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A quick and cozy vegan pumpkin pasta dish with a creamy, dairy-free sauce made from canned pumpkin puree, perfect for fall and customizable with veggies or vegan cheese.

  • Total Time: 10 minutes
  • Yield: 4 servings 1x

Ingredients

Scale
  • 8 oz (about 2/3 box) pasta, cooked and drained (reserve about 1/2 cup pasta cooking water)
  • 3 tablespoons oil (olive oil or neutral oil)
  • 1/2 onion, chopped (or green onion/scallion tops for low-FODMAP)
  • 3 garlic cloves, chopped
  • 2 tablespoons all-purpose flour
  • 1 1/2 cups canned pumpkin puree (not pumpkin pie filling)
  • 1/4 cup reserved pasta cooking water
  • 1/4 cup vegetable stock or water
  • 1 teaspoon salt (adjust to taste)
  • Pepper, to taste
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground cinnamon
  • 1/2 teaspoon dried thyme

Instructions

  1. Cook pasta according to package directions, reserving about 1/2 cup of pasta cooking water, then drain.
  2. Heat 3 tablespoons oil in a large pan over medium heat.
  3. Add chopped onion and garlic and sauté until translucent and fragrant, about 5 minutes.
  4. Add 2 tablespoons flour and stir to combine, cooking about 30 seconds to form a roux.
  5. Pour in reserved pasta water, vegetable stock or water, and canned pumpkin puree; stir to combine.
  6. Bring to a gentle simmer and cook until the sauce thickens, about 3 minutes.
  7. Blend the sauce until smooth using an immersion blender or transfer carefully to a blender to pulse.
  8. Return the blended sauce to the pan and add salt, pepper, nutmeg, cinnamon, and dried thyme; stir and adjust seasoning.
  9. Toss the cooked pasta with the sauce until each noodle is coated, adding extra reserved pasta water if needed to reach desired consistency.
  10. Sauté optional add-ins such as mushrooms, spinach, broccoli, or Swiss chard separately and fold them into the pasta.
  11. Optionally stir in plant-based cream or sprinkle with vegan Parmesan before serving.

Notes

Reserve at least 1/2 cup pasta water before draining to help emulsify the sauce for a silky texture., Use canned pumpkin puree, not pumpkin pie filling, for a neutral savory base., For a low-FODMAP option, swap onions with green parts of scallions., Spices like nutmeg and cinnamon can be adjusted or swapped for herbs like rosemary or sage to change flavor profile., Store sauce separately from pasta in airtight container in the refrigerator for 3 to 5 days; reheat gently and thin with water or pasta water if thickened., Add veggies separately sautéed to keep them bright and crisp., To make the sauce richer, add a splash of plant-based cream or vegan milk., This recipe is great for beginners and suitable for quick weeknight meals or holiday side dishes.

  • Author: Ashley
  • Prep Time: 3 minutes
  • Cook Time: 7 minutes
  • Category: Main Course

Nutrition

  • Serving Size: 1 serving
  • Calories: 200
  • Fat: 11g
  • Carbohydrates: 22g
  • Protein: 4g