Pumpkin Pasta Sauce

I love incorporating different vegetables into family favorite meals. Especially when the seasons change and new produce hits the market shelves. Currently, we’re loving on all things butternut squash and pumpkin!

We eat pasta at least once a week and the kids almost always happily lick their plates clean. Changing up our typical marinara sauce for a creamy pumpkin pasta sauce instead has proven to be a winner!

Pumpkin ~ While you could certainly make your own homemade pumpkin purée, it’s so much easier and more convenient to buy canned. Just be sure to use 100% pure pumpkin purée and not pumpkin pie filling. This recipe calls for the whole can (15 ounces) so there’ll be no awkward leftovers.

Aromatics ~ Onion and garlic add flavor.

Carrots ~ I love the addition of finely diced carrots in this pumpkin pasta sauce recipe. They bring a natural sweetness that perfectly complements the earthy pumpkin.

If you prefer a smooth sauce with no chunky veggies, you could purée the sauce in a blender before adding the pasta. Or just leave out the carrots.

Spices ~ I’ve used thyme, smoked paprika and a touch of nutmeg.

You can swap out the thyme for sage, if you prefer. Chili powder or a pinch of red pepper flakes. would be a tasty sub for smoked paprika.

And I almost always add a pinch of nutmeg to cream sauces, but you can leave it out if you don’t have it. Or use cinnamon instead.

Milk ~ Any unsweetened, plain non-dairy milk will do. I used almond milk, but soy milk, oat milk, or light coconut milk will all work. I wouldn’t recommend using full-fat coconut milk, as it has a very distinct coconut flavor that I don’t think would work all that well here.

Miso paste ~ Miso paste has a rich, salty, savory flavor. In other words – umami!

You might find parmesan cheese or sharp cheddar cheese in some pumpkin sauce recipes. The miso is a great replacement for that cheesy, salty flavor in this vegan version.

Miso paste lasts virtually forever in the fridge, so don’t worry about buying a container and not using it all right away. Use some of it to try my Miso Parsley Hummus, Mushroom Ramen Soup, or Vegan Instant Ramen Noodles.

Pasta ~ You’ll need pasta for serving this creamy pumpkin sauce. I like curly pasta, like rotini, cavatappi, or gemelli. But almost any pasta will do. Use gluten-free pasta if you wish.

Extras ~ This recipe is really quite versatile.

You could garnish this dish with toasted walnuts or pumpkin seeds.

Stir in some chopped kale or spinach.

If you want this to be a bit more marinara-like, stir in a can of diced tomatoes.

Or instead of serving it as a main course, serve it up as a side dish alongside some vegan sausages or vegan chicken cutlets.

How to make the recipe

First, bring a large pot of water to a boil. Once the water is boiling, salt it well. Cook your pasta of choice according to the package directions until al dente.

Save 1 cup of the pasta cooking water before draining!!

While the pasta is cooking, make the pumpkin sauce.

Sauté the onion, garlic, and carrots in a little bit of oil or vegan butter until tender. Add the spices and sauté until fragrant.

Add the pumpkin and milk and whisk until fully combined and smooth. Simmer until thick and bubbly.

Stir in the miso paste.

Taste and adjust seasoning to your liking.

If the sauce is too thick, add some of the pasta cooking water. If you forgot to save the cooking water, add some vegetable broth or extra milk.

Garnish with fresh thyme and stir in the pasta.

Storage and freezing