Vegan pumpkin sauce

This recipe is for all pasta lovers. This pumpkin sauce vegan tastes so good and fits perfect into everyones diet.

servings

4 servings

Ready In:

0hrs 45 mins

Calories:

569

Good For:

lunch

Introduction

About this vegan pumpkin sauce

By: Gian Sibilia

It’s pumpkin time. Let’s cook great recipes and enjoy the variety of these great vegetables. How about a delicious pumpkin pasta? Unbelievably delicious can be created from just a few ingredients.

 

Pumpkin puree

Ingredients

  • 1 Hokkaido pumpkin
  • 1 onion
  • 1 Garlic clove
  • 40g cashews
  • 1 tbsp salt and pepper
  • 1 tsp olive oil
  • 1 tbsp dried herbs
  • 200g pasta of choice
  • 150ml pasta water or vegetable broth

 

First of all, let’s take care of the pumpkin puree. It’s very easy with the Hokkaido pumpkin. The pumpkin is quartered, the seeds removed and then baked with the shell. For the taste I add onions, cashew nuts, garlic, salt, pepper and olive oil. The whole thing should be baked in the oven at 160 degrees for about 40 minutes. If you want neutral pumpkin puree, which can also be used for sweet dishes, I recommend that you just bake the pumpkin. You can also clean the seeds of the pumpkin, sprinkle with salt and olive oil and roast them in the oven until crispy.

Pumpkin puree
after roasting

Nutrition for this healthy pumpkin sauce vegan and delicious

This recipe is packed with good fats, carbohydrates, and proteins. The ideal meal before a long and strenuous workout.

  • protein 13% 13%
  • carbs 81% 81%
  • Fats 5% 5%
  • calories 28% 28%
healthy pasta recipes

Step-by-step instructions

step 1

Wash and quarter the pumpkin and remove the seeds.

step 2

Cut the onions and garlic and put them on the baking sheet as well. You can also add the cashew nuts. Roasted kernels give off great aromas. The maximum temperature for the cashew nuts is 160 degrees.

 

step 3

Now add the spices of your choice. For me it’s salt, pepper and dried herbs from Tante Fine .

step 4

In the meantime we cook our pasta and keep 150ml off the pasta water.

step 5

After we’ve baked it for 40 minutes at 160 degrees, add pasta water and blend until creamy. Serve with your pasta and add spring onions. Enjoy 🙂

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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