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Pumpkin Seed Alfredo Fusilli. Nut-free Vegan Alfredo Recipe
5 from 33 votes

Pumpkin Seed Alfredo Fusilli. Nut-free Vegan Alfredo Recipe

Pumpkin Seed Alfredo Fusilli is a nut-free vegan pasta dish featuring a creamy sauce made from cooked pumpkin seeds blended with non-dairy milk, nutritional yeast, herbs, garlic, and lemon. The sauce thickens with flour and simmers to develop a rich texture and a balanced, slightly tangy flavor. Optional spinach and peas add color and nutrition when stirred in before serving.

Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
Servings: 2
Calories: 529 kcal
Course: Main Course
Cuisine: Italian

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

    Cup of Yum
  1. Cook pasta according to instructions and keep aside.
  2. Heat oil in a skillet over medium heat. Add onions and garlic and cook until translucent. 3 to 4 minutes.
  3. 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..
  4. 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.
  5. 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.
  6. 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.
  7. 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

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%)

Nutrition Facts

Serving: 2 Serving

Amount Per Serving

Calories 529

% 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.