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–+ servings
Pumpkin Pasta Sauce

Creamy Pumpkin Pasta Sauce for Cozy Nights

This Pumpkin Pasta Sauce is a quick and healthy recipe that enhances any pasta dish with its creamy texture and rich flavors.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 4 servings
Course: Sauces
Cuisine: Italian
Calories: 180
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauce
  • 2 tablespoons Extra Virgin Olive Oil Enhances flavor; can substitute with avocado oil.
  • 1 medium Yellow or Sweet Onion Can use shallots for a milder taste.
  • 1 cup Pumpkin Puree Canned is convenient; fresh can be roasted.
  • 1 teaspoon Dried Thyme Fresh thyme can be substituted.
  • 2 cloves Minced Garlic Can use garlic powder, reduce to 1/4 tsp.
  • 1 cup Unsalted or Low Sodium Vegetable Broth Chicken broth can enhance flavor.
  • to taste Salt and Pepper Adjust according to taste.
Optional Toppings
  • to taste Freshly Grated Parmesan Cheese Adds a rich flavor.
  • to taste Nutritional Yeast Great vegan option.

Equipment

  • Skillet
  • blender
  • Spatula

Method
 

Step-by-Step Instructions
  1. Heat the oil in a medium skillet over medium heat.
  2. Sauté the diced onion for 9-10 minutes until caramelized.
  3. Add minced garlic and thyme, and sauté for an additional 1-2 minutes.
  4. Blend the onion, garlic, and thyme mixture with pumpkin puree and vegetable broth until smooth.
  5. Season the sauce with salt and pepper, and simmer for a couple of minutes.
  6. Serve the sauce over cooked pasta or zoodles.

Nutrition

Serving: 1cupCalories: 180kcalCarbohydrates: 25gProtein: 4gFat: 7gSaturated Fat: 1gMonounsaturated Fat: 5gSodium: 240mgPotassium: 400mgFiber: 4gSugar: 3gVitamin A: 8000IUVitamin C: 10mgCalcium: 50mgIron: 2mg

Notes

Store leftovers in the fridge for up to 5 days or freeze for 3 months. Reheat before serving.

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