces of pasta and cook until al dente, reserving 1/4 cup pasta water before draining.
  2. In a large pan, heat 3 tablespoons of olive oil over medium heat. Add chopped onion and minced garlic, sauté for about 5 minutes until translucent.
  3. Sprinkle in 2 tablespoons of flour and stir continuously for about 30 seconds until slightly golden.
  4. Pour in reserved pasta water and 1/4 cup vegetable stock. Add 1 1/2 cups pumpkin puree, stir, and simmer for about 3 minutes.
  5. Transfer sauce to a blender and blend on high until smooth. Return to the pan.
  6. Stir in 1 teaspoon salt, pepper, nutmeg, cinnamon, and thyme to season.
  7. Add drained pasta and toss in sauce until evenly coated.
  8. Serve immediately with optional sautéed vegetables and vegan parmesan on top.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 50gProtein: 10gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gSodium: 500mgPotassium: 600mgFiber: 8gSugar: 5gVitamin A: 8000IUVitamin C: 15mgCalcium: 60mgIron: 3mg

Notes

Reserve pasta water for sauce consistency. Adjust salt to taste and blend sauce until smooth for the best texture.

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