Creamy Pumpkin Pasta recipe

Name: Creamy Pumpkin Pasta
Total time: 30 min
Yield: 2 servings
Cuisine: Italian
Ingredients: 200g Pasta; 200g Pumpkin purée; 1 Onion; 2 cloves Garlic; 150ml Vegetable stock; 60ml Non-Dairy creamer; to taste Black pepper; 30g Parmesan

A comforting pasta dish with a smooth, savoury sauce finished with non-dairy creamer. It is rich, warming and perfect for dinner.

30 min · Medium · Italian Jump to method

Ingredients

2 servings

200g Pasta
200g Pumpkin purée
1 Onion
2 cloves Garlic
150ml Vegetable stock
60ml Non-Dairy creamer
to taste Black pepper
30g Parmesan

Nutrition	Per serving
Calories	429 kcal
Protein	14.5 g
Carbohydrates	68 g
Fat	11.5 g
Saturated fat	4.5 g
Fibre	6.5 g
Sugar	5.5 g
Sodium	520 mg

Why this works

A moderately energising pasta dish with some fibre and micronutrients from pumpkin and onion, but fairly carb-heavy and not especially low in salt or saturated fat.

Beta-carotene. Pumpkin purée provides beta-carotene, which the body converts to vitamin A for vision, skin and immune support.

B-vitamins and energy. Pasta contributes carbohydrate for energy, while garlic and onion add small amounts of B vitamins and beneficial plant compounds.

Sodium and saturated fat. Vegetable stock and Parmesan can push sodium and saturated fat up, depending on the brands used.

Method

Cook the pasta in salted water until al dente, then drain and reserve a little cooking water.
Soften the onion in a pan, add the garlic and cook for 1 minute.
Stir in the pumpkin purée and vegetable stock, then simmer until slightly thickened.
Add the non-dairy creamer and black pepper, then toss through the pasta with a splash of reserved water if needed.
Serve hot, topped with Parmesan if using.

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