Best 3 Healthy Pumpkin Pasta Recipes
When it comes to creating a healthy and delicious pumpkin pasta dish, there are countless options that cater to your dietary preferences and taste. With a plethora of ingredients to choose from such as fresh or canned pumpkin puree, various types of pasta, vibrant vegetables, aromatic herbs, and flavorful spices, the possibilities are endless. Pumpkin's inherent nutritional value, including its richness in vitamins and minerals, adds an extra layer of goodness to this delightful dish. Furthermore, using whole grain pasta and reduced-fat ingredients can further enhance its healthfulness. Whether you're aiming for a creamy, cheesy, or tomato-based sauce, there's a pumpkin pasta recipe out there that will satisfy your cravings without compromising on nutrition.
Check out the recipes below so you can choose the best recipe for yourself!
HEALTHY PUMPKIN PASTA
The sweet, fibrous flesh of autumn pumpkins just begs to be roasted. Nutritious and versatile, pumpkins are the perfect anchor for a hearty pasta dish with anchovies and toasted walnuts.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Number Of Ingredients 10
Steps:
- Preheat oven to 425 degrees. Peel pumpkin and cut into 1-inch chunks (about 4 cups). Toss with 2 tablespoons of the olive oil, 1/2 teaspoon salt, and the honey. Roast on a baking sheet until tender, about 45 minutes.
- Meanwhile, bring a pot of well-salted water to a boil. Add pasta and cook according to package directions.
- While pasta is cooking, heat remaining 2 tablespoons olive oil, garlic, and anchovies (optional) in a skillet over medium-high heat until fragrant, about 1 minute. Add walnuts and pumpkin. Toss to combine and heat through. Set aside.
- Drain pasta, reserving 1 cup cooking water. Toss pasta with 1/2 cup cooking water and stir in parsley and Parmesan cheese. Season with salt and pepper, and drizzle with olive oil. Transfer to a bowl, and toss well with walnut and pumpkin mixture. Serve immediately.
Nutrition Facts : Calories 521 g, Cholesterol 11 g, Fat 5 g, Fiber 7 g, Protein 16 g, Sodium 516 g
CREAMY PUMPKIN PASTA
Pasta smothered in a creamy smooth pumpkin sauce, that has an excellent flavor and not an overpowering pumpkin taste. Very quick and easy!
Provided by Honeypot
Categories Fruits and Vegetables Vegetables Squash
Time 35m
Yield 4
Number Of Ingredients 13
Steps:
- Heat olive oil and butter in a skillet over medium heat; cook and stir onion and garlic until onion is translucent, 3 to 4 minutes. Add pumpkin puree, vegetable broth, half-and-half, parsley, nutmeg, white pepper, salt, and black pepper; cook and stir until heated through, 10 to 15 minutes.
- Bring a large pot of lightly salted water to a boil; cook the rotini at a boil until tender yet firm to the bite, about 8 minutes; drain and transfer to a serving bowl. Top pasta with pumpkin sauce and Parmesan cheese.
Nutrition Facts : Calories 629.6 calories, Carbohydrate 102.3 g, Cholesterol 31.3 mg, Fat 16.5 g, Fiber 8.3 g, Protein 18.8 g, SaturatedFat 7.8 g, Sodium 535.4 mg, Sugar 9.6 g
CREAMY PUMPKIN PASTA
Make the most of pumpkins this autumn. When puréed and combined with mascarpone and parmesan, their flesh transforms into a silky, delicious pasta sauce
Provided by Esther Clark
Categories Dinner
Time 50m
Number Of Ingredients 9
Steps:
- Heat the oil in a large, shallow, flameproof casserole or frying pan over a low-medium heat and fry the onion with a pinch of salt for 10-15 mins until softened and translucent. Add the garlic and fry for 1 min more. Remove from the heat and leave to cool slightly.
- Meanwhile, cook the pumpkin in a pan of boiling salted water for 10-15 mins until tender when pierced with a cutlery knife. Drain and tip into a blender (or use a hand blender). Blitz with 50ml milk and the onions until completely smooth, gradually adding more milk until the mixture is thick enough to just coat the back of a spoon (you may not need all the milk). Tip into a large frying pan with the tomato purée and mascarpone, and bring to a simmer over a low heat.
- Cook the pasta in a large pan of boiling, salted water following pack instructions. Drain, reserving a cupful of the cooking water. Toss the pasta with the pumpkin sauce, parmesan and 50-100ml of the reserved water to loosen. Season and scatter with extra parmesan.
Nutrition Facts : Calories 461 calories, Fat 14 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 63 grams carbohydrates, Sugar 7 grams sugar, Fiber 8 grams fiber, Protein 16 grams protein, Sodium 0.2 milligram of sodium
Tips:
- For a creamier sauce, use full-fat coconut milk or Greek yogurt instead of almond milk.
- To make the sauce even more flavorful, roast the pumpkin with some spices like cinnamon, nutmeg, and ginger before adding it to the blender.
- If you want a thicker sauce, simmer it for a few minutes until it reaches the desired consistency.
- For a vegan version, use vegetable broth instead of chicken broth.
- To add some extra protein, stir in some cooked chicken, shrimp, or tofu before serving.
- Garnish with fresh herbs like basil, parsley, or cilantro for an extra pop of flavor.
Conclusion:
Pumpkin pasta is a delicious and versatile dish that can be enjoyed all year round. With its creamy sauce, tender pumpkin, and flavorful spices, it's sure to please everyone at the table. Plus, it's a great way to get your daily dose of vegetables. So next time you're looking for a quick and easy meal, give this pumpkin pasta recipe a try. You won't be disappointed!
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