This creamy vegan pumpkin pasta sauce only takes a few simple ingredients to make, and one pan. It's warm, cozy, comforting and all things a great fall dish should be. We're diving fork-first into this fall-flavored favorite, where pumpkin transforms into creamy, dreamy sauce that everyone will love.
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When it comes to fall cooking, one ingredient reigns supreme: pumpkin!
Is it because pumpkin is the one veg that's sweet and creamy enough to make desserts like pumpkin cake or these wonderful vegan pumpkin scones, yet earthy and mellow enough to make cozy mains like this vegan pumpkin pasta sauce? Pumpkin is one versatile vegetable that just screams "fall is here!"
I've concocted a deliciously addictive vegan pumpkin pasta sauce that's so simple, you'll have dinner on the table in under 30 minutes.
Related Post: Gochujang Pasta Recipe
Reasons You'll Love This Recipe
- This is a vegan pumpkin pasta sauce, so it's suitable for those who have a dairy-free diet.
- You can customize this recipe by adding in your favorite herbs and spices. I've given you a few suggestions below.
- I've used canned pumpkin puree in this recipe because it makes this recipe so simple to make. But, for those who are feeling ambitious, I've given you instructions for making your own homemade pumpkin puree.
- Pumpkin is a nutrient-rich powerhouse that offers numerous health benefits. It's packed with vitamins like A, C, and E, as well as fiber, antioxidants, and beta-carotene, which may support eye health, boost immunity, and promote healthy skin.
🛒Ingredients
- Pumpkin Puree: You'll need one can of pumpkin puree. Do not use pumpkin pie filling! If you want to make your own pumpkin puree from scratch, see the directions below.
- Plant-Based Milk: I used almond milk for a nice nutty flavor that complements the sweetness of pumpkin, but any plant-based milk will do the trick.
- Garlic: Garlic is a nice antidote to the sweetness of pumpkin puree. It really balances the flavors.
- Nutmeg: What would pumpkin sauce be without nutmeg?
- Sage: Sage brings a cozy, earthy flavor that's like a warm hug for your taste buds.
- Parsley: Parsley is an optional garnish, but I recommend using it. It really freshens this dish up.
- Salt & Pepper: Normally I say that salt and pepper are optional, but pumpkin sauce really benefits from liberal seasoning.
How To Make Pumpkin Puree From Scratch
If you'd prefer to make your own pumpkin puree from a fresh pumpkin, you most certainly can. Here's how:
- Choose a small pie pumpkin or a butternut squash. These varieties work best for making pumpkin puree.
- Preheat your oven to 375°F (190°C).
- Wash the pumpkin, cut it in half, and remove the seeds and stringy pulp. You can save the seeds for roasting if you like.
- Place the pumpkin halves cut-side down on a baking sheet lined with parchment paper or a silicone baking mat. Roast in the preheated oven for about 45-60 minutes, or until the flesh is fork-tender.
- Remove the roasted pumpkin from the oven and allow it to cool for a bit until it's safe to handle.
- Scoop out the soft flesh from the pumpkin or squash halves and place it in a food processor or blender. Blend until it becomes smooth and creamy. If it's too thick, you can add a tablespoon or two of water to achieve the desired consistency.
- Once you've made your homemade pumpkin puree, you can use it immediately in your recipe or store any extra in an airtight container in the refrigerator for a few days or freeze it for longer-term storage.
👨🍳How To Make Pumpkin Pasta Sauce
- In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic. Sauté for 2-3 minutes until the onion becomes translucent.
- Stir in the pumpkin puree, dried sage, and ground nutmeg. Cook for another 2-3 minutes, allowing the flavors to meld together.
- Gradually add the almond milk while stirring continuously. Simmer the mixture for about 5-7 minutes, or until it thickens to your desired consistency. If the sauce is too thick, you can add more almond milk to reach the desired thickness.
- Season the sauce with salt and pepper to taste. If you want a cheesy flavor, you can add nutritional yeast at this point and stir until it's fully incorporated.
- Serve the vegan pumpkin pasta sauce over your favorite cooked pasta. Garnish with chopped fresh parsley for a pop of color and flavor.
💡Variations
- Spicy Pumpkin Pasta:
- Add ½ to 1 teaspoon of red pepper flakes or a pinch of cayenne pepper to the sauce for a spicy kick. Garnish with chopped fresh cilantro or basil for added flavor.
- Pumpkin and Spinach Pasta:
- Stir in a couple of handfuls of fresh baby spinach leaves into the sauce just before serving. Let them wilt slightly.
- Creamy Pumpkin and Mushroom Pasta:
- Sauté sliced mushrooms along with the onions and garlic. The earthy flavors of mushrooms complement the pumpkin sauce beautifully.
- Pumpkin and Sage Pasta with Crispy Tofu:
- Marinate cubes of tofu in a mixture of olive oil, sage, and a pinch of salt. Pan-fry until crispy, and then serve them on top of the pumpkin pasta for added texture and protein.
- Roasted Garlic Pumpkin Pasta:
- Instead of using raw garlic, roast a whole head of garlic in the oven until soft and caramelized. Squeeze the roasted garlic cloves into the sauce for a mellow, sweet garlic flavor.
Serving Suggestions
Here are five dishes that can be served alongside your vegan pumpkin pasta:
- Garlic Roasted Vegetables:
- Roasted vegetables like Brussels sprouts, carrots, and asparagus make a fantastic side dish. Toss them with olive oil, garlic, salt, and pepper, then roast until tender and slightly caramelized.
- Crispy Tofu or Tempeh:
- Pan-fry or bake tofu or tempeh until crispy and serve it alongside your pumpkin pasta.
- Jerusalem Salad:
- A simple Jerusalem salad with cucumber, cherry tomatoes, onions, and a light vinaigrette would be a great complement to pumpkin pasta.
- Stuffed Portobello Mushrooms:
- Stuffed Portobello Mushrooms would be a perfect dish to serve with pasta in pumpkin sauce.
- Garlic Rolls:
- These homemade garlic rolls are a cinch to make, and would be a welcome addition to pumpkin sauce.
❄️Storage Instructions
Refrigerator
If you have leftover pumpkin pasta sauce, allow it to cool to room temperature. Transfer it to an airtight container and refrigerate it. It should stay fresh in the refrigerator for up to 3-4 days.
Freezer
Pumpkin pasta sauce can also be frozen for longer-term storage. Pour the sauce into a freezer-safe container or a resealable freezer bag. Be sure to leave some room for expansion. Seal tightly and label with the date. It can be kept in the freezer for up to 2-3 months.
When you're ready to use the frozen sauce, move it to the refrigerator to thaw overnight. You can also thaw it more quickly by placing the sealed container or bag in a bowl of cold water.
Reheating
To reheat, gently warm the sauce on the stovetop over low to medium heat, stirring frequently until it's heated through. If it's too thick, you can add a splash of plant-based milk to reach your desired consistency.
🙋Frequently Asked Questions
Absolutely, you can freeze pumpkin puree! To do so, portion the puree into airtight containers or freezer bags, leaving a small amount of room for expansion, as liquid tends to expand when frozen. Seal them well, label with the date, and place in the freezer. Frozen pumpkin puree can be stored for 2-3 months, making it a convenient way to preserve the fall harvest for future recipes. When you're ready to use it, simply thaw it in the refrigerator overnight or in a bowl of cold water, and it's good to go.
The base of the vegan pumpkin pasta sauce, which is pumpkin puree, almond milk, and seasonings, is naturally gluten-free. However, whether the entire dish is gluten-free depends on the type of pasta you use. If you opt for gluten-free pasta made from ingredients like rice, corn, or quinoa, and ensure that your other ingredients are also gluten-free, then your pumpkin pasta sauce can be part of a delicious gluten-free meal.
While pumpkin sauce has a subtle natural sweetness, it's balanced with savory and aromatic flavors like garlic, herbs, and spices, resulting in a creamy, comforting, and well-balanced dish.
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📖 Recipe
Vegan Pumpkin Pasta Sauce
Ingredients
- 1 15 ounce can pumpkin puree
- 1 cup of unsweetened almond milk or any plant-based milk of your choice
- 2 cloves of garlic minced
- 1 small onion finely chopped
- 2 tablespoons olive oil
- 1 teaspoon dried sage
- ½ teaspoon ground nutmeg
- Salt and pepper to taste
- ¼ cup chopped fresh parsley for garnish
- Cooked pasta of your choice
Instructions
- In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic. Sauté for 2-3 minutes until the onion becomes translucent.
- Stir in the pumpkin puree, dried sage, and ground nutmeg. Cook for another 2-3 minutes, allowing the flavors to meld together.
- Gradually add the almond milk while stirring continuously. Simmer the mixture for about 5-7 minutes, or until it thickens to your desired consistency. If the sauce is too thick, you can add more almond milk to reach the desired thickness.
- Season the sauce with salt and pepper to taste.
- Serve the pumpkin pasta sauce over your favorite cooked pasta. Garnish with chopped fresh parsley for a pop of color and flavor.
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