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Pumpkin season is the perfect time to embrace rich, comforting flavors, especially when combined in a delicious, plant-based dish. This creamy vegan pumpkin pasta is made with simple, wholesome ingredients like pumpkin and whole-grain pasta. It's packed with flavor, fiber, and nutrients and made with no oil.

A bowl of creamy pumpkin pasta with a woman's hand twirling pasta around a fork.

Why Choose Whole Plant Food Ingredients?

A whole food, plant-based nutrition plan focuses on minimally processed plant-based foods, emphasizing the nutritional value of whole grains, legumes, vegetables, fruits, nuts, and seeds. This approach is known for its benefits, including reduced risk of chronic diseases, improved digestion, and better weight management.

For this recipe, whole food ingredients like pumpkin puree, whole grain pasta, and homemade cashew parmesan provide not only a flavorful meal but also one that’s rich in fiber, healthy fats, vitamins, and minerals. Using unsweetened soy milk keeps the dish creamy without the need for heavy oils or dairy-based cream, while garlic, nutmeg, and crushed red peppers bring layers of complexity to the flavor profile.

Key Ingredients for Vegan Pumpkin Pasta

Ingredients for pumpkin pasta: pumpkin puree, garlic, soymilk, spices, whole grain pasta, cashew parmesan cheese and fresh sage.

1. Pumpkin Puree

Pumpkin is a nutrient powerhouse. It's rich in beta-carotene, an antioxidant that your body converts to vitamin A, which is essential for vision and immune health. The natural sweetness and creamy texture of pumpkin puree make it an excellent base for sauces.

2. Unsweetened Soy Milk

For the creamy component, unsweetened soy milk is ideal because it has a neutral flavor and provides a smooth texture.

3. Whole Grain Pasta

Whole-grain pasta offers more fiber and nutrients compared to its refined counterparts. It has a nuttier flavor and pairs perfectly with the creamy pumpkin sauce. I used whole wheat spaghetti, but feel free to use your favorite pasta, even a gluten-free variety.

4. Garlic

Garlic is a must-have for building depth in the sauce. It provides a savory, aromatic base that enhances the dish's overall flavor.

5. Nutmeg

Nutmeg adds a warm, slightly sweet spice that complements the pumpkin puree beautifully. A small pinch goes a long way in elevating the flavor.

6. Crushed Red Peppers

For a little heat, crushed red peppers provide the perfect balance to the sweetness of the pumpkin and the richness of the sauce.

7. Black Pepper

Black pepper adds warmth and enhances the other flavors without overpowering them.

8. Sage

Fresh sage brings an earthy, savory flavor with slightly peppery and citrusy notes. Sage is a classic herb that pairs exceptionally well with pumpkin.

9. Homemade Cashew Parmesan Cheese

The final touch to this creamy dish is a sprinkle of homemade cashew parmesan cheese. This plant-based alternative to traditional parmesan offers a nutty, savory flavor with a hint of salt, making it the perfect topping.

How to Make This Creamy Vegan Pumpkin Pasta

Prepare the Cashew Parmesan Cheese: If you don't have homemade vegan parmesan cheese on hand, make this first, then set it aside.
Cook the pasta: In a large pot, bring water to a boil and cook your pasta according to package instructions for al dente pasta (al dente means "to the tooth" or with a slight bite). Reserve about a cup of the pasta cooking water, then drain the rest and set aside.
Make the Creamy Pumpkin Sauce: Blend the pumpkin puree with the soymilk until smooth and creamy. If the sauce is too thick, add ¼ to ½ cup of the pasta cooking water to help thin it out. Set it aside.
Saute the Garlic and Spices: In a large saute pan, add ¼ cup of the pasta cooking water and turn the heat up to medium. When it heats up, add the garlic and spices and cook for about 3 to 4 minutes. If the pan dries up, add some more cooking water. When garlic is tender, add the blended pumpkin sauce and stir well to combine.
Combine Pasta and Sauce: Toss the cooked pasta with the sauce until it is well coated.
Garnish and Enjoy: Serve this creamy pumpkin pasta hot topped with fresh chopped sage and a generous sprinkle of homemade cashew parmesan cheese. Salt to taste and enjoy!

Step-by-step instructions

Spaghetti being added to a pot of boiling water on the stovetop. — Cook the pasta according to package instructions for al dente; reserve about a cup of the pasta water. Then drain and set aside.

Pumpkin puree and soymilk in a blender cup. — Add pumpkin puree, ¼ cup of the pasta cooking water, and plain, unsweetened soymilk to a blender.

Pumpkin and soymilk mixture that has been blended. — Blend the pumpkin sauce mixture until smooth and creamy. Add more pasta water if necessary to achieve desired consistency.

Pasta water being added to a large skillet to cook garlic and spices. — Add ¼ cup of pasta cooking water to a large skillet or saute pan. Turn the heat to medium.

Garlic and spices being added to a hot skillet with pasta water on the stovetop. — Add chopped garlic and spices to the skillet.

Garlic and spices being stirred in the skillet with a wooden spoon. — Saute for about 3 to 4 minutes or until garlic is tender.

Pumpkin sauce mixture being added to the skillet with sautéed garlic and spices. — Add pumpkin sauce mixture to the skillet with sauteed garlic and spices.

Creamy pumpkin pasta sauce being stirred in the skillet with a wooden spoon. — Stir well to combine. Allow the sauce to heat through.

Cooked pasta being added to the skillet with the creamy vegan pumpkin sauce. — Combine the pasta with the sauce until it is well-coated.

The pasta will absorb some of the sauce, causing it to thicken. If it's too thick, add more pasta water or soymilk.

Skillet with creamy vegan pumpkin pasta with sauce coating the spaghetti pasta.

Leftovers can be stored in a covered container in the refrigerator for up to four days. They can also be frozen for up to four months by putting them into a freezer-safe container. To eat from frozen, thaw in the refrigerator and warm on the stovetop or microwave.

Why You'll Love this Pasta Dish

Nutritional Benefits: Whole grain pasta and pumpkin are both excellent sources of fiber, which aids digestion and helps keep you feeling full and satisfied. Pumpkin is packed with antioxidants and Vitamin A. Cashews and nutritional yeast in the parmesan topping add healthy fats, magnesium, zinc, and B-vitamins.
Fast and Easy: This pumpkin pasta dish can be made in under 30 minutes, making it great for a busy weeknight meal.
Versatility: For more nutrient density, add a handful of baby spinach, some steamed broccoli, roasted Brussels sprouts, or sauteed mushrooms. To make it gluten-free, swap out the whole wheat for your favorite gluten-free pasta.

Creamy vegan pumpkin pasta in a bowl topped with fresh chopped sage and cashew parmesan cheese.

This creamy vegan pumpkin pasta is a comforting, nutritious, and flavorful meal that’s easy to make and perfect for the fall season. Whether you’re following a whole food plant-based diet, doing the Daniel Fast, or just looking to add more plant-based meals to your routine, this dish is sure to become a favorite. Topped with savory homemade cashew parmesan and fresh chopped sage, it’s a satisfying and wholesome meal that you can feel good about serving to your family or enjoying on a cozy night in.

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Vegan Pumpkin Pasta

Why Choose Whole Plant Food Ingredients?