Vegan Pumpkin Pasta Sauce

Name: Vegan Pumpkin Pasta Sauce
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Ingredients: 1 can (15 oz) pumpkin puree; 1 cup coconut milk; 2 cloves garlic, minced; 1 teaspoon onion powder; 1 teaspoon salt; 1/2 teaspoon black pepper; 1 teaspoon dried sage; 1 teaspoon ground nutmeg; 2 tablespoons olive oil; Pasta of choice (for serving)

Highlighted under: Healthy & Light

Transform your pasta nights with this creamy Vegan Pumpkin Pasta Sauce that combines the earthy sweetness of pumpkin with aromatic spices. Quick and simple, this luscious sauce is perfect for drizzling over your favorite noodles, creating a hearty, wholesome meal that’s packed with flavor and nutrition. Ideal for cozy dinners and fall gatherings, this sauce will leave everyone asking for seconds.

Created by

Emma Johnson

Last updated on 2025-10-15T13:29:59.145Z

Discover the joy of cooking with seasonal ingredients using this delicious Vegan Pumpkin Pasta Sauce. It’s a warm and inviting add-on to any pasta dish.

A Creamy Delight for Every Occasion

This Vegan Pumpkin Pasta Sauce is more than just a seasonal delight; it can be enjoyed all year round. The creamy texture combined with the natural sweetness of pumpkin makes it a versatile sauce that pairs beautifully with various pasta types. Whether you're looking for a comforting dish on a chilly evening or a show-stopping meal for guests, this sauce has got you covered. You can easily dress it up with sautéed vegetables or keep it simple with just a sprinkle of herbs.

One of the best aspects of this recipe is its adaptability. You can easily incorporate additional ingredients to suit your taste preferences. Consider adding some roasted chickpeas for added protein, or toss in fresh spinach for a nutritional boost. This sauce is a fantastic base that allows your creativity to shine, making each meal a unique culinary experience.

Healthy Comfort Food

Eating healthy doesn’t have to mean sacrificing flavor. This Vegan Pumpkin Pasta Sauce is loaded with nutrition while still being incredibly satisfying. Pumpkin is rich in antioxidants, vitamins, and minerals, offering a wealth of health benefits. Combined with coconut milk, this sauce provides healthy fats that promote satiety and help your body absorb important nutrients.

Moreover, the spices in this sauce not only elevate the flavor but also contribute to your overall well-being. Sage offers anti-inflammatory properties, while nutmeg can aid digestion. Together, these ingredients create a hearty meal that nurtures your body and makes you feel good from the inside out.

Perfect for Meal Prepping

If you're someone who loves to meal prep, this Vegan Pumpkin Pasta Sauce is a game changer. It stores well in the refrigerator for up to a week, and you can easily freeze leftovers for up to three months. This means you can make a big batch and have wholesome meals ready to go for busy weekdays or unexpected guests.

Simply reheat the sauce on the stove while you cook fresh pasta, and you’ll have a delicious meal in minutes. The rich flavors will develop even more after sitting, making it a great option for those who value convenience without compromising on taste.

Ingredients

Gather the following ingredients before starting:

Ingredients

1 can (15 oz) pumpkin puree
1 cup coconut milk
2 cloves garlic, minced
1 teaspoon onion powder
1 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon dried sage
1 teaspoon ground nutmeg
2 tablespoons olive oil
Pasta of choice (for serving)

Once you have your ingredients ready, you can start making your sauce!

Instructions

Follow these steps to create your delicious sauce:

Prepare the Sauce

In a medium saucepan, heat olive oil over medium heat. Add minced garlic and sauté until fragrant, about 1 minute. Stir in the pumpkin puree, coconut milk, onion powder, salt, black pepper, sage, and nutmeg.

Cook for about 5 minutes, stirring occasionally.

Combine with Pasta

Reduce heat to low and let the sauce simmer while your pasta cooks. Once the pasta is al dente, drain and add it to the sauce. Toss to combine and ensure all noodles are coated with the creamy sauce.

Serve and Enjoy!

Serve the pasta warm, topped with additional spices or herbs of your choice. Enjoy your delicious Vegan Pumpkin Pasta Sauce!

Your Vegan Pumpkin Pasta is ready to serve! Enjoy!

Storage Tips

To maximize the shelf life of your Vegan Pumpkin Pasta Sauce, make sure to store it in an airtight container. This will help prevent spoilage and maintain freshness. If you opt to freeze it, use freezer-safe containers or bags and remember to leave some space for expansion as liquids can expand when frozen.

When you're ready to use frozen sauce, simply thaw it in the refrigerator overnight or use the defrost setting on your microwave. Reheat gently on the stove for the best results, stirring frequently until it reaches the desired temperature.

Serving Suggestions

This sauce pairs beautifully with a variety of pasta shapes, from classic spaghetti to hearty penne or even gluten-free options. You can also serve it over other grain alternatives like quinoa or brown rice for a different twist. For an added crunch, consider topping your dish with toasted pumpkin seeds or crushed walnuts.

For those who enjoy heat, a pinch of red pepper flakes can elevate this dish further, giving it an exciting kick. Complement the flavors with freshly chopped herbs such as parsley or basil for that extra layer of freshness. Your Vegan Pumpkin Pasta Sauce can easily be customized to fit your palate perfectly!

Nutritional Benefits of Pumpkin

Pumpkin is often celebrated for its numerous health benefits. It is an excellent source of beta-carotene, which converts to vitamin A in the body, promoting good vision and immune function. Additionally, pumpkin is high in fiber, which is essential for healthy digestion and helps maintain steady blood sugar levels.

Moreover, the low-calorie content of pumpkin makes it an ideal food choice for those looking to lose or maintain weight. Its natural sweetness can help satisfy sweet cravings in a healthier way, allowing you to indulge without guilt while enjoying a comforting meal.

Questions About Recipes

→ Can I use fresh pumpkin instead of canned?

Yes, you can use fresh pumpkin. Just roast and puree it before adding it to the sauce.

→ Is this sauce gluten-free?

Yes, if you use gluten-free pasta, this sauce is gluten-free.