Pumpkin Pasta Sauce
User Reviews
5
-
Prep Time
5 mins
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Cook Time
15 mins
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Total Time
20 mins
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Servings
6
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Calories
98 kcal
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Course
Main Course
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Cuisine
American
Pumpkin Pasta Sauce
Description
This sauce starts by cooking chopped onion in olive oil until softened before adding garlic and fresh sage. These aromatics are blended with canned diced tomatoes, pumpkin puree, maple syrup, salt, and pepper into a smooth mixture. Incorporating coconut milk is optional but recommended for extra creaminess.
The resulting sauce is gently reheated and combined with cooked pasta, seasoned further if needed. The flavor balances savory pumpkin and herbs with the subtle sweetness of maple syrup and the acidity of tomatoes.
This versatile sauce pairs well with spaghetti noodles or any preferred pasta, making for a hearty and comforting dish that bridges autumnal pumpkin flavor with tomato-based pasta sauce traditions.
The recipe is flexible with pumpkin quantity and dairy alternatives, and nutrition info covers just the sauce portion, excluding noodles.
Ingredients
- 16 ounces spaghetti noodles (or pasta of choice)
- 1 tablespoon extra virgin olive oil
- 1 yellow onion , chopped
- 2 garlic minced, cloves
- 1 teaspoon sage plus extra for garnish, fresh, minced
- 1 (14.5 oz.) can diced tomatoes (no salt added)
- 1 cup pumpkin puree
- salt to taste
- black pepper to taste
- 1 tablespoon maple syrup
- ½ cup coconut milk optional, canned
Instructions
- Bring a pot of salted water to a boil and cook the noodles according to the directions on the package. While the noodles are cooking, prepare the sauce by adding the olive oil to a separate skillet over medium-high heat. Cook the onion until softened, stirring often, about 8 minutes.
- Add in the garlic and sage, and cook until fragrant, about 1 to 2 more minutes.
- In a blender, combine the tomatoes, pumpkin, 1 teaspoon of salt, a 1/4 teaspoon black pepper, maple syrup, and the cooked onions, garlic, and sage. Blend until very smooth. For an extra-creamy sauce, add in the coconut milk, too. (Highly recommend!)
- When the pasta is done cooking, drain the noodles. Pour the blended sauce back into the large skillet, and heat it up, so it's ready to serve. Toss with the noodles, and season with additional salt and pepper, to taste. I usually have to add at least a 1/2 teaspoon more salt, but that will vary based on how much salt the pasta absorbs while cooking. You can also adjust the flavor by adding a touch of lemon juice for more tartness, or another teaspoon of maple syrup for more sweetness.
- Serve warm, with any extra pasta toppings you love. This recipe is vegan as written, but you can top it with a little Parmesan cheese if you don't need a dairy-free recipe. Leftover sauce can be stored in an airtight container in the fridge for up to 5 days, or you can freeze it for up to 3 months.
Notes
- Nutrition info applies to about 3/4 cup sauce, not including pasta.
- Coconut milk adds creaminess but can be omitted or replaced with your preferred milk.
- You can adjust the amount of pumpkin puree to use more or less without affecting the recipe's success.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 98 kcal
% Daily Value*
| Calories | 98kcal | 5% |
| Carbohydrates | 9g | 3% |
| Protein | 1g | 2% |
| Fat | 7g | 11% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 6mg | 0% |
| Potassium | 175mg | 4% |
| Fiber | 2g | 8% |
| Sugar | 5g | 10% |
| Vitamin A | 6356IU | 127% |
| Vitamin C | 4mg | 4% |
| Calcium | 24mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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