Pumpkin Seed Alfredo Fusilli. Nut-free Vegan Alfredo Recipe
User Reviews
5
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Prep Time
10 mins
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Cook Time
25 mins
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Total Time
35 mins
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Servings
2
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Calories
529 kcal
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Course
Main Course
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Cuisine
Italian
Pumpkin Seed Alfredo Fusilli. Nut-free Vegan Alfredo Recipe
Description
This recipe combines cooked fusilli pasta with a distinctive vegan Alfredo sauce based on pumpkin seeds, which replaces nuts commonly used in creamy vegan sauces. Pumpkin seeds are cooked briefly with onion and garlic, then blended with nutritional yeast for a cheesy flavor, herbs such as thyme and basil, lemon juice, vinegar, flour, and unsweetened non-dairy milk. The sauce is then returned to the skillet and gently cooked until thickened.
The resulting sauce is creamy with a subtle herbaceous note, enriched by the pumpkin seeds' texture. Adding baby spinach and peas before serving provides freshness and additional color contrast. The method avoids nuts but retains richness and flavor complexity.
To customize, you can add onion or garlic powder, chilies for heat, or substitute a small portion of seeds with cashews if nuts are acceptable. The nutritional yeast delivers cheesy undertones that complement the savory sauce.
This Alfredo is well suited for those seeking dairy-free, nut-free pasta with a creamy vegetable-based sauce.
Ingredients
- 6 to 8 oz fusilli or fettucini
Pumpkin seed Alfredo
- 1 tsp neutral cooking oil generic cooking oil
- 1/2 cup onion chopped, or shallots
- 3 garlic fat cloves
- 1/4 cup pumpkin seeds raw
- 1/2 cup water divided
- 3 tbsp nutritional yeast
- 1/4 tsp dried thyme or more
- 1/4 tsp basil or oregano, dried
- 3/4 tsp salt or more
- 1.5 to 2 tsp lemon juice fresh
- 1/2 tsp white vinegar
- 1 tbsp flour I use whole wheat. use rice flour to make gf
- black pepper a generous dash
- 2 tsp extra virgin olive oil
- 1 cup non-dairy milk unsweetened
- 1 cup baby spinach optional
- 1/2 cup peas optional, thawed
Garnish
- red pepper flakes
- black pepper
- vegan peptita parm
Instructions
- Cook pasta according to instructions and keep aside.
- Heat oil in a skillet over medium heat. Add onions and garlic and cook until translucent. 3 to 4 minutes.
- Add pumpkin seeds and 1/4 cup water an bring to a boil. about 4 minutes. Cook for 2 more minutes, then let it cool a bit..
- Meanwhile add all the ingredients from nutritional yeast through non dairy milk to the blender (nutritional yeast, herbs, salt, lemon, vinegar, flour, pepper, olive oil, non dairy milk). Add the onion pumpkin seed mixture to the blender. Blend until smooth.
- Return to the skillet over medium heat. Add another 1/4 cup water.(I use the water to rinse the blender and added it to the skillet). Bring to a boil. Stir frequently to avoid lumps. The mixture will thicken considerably. Cook for another minute, so the flour is cooked through. Total 3 to 4 minutes. Carefully taste and adjust the salt and tang. Add more herbs if you wish.
- Add the cooked pasta, spinach, peas and other veggies if using. Toss well. If the sauce is too thick, add a few tbsp of water or the pasta cooking water and mix in. Cover and switch off heat. Let the pasta sit for 2-3 minutes before serving.
- Garnish with pepper flakes and nutritional yeast or vegan parmesan of choice.
Notes
- Enhance flavors by including 1/4 teaspoon each of onion powder and garlic powder or a pinch of Indian black salt.
- For heat variation, fold in chopped roasted chili or jalapeño according to taste.
- If nuts are acceptable, replace some pumpkin seeds with 3 to 4 tablespoons of cashews at the cooking stage for added creaminess.
- Nutritional values are estimated based on one serving and may vary.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 529 kcal
% Daily Value*
| Calories | 529kcal | 26% |
| Carbohydrates | 83g | 28% |
| Protein | 24g | 48% |
| Fat | 14g | 22% |
| Saturated Fat | 1g | 5% |
| Sodium | 334mg | 14% |
| Potassium | 721mg | 15% |
| Fiber | 6g | 24% |
| Sugar | 4g | 8% |
| Vitamin A | 1685IU | 34% |
| Vitamin C | 24mg | 27% |
| Calcium | 225mg | 23% |
| Iron | 5.7mg | 32% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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