Pasta with pumpkin

This recipe combines two of the most delicious foods ever – pasta with pumpkin. After the vegetables are baked in the oven, we turn them into a creamy sauce that has it all – and contains an ingenious secret ingredient. Enjoy your meal!

Servings: 4

Time: 1 hour 10 m

Calories: 569

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Pasta with pumpkin: not only in autumn

You can eat this dish all year round! The Hokkaido pumpkin is actually in season from August to October – it then reaches its peak around Halloween, when you can hardly save yourself from pumpkin recipes. I love this time, but I also like to eat pasta with pumpkin in summer. Since the vegetables are super easy to store, you can always find them in the supermarket, which of course makes the whole thing easier. Alternatively, you could use butternut squash, which is in season in September.

Pasta with pumpkin sauce and spring onions

That’s why pasta with pumpkin is healthy

Pasta with pumpkin sauce and herbs

This dish tastes like soul food but is super healthy. Because it is vegan, contains only natural ingredients and many important nutrients. Curious? Then you will now find out why healthy food and good taste do not have to be mutually exclusive!

  • Hokkaido pumpkin is high in beta-carotene, a precursor to vitamin A. Vitamin A, on the other hand, is also known as retinol and is hugely hyped in the beauty industry. Why? It ensures firm skin, reduces wrinkles and has an anti-inflammatory effect. In addition, pumpkin is low in calories and high in fiber – that’s a great combination, because on the one hand, fiber is healthy for our intestines. On the other hand, they have a good ability to fill you up, so this pasta with pumpkin also makes you completely full and satisfied.

  • Cashew nuts ensure that the pumpkin sauce is incredibly creamy – and without any oil! They contain healthy fats and are high in protein, magnesium and phosphorus. Therefore, cashews can almost be described as fitness food.

  • Garlic is not only delicious, but also an absolute secret weapon for health. The toes can lower high blood pressure, have an anti-inflammatory effect and strengthen the heart – because they are rich in secondary plant substances and should really not be missing in any kitchen

Which pasta to combine with pumpkin?

Spaghetti, rigatoni or gnocchi? Spelled noodles, durum wheat pasta or rice noodles? I deliberately named this recipe “Pasta with Pumpkin” so that you can combine your favorite pasta with it. It doesn’t matter what you choose – my pumpkin sauce recipe goes with everything and tastes good. Can’t decide? Here are a few inspirations that might make your choice a little easier:

  1. Penne with pumpkin: The classic! Penne made from durum wheat semolina is always a good choice, as it absorbs pasta sauces particularly well. Especially if they don’t have a completely smooth structure, but are slightly rough and have grooves.

  1. Protein Pasta with Pumpkin: Want more protein and fewer carbs? Then simply take a delicious protein pasta of your choice! For example from peas, chickpeas or wheat protein

  1. Rice spaghetti with pumpkin sauce: also an ingenious combination! The advantage here: the pasta is gluten-free. Otherwise, you could also use whole-wheat spaghetti or light-colored pasta.

4. Or you can switch to pizza : You will like my delicious pumpkin pizza made from only 2 ingredients.

 

Nutritional values per serving

  • protein 16% 16%
  • carbs 34% 34%
  • Fats 12% 12%
  • calories 25% 25%

For my calculation I used the following numbers:

2200 kcal, 100g proteins, 300g carbohydrates, 70g fats per day.

 

Pasta with pumpkin sauce and spring onions

Recipe: Pasta with Pumpkin

Voilà: Here comes the best pumpkin pasta recipe! Once you have decided on a type of pasta, you can now start making the sauce. Take a look at my video tutorial here in advance to see all the steps.

Pasta mit Kürbis

Schnelle und leckere Kürbissauce
Course pasta
Cuisine German
Keyword Pasta with pumpkin
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 4
Calories 569kcal
Author Giansnutrition

Equipment

  • Hochleistungsmixer
  • Ofen

Ingredients

  • 1 Hokkaido Kürbis
  • 1 Zwiebel
  • 1 Knoblauchzehe
  • 40 g Cashewkerne
  • 1 EL Salz
  • 1 EL Pfeffer
  • 1 TL Olivenöl
  • 1 EL getrocknete Kräuter
  • 150 ml Pastawasser
  • 400 g Pasta

Instructions

  • Backofen auf 160 °C vorheizen und ein Blech mit Backpapier belegen.
  • Den Kürbis waschen, vierteln und die Kerne entfernen. Die Schale darf gerne dran bleiben!
  • Die Zwiebeln und den Knoblauch schälen und beides mit dem Kürbis und den Cashewkernen auf das Backblech legen.
  • Mit Gewürzen und Olivenöl mischen und alles zusammen in den vorgeheizten Ofen schieben. 40 Minuten backen.
  • In der die Nudeln nach Packungsangabe zubereiten, abgießen und 150 ml des Kochwassers auffangen. Pastawasser, Ofengemüse und Cashewkerne in einen Mixer geben und alles zu einer cremigen Kürbissauce pürieren. Abschmecken und mit den Nudeln mischen. Nach Geschmack mit Frühlingszwiebeln garnieren und genießen!

Notes

Wenn du mal etwas anderes mit Kürbis kochen möchtest, probiere unbedingt auch meine geniale Kürbispizza ohne Hefe und Mehl!

Nutrition

Calories: 569kcal | Carbohydrates: 111g | Protein: 19g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 1769mg | Potassium: 1551mg | Fiber: 10g | Sugar: 12g | Vitamin A: 4695IU | Vitamin C: 45mg | Calcium: 155mg | Iron: 5mg

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