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One-Pot Pumpkin Pasta (Vegan Pumpkin Alfredo)
4.9 from 109 votes

One-Pot Pumpkin Pasta (Vegan Pumpkin Alfredo)

This One-Pot Pumpkin Pasta offers a creamy vegan Alfredo featuring pumpkin puree and a blend of herbs like sage, rosemary, and thyme. The sauce thickens with a flour-based roux and coconut milk, enriched by white miso paste and nutritional yeast for subtle umami and cheesy notes. The pasta cooks directly in the sauce and broth, absorbing flavors while simplifying cleanup and preparation.

Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
Servings: 4
Calories: 528 kcal
Course: Dinner
Cuisine: American

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

    Cup of Yum
  1. 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.
  2. Add the garlic, and chopped sage/rosemary/thyme leaves. Cook, stirring frequently, for 2 minutes.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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

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%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 528

% 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.