For a savoury pumpkin dish, look no further than this absolutely mouthwatering pumpkin pasta sauce. Pairs perfectly with noodles of your choice, or brown rice if you’re avoiding wheat. This sauce is quick and easy to whip up, making it a great choice on busy weeknights, or any time you’ve got a pumpkin craving!
I know you will absolutely LOVE this vegan pasta sauce.
First of all, we’re talking pasta here! What’s not to love??
But secondly, the sauce and pasta are ready in 20 minutes flat! Perfect for busy weeknights, or lazy days.
This pumpkin pasta sauce is not only vegan, but it’s gluten free and be sure to use gluten free noodles if needed.
Plus, it’s oil free, making it low in fat compared to cream based or nut based sauces. AND it’s nut free too!
So you’ve got a delicious, absolutely mouth watering sauce made using pantry staples like canned pumpkin and vegetable broth, with little to no prep required that is allergen friendly and ready in 20 minutes!! WIN!
Is pumpkin healthy?
Aside from being utterly delicious, this pumpkin pasta sauce is quite nourishing and pumpkin has a ton of health benefits!
Pumpkin is actually considered a superfood that is nutrient dense and filled with vitamins. It’s rich in Vitamin A, lutein (said to aid in eye health) and antioxidants.
This superfood is also said to improve joint health and inflammation!
Now my favourite part: pumpkin is super low in calories! YES!!
So go ahead and use this pumpkin pasta sauce on EVERYTHING!
How to make pumpkin pasta sauce
This simple vegan pasta dish uses 9 pantry ingredients that don’t need any prep work. No washing, peeling, chopping or slicing! WOO HOO!
All you need is some low sodium vegetable broth, canned pumpkin puree and the perfect blend of seasoning. (See below for the full recipe card.)
Combine everything in a small sauce pan and simmer for a few minutes to allow the flavours to blend nicely. Then stir in the plant milk for a lovely creamy finish.
Voila! Pumpkin pasta sauce done!
Meanwhile, cook your pasta according to package directions for ‘al dente‘ pasta.
Once your pasta is cooked and drained, combine with the pumpkin sauce and garnish your plate with green onion, vegan parmesan cheese, or chili flakes for extra heat.
- Salt your water. Make sure to add enough salt to the boiling water for best texture and flavour. Here’s a handy guide to help you salt your water perfectly each time.
- Cook your pasta al dente. Do not overcook! Al dente means that the pasta is still firm once cooked, giving optimal texture in every bite. To ensure your pasta does not over cook, start taste testing a few minutes before the package says it will be ready. It should be tender, but still firm. Other than the pasta being far more delicious when cooked this way, it has the added side effect of eating less pasta since it’ll take you a touch longer to eat it. 😉
- Store your leftover pasta and sauce separately. Pasta will absorb the sauce as it sits in the refrigerator, resulting in much softer/mushy pasta when reheating. If you like soft pasta, then go for it. Otherwise store them separately.
- The sauce is great on wheat pasta, zoodles, brown rice, or even chickpea or lentil pasta for a healthier noodle choice.
- If you’re cooking for picky eaters or children, skip the cayenne pepper, or depending on their tastes, you might want/need to skip the sage and ginger for their plate too. I recommend scooping out a bit of the pumpkin pasta sauce before seasoning, and set aside. Then season the rest. Don’t skip the sage or ginger for the remainder of the sauce. That’s really what is amplifying the flavours of this sauce.
- If you can’t do soy (but you can do nuts) swap the soy milk for unsweetened cashew or almond milk. Or if you want to add extra richness to the sauce, use the canned kind of coconut milk. Keep in mind, this will add more fat, so I like to use the “light” version.
How to store and reheat
To store your leftovers, place the pasta and sauce in separate sealed containers in the refrigerator for up to 4 days.
You may reheat together in a skillet. Or if you don’t want to change the texture, place the plain pasta in boiling water for 30 seconds or so and drain it. Just enough to heat through without cooking it further. Reheat the sauce in a small sauce pot or skillet and combine with the pasta and enjoy!
I don’t recommend freezing pasta as it will get very soft when thawing and reheating. You may, however, freeze the sauce if you have extra. Place it in an airtight container in your freezer for up to 2 months.
This amazing vegan pasta sauce is:
- creamy & velvety
- rich & delicious
- with a little bit of heat
- and all while remaining dairy free, oil free, and virtually fat free!
You’ve got to try this!
More amazing fall recipes!
- Pumpkin Oatmeal Cookies
- Air Fryer Spaghetti Squash
- Pumpkin Black Bean Burgers
- Creamy Autumn Soup
- Vegan Pumpkin Risotto
- Butternut Squash Soup
- Easy Pumpkin Spice Hummus
- Sweet Potato Mac and Cheese
If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.
- In a medium sauce pan, add your vegetable broth, pumpkin puree and all the seasonings, and simmer over medium low heat for about 5-6 minutes. Then turn off the heat and stir in your milk. Set aside and keep covered.
- Meanwhile, bring a large pot of generously salted water to boil, and cook your pasta according to package directions. Drain and return to the pot. Then pour the sauce over the pasta and mix immediately so the pasta doesn't stick together. You may reserve some of the sauce to garnish each plate, or you can mix it all in, your choice.
- Serve garnished with chili flakes and vegan Parmesan cheese if desired.