Satisfying Vegan Food

Creamy Pumpkin Pasta

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Average: 4.7 (17 votes)
(17 votes)
Creamy Pumpkin Pasta

Creamy pumpkin pasta - Autumn feel-good food. Photo: Beeke Hedder

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Health Score:
9,6 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
Calories:
499
calories
Calories

Healthy, because

Even smarter

Nutritional values

Abundant essential oils of sage can have a positive effect not only on sore throats. The well-known medicinal herb is also good for the stomach and can help with gastric distress or nausea.

Hokkaido also flatters the digestion. In addition, the pumpkin provides plenty of potassium - the mineral supports a balanced fluid balance in the body.

In addition to Hokkaido, butternut squash also fits wonderfully in the creamy pumpkin pasta. If you like, you can top this vegan autumn classic with chopped walnuts and some sage.

1 serving contains
(Percentage of daily recommendation)
Calorie499 kcal(24 %)
Protein19 g(19 %)
Fat13 g(11 %)
Carbohydrates75 g(50 %)
Sugar added0 g(0 %)
Roughage17.8 g(59 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E5.4 mg(45 %)
Vitamin K19.9 μg(33 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.9 mg(66 %)
Vitamin B₆0.5 mg(36 %)
Folate154 μg(51 %)
Pantothenic acid1.8 mg(30 %)
Biotin2.1 μg(5 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C31 mg(33 %)
Potassium1,287 mg(32 %)
Calcium106 mg(11 %)
Magnesium157 mg(52 %)
Iron6.5 mg(43 %)
Iodine7 μg(4 %)
Zinc3.6 mg(45 %)
Saturated fatty acids2 g
Uric acid191 mg
Cholesterol0 mg
Complete sugar11 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 Hokkaido pumpkin (approx. 32 ounces)
salt
4 Tbsps olive oil
30 ozs Whole Grain Pasta
½ bunch Sage
4 garlic cloves
9 ozs Oat Milk
2 Tbsps white balsamic vinegar
1 pinch Red pepper flakes
Nutmeg
peppers
How healthy are the main ingredients?
Oat Milkolive oilSageHokkaido pumpkinsaltgarlic clove
Preparation

Kitchen utensils

1 Blender

Preparation steps

1.

Clean, wash, halve, core, and cut the pumpkin into small cubes. Place in a baking dish, season with salt, drizzle with 2 tablespoons olive oil and bake in a preheated oven at 225 °C / 430 °F for 20 minutes.

2.

Cook pasta in boiling salted water for about 10 minutes until al dente. Drain and drain, reserving some of the pasta water.

3.

Allow pumpkin cubes to cool slightly and set aside a small bowl of cubes. Puree remaining pumpkin with pasta water and additional water, if necessary, in a stand mixer.

4.

Meanwhile, rinse sage, shake dry, pluck leaves and cut into strips. Peel garlic and cut into slices. Heat 2 tablespoons oil in a large frying pan. Sauté sage and garlic in it over medium heat for 5-7 minutes. Add pumpkin puree, oat drink, vinegar and spices and stir until smooth. Add a little pasta water if needed.

5.

Fold in pasta and diced pumpkin. Divide among 4 plates and serve.