One-Pot Pumpkin Pasta (Vegan Pumpkin Alfredo)
User Reviews
4.9
One-Pot Pumpkin Pasta (Vegan Pumpkin Alfredo)
Description
The One-Pot Pumpkin Pasta (Vegan Pumpkin Alfredo) combines diced onions sautéed in olive oil with aromatic garlic, sage, rosemary, and thyme to create a flavorful base. A roux made with flour and coconut milk thickens the sauce, which then is blended smoothly with pumpkin puree, nutmeg, and seasonings. Vegetable broth, miso paste, and nutritional yeast add depth and a subtle cheesy quality without dairy. The pasta cooks in the mixture, soaking up the savory pumpkin sauce and resulting in tender, well-coated noodles.
This dish can be served as a comforting main course or a unique pasta option that showcases seasonal pumpkin while keeping it vegan. Fresh Italian parsley or cashew parmesan variations garnish the final dish for added freshness and style.
For gluten-free preparations, substitute the flour and pasta accordingly and make sure to stir frequently during cooking to avoid pasta sticking. Breaking long pasta noodles in half before cooking helps them cook evenly in the sauce. Using a nonstick pan improves ease of cooking and cleanup, preventing sticking and allowing better stirring throughout the process.
Ingredients
- 1/4 cup olive oil (or oil of choice)
- 1 onion diced, large, yellow
- 6 garlic minced, cloves
- 5 sage leaves finely chopped, large
- 1 large sprig, or 2 small sprigs of rosemary, leaves finely chopped (about 1/2 tablespoon of leaves)
- 1 tablespoon thyme roughly chopped, fresh, leaves
- 1/4 cup all-purpose flour (see notes for gluten-free option*)
- 1 coconut milk 13.5-ounce can, lite or reduced-fat, or oat milk
- 1 1/2 teaspoons kosher salt
- black pepper freshly cracked, to taste
- 1/4 teaspoon ground nutmeg
- 1 1/2 cups pumpkin 1 15-ounce can has slightly more than 1 1/2 cups, puree
- 3 1/4 cups vegetable broth (I use low-sodium)
- 1 1/2 tablespoons White miso paste or yellow miso paste
- 1/4 cup nutritional yeast
- 8 ounces pasta I used fettuccine, but see the notes below for other pasta options, of choice
- Italian parsley vegan parmesan cheese (I love this brand), or Cashew Parmesan (recipe can be found in this blog post, fresh flat-leaf, 1/2 cup, for garnish
Instructions
- Heat a nonstick soup pot or large, deep nonstick skillet**** over medium heat. Add the olive oil and once it’s hot, add the diced onion. Cook for 5-6 minutes until the onion is softened and lightly browned.
- Add the garlic, and chopped sage/rosemary/thyme leaves. Cook, stirring frequently, for 2 minutes.
- Reduce the heat to medium-low. Then add the flour, whisking constantly with a wooden spoon for 1 minute until well incorporated and the mixture forms somewhat of a paste. Stream in the lite coconut milk in stages, whisking after each addition to prevent clumps. Then cook for 2 minutes, or until the sauce has thickened.
- Add the pumpkin purée, kosher salt, black pepper to taste, and the nutmeg, and stir until thoroughly incorporated. Using an immersion blender, blend until the sauce is mostly smooth and creamy.
- Add the vegetable broth, miso paste, and nutritional yeast and stir to combine. Finally, add the pasta (broken in half if using a long pasta variety), and move the pasta around to submerge it in the liquid.
- Bring the mixture to a boil, then reduce the heat to maintain a rapid simmer. Once it’s simmering, cook for about 20 minutes, or until the sauce has thickened onto the pasta and the pasta is al dente.
- Remove from the heat, and taste the pasta for seasonings, adding more salt as needed. Garnish with parsley and vegan parmesan cheese or cashew parmesan.
Notes
- Use gluten-free flour and pasta for a gluten-free version, stirring often to prevent sticking.
- Mix full-fat canned coconut milk with water to create a lighter coconut milk alternative if desired.
- Break long pasta strands in half before cooking to ensure even cooking in the sauce.
- A nonstick pan is recommended to avoid sticking and reduce the need for extra oil.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 528 kcal
% Daily Value*
| Calories | 528kcal | 26% |
| Carbohydrates | 70g | 23% |
| Protein | 13g | 26% |
| Fat | 22g | 34% |
| Saturated Fat | 9g | 45% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Sodium | 728mg | 30% |
| Potassium | 477mg | 10% |
| Fiber | 8g | 32% |
| Sugar | 7g | 14% |
| Vitamin A | 14389IU | 288% |
| Vitamin C | 11mg | 12% |
| Calcium | 66mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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