Pumpkin season is still in full swing, and this Creamy Whole Wheat Pumpkin Pasta makes a comforting meal out of the popular fall vegetable. Top with fresh herbs, feta cheese or roasted bacon to personalize it to your liking.
Pumped for pumpkin season
I’m not a Fall and Winter person regarding the temperatures. But I love the produce the season has to offer. From fruits like apples and pears to vegetables like sweet potatoes and celery root, there is a lot the season has to offer. But the fruit vegetable I’m looking most forward to when the colder season arrives is pumpkin. The orange and beautifully shaped vegetable is a mainstay in my kitchen, and I use it to make all kinds of dishes this time of the year.
Whole Wheat Roasted Pumpkin Pasta
This Creamy Whole Wheat Pumpkin Pasta is a delicious meal, perfect if you have raw pumpkin leftovers lying around in the fridge. Hello, pumpkin pasta sauce. It is easy to prepare and does without heavy cream or similar, making it naturally vegan. Winner!
I talked about using raw pumpkin for this recipe, not pumpkin purée. I like to use ingredients for my meals that are not processed and contain additives. Using raw vegetables and fruits is the best way to do so. Also, pumpkin purée is not something you can get here easy because it is not very known. My recipes always start with raw pumpkin, which is easier than you think. The best part? When using hokkaido pumpkin or butternut squash, save yourself some peeling. The skin is delicate enough to eat too.
Is whole wheat pasta healthy?
Whole wheat pasta is considered a complex carb option and contains some nutrients and fiber compared to regular pasta. Complex carbs digest more slowly. Hence, it keeps you fuller longer as opposed to simple carbs. You can swap the spaghetti with other pasta you like too. Use penne, fettuccine, fusilli or whatever pasta is your favourite. Make sure to use the whole wheat or spelt flour option to keep it nourishing.
Don’t like pasta? Serve this creamy sauce with potatoes or other veggies to make it get even more complex carbs in. Read on to get some tips and variations for this recipe.
Tips for making this recipe
I used Hokkaido pumpkin in this recipe, but it should also work with butternut squash.
Personalize it! Top the pasta with fresh herbs like parsley or sage if you have them at home. Or eat it with your favourite cheese (e.g. feta cheese, mozzarella, parmesan) for a non-vegan option. Crispy roasted bacon is also a great topping to serve with this pumpkin pasta.
You can prepare this sauce ahead and store it in an airtight container in the fridge for up to 4 days, making it an ideal meal prep dish.
More delicious pumpkin recipes
Whole Wheat Roasted Pumpkin Pasta
- 300 g hokkaido pumpkin (2 ½ cups diced)
- 2 garlic cloves
- 2 ½ tablespoon extra-virgin olive oil
- 200 g whole wheat spaghetti (7 oz)
- ¼ tablespoon ground nutmeg
- ¼ teaspoon cayenne pepper
- salt and pepper to taste
- feta cheese, parmesan or mozzarella
- fresh herbs (e.g. parsley, sage)
- crispy roasted bacon bits
- Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
- Dice the pumpkin into bite-sized chunks. Drizzle 1 tablespoon olive oil onto the baking sheet and place the pumpkin chunks onto it, leaving a little room between each chunk. Put the garlic cloves with the skin onto the baking sheet too. Drizzle over another tablespoon of the oil and season with salt, pepper and cayenne pepper. Bake for 20 minutes until tender.
- Meanwhile, cook the pasta according to the directions on the package. When the pasta is cooked keep some of the pasta water to use in the sauce later.
- Take the pumpkin out of the oven and remove the skin from the garlic. Place everything into a bowl or jar and blend with an immersion blender until creamy. Add pasta water until you reach the desired consistency.
- In a pan, heat ½ tablespoon olive oil in medium heat and add the blended pumpkin. Let simmer for 1-2 minutes and season with salt, pepper and cayenne if needed. If the sauce is too thick, add more pasta water.
- Mix with the cooked pasta and add toppings of your choice. Transfer onto plates and enjoy.
Nutritional values are estimates only calculated with the recipe calorie and nutrition calculator provided by verywellfit.com. The author of this website is not a nutritionist nor a doctor. All nutritional data provided in the recipes and correspondent blog posts are for informational purposes only. Do not use the information as nutritional or medical advice.