Pumpkin sauce vegan

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 min

Calories:

569

Good For:

Lunch

Introduction

About this pumpkin sauce vegan

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 🙂

Pumpkin sauce vegan

healthy and tasty pumpkin recipe
Prep time5 mins
Cook time40 mins
Total45 mins
Keyword: pumpkin sauce vegan
Servings : 4
Calories : 28%
Author: Giansnutrition

Equipment

  • blender
  • oven

Ingredients

  • 1 Hokkaido Pumpkin
  • 1 onion
  • 1 garlic clove
  • 40 g cashews
  • 1 tbsp salt
  • 1 tbsp pepper
  • 1 tsp olive oil
  • 1 tbsp dried herbs
  • 150 ml pasta water
  • 400 g Pasta

Instructions

  • Cut Pumpkin and remove seeds.
  • Add cashews, onion, garlic, oil, salt and pepper
  • roast for 40 minutes at 160 degrees.
  • in the meantime, cook pasta as you find in the instruction. (keep 150ml of the pasta water)
  • Once pumpkin is ready, transfer to a blender, add herbs and pasta water and blend until creamy.
  • Serve with pasta and spring onions.
  • Enjoy 🙂

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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