Vegan Pumpkin Pasta Sauce

Name: Vegan Pumpkin Pasta Sauce
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 2 cups roasted pumpkin; 3 cloves garlic, minced; 1 tablespoon olive oil; 1 teaspoon dried thyme; 1 teaspoon dried sage; Salt and pepper to taste; 1 cup vegetable broth; 1/2 cup coconut milk; Pasta of choice

Highlighted under: Healthy & Light

Transform your pasta nights with this creamy Vegan Pumpkin Pasta Sauce that combines the rich flavors of roasted pumpkin, fragrant garlic, and aromatic herbs. This easy, healthy recipe is perfect for a quick weeknight dinner or a cozy fall gathering, offering a deliciously satisfying alternative to traditional pasta sauces. Serve it over your favorite pasta, and enjoy a delightful dish that's not only plant-based but also packed with nutrients.

Created by

Anna Johnson

Last updated on 2025-10-15T13:43:09.572Z

This Vegan Pumpkin Pasta Sauce is not just healthy but packed with flavor. It brings together a perfect harmony of roasted pumpkin, garlic, and herbs that will elevate your pasta dish.

Perfect for Every Occasion

This Vegan Pumpkin Pasta Sauce is a versatile dish that adapts beautifully to various occasions. Whether you're having a casual weeknight dinner or hosting a holiday gathering, this sauce makes an impressive and comforting meal. The creamy texture and rich flavors of roasted pumpkin and spices envelop your pasta, transforming a simple dish into something truly special.

During the fall season, pumpkins are abundant and this recipe takes full advantage of that. It's a great way to showcase seasonal ingredients while also providing a hearty, plant-based dish that everyone's bound to enjoy. Plus, the vibrant color of the sauce adds an aesthetic appeal to your dining table.

Nutritional Benefits

Pumpkin is not only delicious but also a nutritional powerhouse. It’s rich in vitamins A and C, which support eye health and immune function, respectively. Combined with coconut milk, this sauce not only adds a unique flavor but also incorporates healthy fats that keep you feeling satisfied longer.

Garlic, a key ingredient in this sauce, is known for its numerous health benefits, including anti-inflammatory and antioxidant properties. By using vegetable broth instead of cream, this recipe remains low in calories while being packed with flavor, making it a guilt-free indulgence that you can enjoy without compromising your dietary goals.

Customization Tips

One of the best aspects of this Vegan Pumpkin Pasta Sauce is its adaptability. If you're a fan of spice, consider adding a pinch of red pepper flakes for a gentle kick. You can also experiment with fresh herbs like basil or parsley to enhance the flavor profile according to your preference.

For a heartier meal, feel free to mix in sautéed vegetables such as spinach, kale, or mushrooms. Not only does this add more nutrients to your dish, but it also introduces diverse textures and flavors, making every bite exciting. Additionally, the sauce pairs wonderfully with various pasta shapes, so choose what you love best!

Ingredients

Gather these ingredients to create your sauce:

Ingredients

2 cups roasted pumpkin
3 cloves garlic, minced
1 tablespoon olive oil
1 teaspoon dried thyme
1 teaspoon dried sage
Salt and pepper to taste
1 cup vegetable broth
1/2 cup coconut milk
Pasta of choice

Make sure to measure everything out before starting.

Instructions

Follow these steps to prepare your Vegan Pumpkin Pasta Sauce:

Prepare the Pumpkin

If you're using fresh pumpkin, roast it in the oven until tender and then scoop it out.

Sauté Garlic

In a pan, heat olive oil over medium heat and sauté minced garlic until fragrant.

Combine Ingredients

Add the roasted pumpkin, thyme, sage, vegetable broth, and coconut milk to the pan. Stir well to combine.

Blend for Creaminess

Use an immersion blender or a regular blender to puree the mixture until smooth. Season with salt and pepper to taste.

Serve Over Pasta

Cook your preferred pasta according to package instructions, then toss the sauce with the pasta. Serve warm.

Enjoy your creamy Vegan Pumpkin Pasta Sauce!

Storage and Reheating

Once you've prepared this Vegan Pumpkin Pasta Sauce, it can be easily stored in an airtight container in the refrigerator for up to a week. This makes it perfect for meal prepping or enjoying leftovers throughout the week. Ensure the sauce is completely cooled before transferring to containers to maintain its freshness.

When reheating, you can gently warm the sauce on the stove over low heat. If the sauce thickens too much, simply add a splash of vegetable broth or water to reach your desired consistency. The flavors will develop further upon reheating, making each serving just as delicious as the first.

Serving Suggestions

This creamy Vegan Pumpkin Pasta Sauce pairs well with a variety of toppings to enhance your dish. A sprinkle of nutritional yeast can add a cheesy flavor that complements the pumpkin beautifully. For a finishing touch, consider garnishing with fresh herbs or a drizzle of balsamic reduction for added depth.

To round out your meal, serve this pasta with a side salad or some garlic bread. The combination will not only offer different textures but will also create a well-rounded dining experience that leaves you satisfied and nourished.

Questions About Recipes

→ Can I use canned pumpkin instead of fresh?

Yes, canned pumpkin can be a great time-saver for this recipe.

→ Is this sauce gluten-free?

Yes, as long as you use gluten-free pasta.