If you’re craving a fall-inspired, simple and healthy creamy pasta recipe, this Vegan Pumpkin Pasta Sauce Recipe is it! Comes together in just 15-minutes and is packed with flavor!
Fall is in the air, folks, and this Vegan Pumpkin Pasta Sauce Recipe is sure to give you all the fall flavors that you’re craving while being packed with plant-based protein, fiber, vegetables and healthy fats and comes together in just 15-minutes. What else could you want from a pasta recipe?
You might be wondering how a creamy, vegan pasta sauce recipe could be packed with plant-based protein, and to answer this question, I present to you the magic of cannellini beans.
Cannellini beans (also known as white beans or navy beans) are plump beans that blend easily into creamy sauces, taking on the flavor of whatever you might be cooking. They pack a serious protein, fiber and iron and calcium punch. If you have my Soup Recipe Ebook, Everyday Vegan Soups, you probably already know how much I love adding cannellini beans to recipes that traditionally don’t have as much plant-based protein in them, like this Pumpkin Pasta Sauce Recipe.
Cannellini beans (aka white or navy beans) can be purchased in a can at most grocery stores, which is typically how I like to buy them. I’m all for cooking your own beans, but sometimes you just need pre-cooked beans on hand in a pinch. Just make sure to drain and rinse the legumes well when you’re using canned legumes!
Does anything scream fall more than pumpkin? Whether it’s a pumpkin spiced latte, pumpkin pie, pumpkin carving, or roasting pumpkin seeds, pumpkin totally dominates the fall season. So naturally, I had to add it to this pasta sauce recipe!
Pumpkin is an incredible source of Vitamin A, Vitamin C, Potassium and fiber! It carries a somewhat neutral, mildly sweet flavor, so it can easily be used in sweet or savory dishes depending on how it’s seasoned.
It’s important that you don’t mix up buying canned pumpkin purée and canned pumpkin pie filling, because they can be easily confused. Pumpkin pie filling has added sugar and pumpkin pie spices to make it sweet, and wouldn’t work so well in this recipe.
It may be hard to find canned pumpkin purée at some grocery stores as it tends to sell out quickly. I try to stock up at the beginning of the season, but if you didn’t have a chance to do that, don’t fear! You can always purchase a whole pumpkin, deseed it (and roast the seeds!), roast it at 450 F for about 30 minutes or until fork-tender, scoop out the inside from the skin, and blend it in a blender or food processor until smooth.
Pumpkin has a very mild, slightly sweet flavor, so I knew I wanted to help bring it to the savory-side with earthy herbs. Sage, rosemary and thyme add a beautiful mild flavor to this pasta sauce and make it absolutely delicious.
If you want to use fresh herbs, simply triple the amounts!
Coconut milk adds a creaminess to this pasta sauce recipe that can’t be matched! I chose to use full-fat coconut milk, but you could use light if you prefer. Just be aware that it won’t be quite as creamy!
The coconut milk doesn’t add a strong taste, so if you’re not a fan of coconut milk, I’d still recommend giving this a go! If you’re truly opposed to the idea, try another plant-based milk like oat or even soy.
To make the Vegan Pumpkin Pasta Sauce Recipe:
This recipe is truly simple and requires just a few steps!
– Boil your pasta water and cook as per package instructions (I always cook my pasta to Al Dente).
– Meanwhile, in a high-speed blender, blend the cannellini beans, pumpkin puree, coconut milk and vegetable stock.
– In a large saucepan, combine the pumpkin sauce mixture, along with the dried herbs, garlic, nutritional yeast, red pepper flakes (optional). Simmer until fragrant, then just mix in the pasta!
Vegan Pumpkin Pasta Sauce Recipe
Whip up this healthy vegan pumpkin pasta sauce to pour over your favorite pasta for a quick and easy meal!
- 454 g linguine or other pasta of choice
- 2 cups pumpkin purée
- 1 cup coconut milk I used full fat, but light would also work
- 1/2 cup low sodium vegetable stock
- 1 cup cooked white beans
- 3 cloves garlic minced
- 1/2 tsp dried sage
- 1/2 tsp dried rosemary
- 1/2 tsp dried thyme
- 3 tbsp nutritional yeast
- 1 lemon juiced
- 1/2 tsp red pepper flakes optional
- 1/2 tsp salt or to taste
- 1/2 tsp ground black pepper or to taste
Boil pasta water and cook pasta as per package instructions.
Meanwhile, add pumpkin purée, coconut milk, vegetable stock and white beans to a high speed blender or food processor. Blend until smooth.
Add sauce to a large saucepan over medium heat. Add minced garlic, nutritional yeast, thyme, rosemary, sage, salt and pepper. Bring to a low boil, then reduce heat to low. Cook at low heat for 10 minutes, stirring occasionally.
Once pasta is cooked, add into sauce and stir to combine. Stir in lemon juice and red pepper flakes, serve and enjoy!
Looking for more recipes like this? Check these out!
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