Spaghetti with Creamy Pumpkin Pasta Sauce Recipe — Registered Dietitian Columbia SC - Rachael Hartley Nutrition (2024)

I always presumed it was my olive complexion and dark hair, but after creating this dish, I think I've figured out the source of confusion. Rumor must have somehowgot out about my excellent pasta sauce making skills.

If you've made my creamy spring pasta, lentil pasta with roasted fingerlings, kale and crispy garlic, or sausage and mustard green orecchiette, then you know this rumor to be true. This creamy pumpkin sauceblows them all out of the water.

This bowl of pasta was one of the most comforting things I've enjoyed in a while, right up there with fleece-lined leggings and snuggles from my fur babies (one of which is doing a little better - thanks for all your well wishes!). Comfort food to the max. Plus, it's got the whole carb and carb thing going on -never a bad thing in my opinion.

I've used pureed pumpkin in pasta sauces before, most notably my vegan mac and cheese (one of the most popular recipes on this blog). But for this sauce, I wanted it to be almost alfredo-like and silky smooth. And for that, you need fat and lots of it!

I used two sources of fats to create this sauce. First, coconut milk, which adds only a faint hint of coconut flavor that actually melds together really nicely with this sauce. I also mixed in a couple tablespoons of almond butter, although you could use cashew butter or maybe even tahini even if you have it on hand. Both of these fats lend a nice mouthfeel to the sauce, but also an earthy, nutty flavor as well.

Tips for Sautéeing Vegetables for This Spaghetti with Creamy Pumpkin Pasta Sauce

In this spaghetti with creamy pumpkin pasta sauce, I topped it with sauteed mushrooms and leeks. One of the easiest ways to prepare vegetables is by sauteeing them. It takes very little brain power or measuring to do it so it’s virtually impossible to mess up.

Begin by washing your vegetables if they’re fresh, and then cut or chop them into the desired size. Next heat a nice pour of olive oil in a skillet (about 1-2 tablespoons) on medium to high heat. When the oil is heated, then add the vegetables to the skillet and stir them around with a spoon or spatula until the oil has coated all of the vegetables. This is when you would want to add your seasonings such as salt and pepper or garlic.

If you’re sautéing multiple types of vegetables, start by cooking your harder/crunchier vegetables first, like broccoli, cauliflower, onions, or brussels sprouts. Then add softer vegetables, like mushrooms or spinach.

The great thing about sauteeing vegetables is that it doesn’t take long to cook, usually just 10-15 minutes depending on the type of vegetable!

Health Benefits in This Creamy Pumpkin Pasta Sauce Recipe

This spaghetti with creamy pumpkin pasta sauce recipe is also packed anti-inflammatory and antioxidant nutrients. The word anti-inflammatory gets thrown around a lot in regards to food, but basically what it means is that a food contains nutrients that may help lower the body’s inflammatory response, which is beneficial for disease prevention, as high levels of inflammation are linked to chronic diseases like heart disease, stroke, and cancer. Keep in mind nutrition is just one part of inflammation, and stress, sleep, and movement play a role as well.

Antioxidant is another bit of nutrition jargon! An antioxidant is a compound that helps to neutralize free radicals, which are atoms found in the body that can cause damage to cells.

Fruits, vegetables, beans, nuts/seeds and whole grains will ALL contain high levels of anti-inflammatory and antioxidant compounds, but more pungently flavored or brightly colored foods tend to have more. Here’s some examples of nutrient rich ingredients in this spaghetti with creamy pumpkin pasta sauce recipe:

• Pumpkin: high in vitamin A (eye health), vitamin C (antioxidant), potassium (blood pressure)

• Sage: vitamin K

• Turmeric: curcumin (anti-inflammatory, antioxidant)

• Olive Oil: monounsaturated fat (heart health, anti-inflammatory)

• Mushrooms: antioxidant and anti-inflammatory

I hope you get to try this spaghetti with creamy pumpkin pasta sauce recipe! It’s really yummy, creamy and packed with fall flavor! I also love this sprinkled with a bit of crumbled bacon, and/or topped with parmesan.

This spaghetti with creamy pumpkin pasta sauce recipe has been updated to give you the best possible content.

Serves: 4

Ingredients

Sauce:

• 14-ounce can pumpkin (not pumpkin pie filling)

• 1/2 cup full fat coconut milk

• 1/2 cup vegetable broth

• Zest and juice of 1 orange

• 2 tablespoons almond butter

• 2 tablespoons fresh sage, minced

• 2 garlic cloves, pressed or minced

• 1/4 teaspoon turmeric

• 1/4 teaspoon nutmeg

• Salt and freshly cracked black pepper to taste

Remaining Ingredients:

• 12 ounces spaghetti

• 1 tablespoon olive oil

• 2 leeks, white and light green parts only, rinsed and chopped

• 2 cloves garlic, peeled and minced

• 8 ounces cremini mushrooms, quartered

• 4 ounces shiitakes, sliced

• 1 cup frozen peas

Instructions

1. Bring a large pot of water to a boil. Add spaghetti and cook according to package directions. Drain and set aside.

2. In a medium pot, whisk together sauce ingredients. Bring to a simmer and cook 10 minutes to thicken and let the flavors combine. Season with salt and black pepper to taste.

3. While the sauce is cooking, saute the vegetables. Heat olive oil in a large skillet on medium-high heat. Add leeks and saute 5 minutes until tender and lightly golden. Stir in garlic and saute until fragrant, about 30-60 seconds. Stir in mushrooms and a pinch of salt, and cook until their liquid has released and reabsorbed, and mushrooms are tender and golden about 5-7 minutes. Add peas and cook until defrosted and warm. Season with salt and pepper to taste.

4. Toss spaghetti with the sauce. Top with sauteed vegetables and serve.