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Creamy Pumpkin Pasta (Vegan)

Get this creamy, comforting sage pumpkin pasta recipe on your table in under 30 minutes – A super satisfying and wholesome cozy fall meal that’s dairy-free, vegan, & easily gluten-free + oil-free!

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4
Calories: 610 kcal
Course: Dinner
Cuisine: American

Ingredients

  • 2 tablespoons of olive oil
  • 1 large yellow onion, chopped
  • 5 leaves of fresh sage, minced
  • 1 15 ounce can of pumpkin purée
  • 16 ounce package of silken tofu
  • ½ cup of vegetable broth
  • 1 cup of plant-based milk
  • 1 teaspoon of Italian seasoning
  • ½ teaspoon of cumin
  • ½ teaspoon of paprika
  • Salt/Pepper to taste
  • 1 pound of pasta
  • fresh parsley, chopped for garnish

Instructions

    Cup of Yum
  1. Over medium-high heat in a large pot, heat the olive oil. Then, add the onion and garlic. Cook until they start to brown. Then turn off the heat, add the sage, and cook for 20 seconds stirring constantly.
  2. Transfer the onion mixture to the cup of a blender. Add the tofu and pumpkin puree. Blend until completely smooth.
  3. Return the puree to the pot and add the vegetable broth, plant-based milk, Italian seasoning, cumin, paprika, salt, and pepper. Mix well and cook for 10 minutes on medium-low heat and cover with a lid. Add the juice of ½ lemon and mix well. Cover and cook for 5 more minutes. Taste and adjust salt levels and any other seasoning.
  4. While the sauce is cooking, cook the pasta according to package instructions. Strain the pasta and serve the pasta, and top with the creamy sauce.
  5. Top with roasted or raw pepitas and parsley.

Notes

  •  
  • Don’t overcook the pasta: It’s best to cook it 1-2 minutes less than its packaging advises for perfectly al dente results.
  • Don’t overcook the pasta: It’s best to cook it 1-2 minutes less than its packaging advises for perfectly al dente results.
  • For more flavor: Cook the pasta in vegetable stock instead of water.
  • For more flavor: Cook the pasta in vegetable stock instead of water.
  • Season to taste: After blending the sauce, taste it and adjust any of the seasonings to taste.
  • Season to taste: After blending the sauce, taste it and adjust any of the seasonings to taste.
  • Reserve some pasta water: This starchy water can help loosen the pumpkin pasta sauce and help it cling to the pasta.
  • Reserve some pasta water: This starchy water can help loosen the pumpkin pasta sauce and help it cling to the pasta.

Nutrition Information

Calories 610kcal (31%) Carbohydrates 101g (34%) Protein 22g (44%) Fat 13g (20%) Saturated Fat 2g (10%) Polyunsaturated Fat 4g Monounsaturated Fat 6g Sodium 229mg (10%) Potassium 753mg (22%) Fiber 8g (32%) Sugar 10g (20%) Vitamin A 16828IU (337%) Vitamin C 9mg (10%) Calcium 183mg (18%) Iron 4mg (22%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 610

% Daily Value*

Calories 610kcal 31%
Carbohydrates 101g 34%
Protein 22g 44%
Fat 13g 20%
Saturated Fat 2g 10%
Polyunsaturated Fat 4g 24%
Monounsaturated Fat 6g 30%
Sodium 229mg 10%
Potassium 753mg 16%
Fiber 8g 32%
Sugar 10g 20%
Vitamin A 16828IU 337%
Vitamin C 9mg 10%
Calcium 183mg 18%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.