Creamy Vegan Pumpkin Penne with Fresh Herbs
This Creamy Vegan Pumpkin Penne is a delightful and healthy twist on classic pasta dishes. Inspired by the rich flavors of pumpkin and the warmth of spices, this comfort food is perfect for a cozy dinner. The creamy sauce, made with pureed pumpkin and unsweetened soymilk, is not only vegan but also packed with nutrients. Fresh herbs add a burst of flavor, bringing the dish to life. Serve it with your choice of vegan cheese or fresh parmesan for an extra layer of richness. This dish pairs wonderfully with whole wheat or veggie-based pasta options, making it a nutritious meal that everyone can enjoy.
2
Servings
339
Calories
10
Ingredients
Ingredients
Chopped onion
1/3 cup (Chop)
Garlic clove
1 (Minced (approx. 1/2 tsp))
Olive oil
1 tablespoon (N/A)
Pumpkin puree
2/3 cup (N/A)
Vegetable broth
1 cup (N/A)
Water
1/2 cup (N/A)
Unsweetened soymilk
2 tablespoons (N/A)
Ground nutmeg
1/2 teaspoon (N/A)
Penne pasta
1/2 lb (N/A)
Fresh flat-leaf parsley
3 tablespoons (Minced)
Instructions
1
In a large skillet, heat the olive oil over moderate heat. Add the chopped onion and minced garlic, sautéing until the onion is soft and translucent, about 5-7 minutes.
2
Stir in the pumpkin puree, vegetable broth, water, unsweetened soymilk, ground nutmeg, and season with salt and pepper to taste.
3
Allow the sauce to simmer over low heat for about 10 minutes, stirring occasionally, so the flavors meld together.
4
While the sauce simmers, bring a large pot of salted water to a boil. Add the penne pasta and cook until al dente, about 8 minutes. Drain the pasta, reserving about 1 cup of the cooking water.
5
Combine the cooked penne with the simmering pumpkin sauce. Cook over moderate heat, stirring well to coat the pasta, and add reserved cooking water gradually until the desired creaminess is achieved. This should take about 5-10 minutes.
6
Remove the skillet from the heat. Stir in the minced fresh parsley and adjust seasoning if necessary. Serve immediately, garnished with parmesan cheese or your favorite vegan cheese, if desired.
Nutrition Information
7g
Fat
57g
Carbs
9g
Protein
8g
Fiber
Frequently Asked Questions
Frequently Asked Questions
Is this recipe vegan?
Yes, the recipe is entirely vegan as it uses pumpkin puree and unsweetened soymilk instead of dairy.
Is this pumpkin penne gluten-free?
The recipe is tagged as gluten-free, but you must ensure you use a certified gluten-free penne pasta to meet this requirement.
How many servings does this recipe make?
This recipe is designed to yield 2 servings.
What are the calorie counts for this dish?
Each serving contains approximately 339 calories.
How much fat is in the Creamy Vegan Pumpkin Penne?
There are 7g of fat per serving in this dish.
What is the carbohydrate content per serving?
Each serving contains 57g of carbohydrates.
How much protein does this meal provide?
This recipe provides 9g of protein per serving.
How much fiber is in this pumpkin pasta?
This dish is high in fiber, offering 8g per serving.
What type of pasta is recommended?
The recipe calls for penne pasta, but mentions that whole wheat or veggie-based pasta options work wonderfully.
How long do I need to sauté the onion and garlic?
You should sauté the onion and garlic for about 5-7 minutes until the onion is soft and translucent.
How much pumpkin puree is required?
The recipe requires 2/3 cup of pumpkin puree.
What kind of milk should I use for the sauce?
The recipe specifies 2 tablespoons of unsweetened soymilk for the creamy texture.
Can I use a different herb instead of parsley?
The recipe calls for 3 tablespoons of minced fresh flat-leaf parsley, but you can adjust based on your preference.
How long should the sauce simmer?
The sauce should simmer over low heat for about 10 minutes to let the flavors meld.
What spice gives the sauce its warmth?
Ground nutmeg is used to provide warmth and depth to the pumpkin sauce.
How much pasta should I boil?
Use 1/2 lb of penne pasta for this recipe.
Why should I reserve the pasta cooking water?
The reserved cooking water is added to the sauce and pasta to achieve the desired level of creaminess.
How much vegetable broth is needed?
The recipe uses 1 cup of vegetable broth.
What is the total number of ingredients?
There are 10 main ingredients in this recipe.
Can I use a different type of oil?
The recipe suggests 1 tablespoon of olive oil for sautéing.
How long should I cook the penne?
Cook the pasta until al dente, which typically takes about 8 minutes.
Can I add cheese to this dish?
Yes, you can garnish the dish with vegan cheese or fresh parmesan if you are not strictly vegan.
Is this recipe considered a quick meal?
Yes, it is tagged as a quick meal and is suitable for a cozy, efficient dinner.
What is the base of the creamy sauce?
The sauce base consists of pumpkin puree, vegetable broth, and unsweetened soymilk.
How much garlic is included?
The recipe uses 1 garlic clove, which is approximately 1/2 teaspoon when minced.
What kind of onion is used?
The recipe calls for 1/3 cup of chopped onion.
Does the recipe include water?
Yes, 1/2 cup of water is added to the sauce components before simmering.
How do I know when the sauce is ready?
The sauce is ready once it has simmered for 10 minutes and then combined with the pasta to reach your preferred creaminess.
Can I use fresh pumpkin?
While the recipe calls for puree, you can use fresh pumpkin if it is cooked and pureed to a smooth consistency first.
What makes this dish healthy?
It is nutrient-packed due to the pumpkin, uses heart-healthy olive oil, and provides a good amount of fiber and protein.