The Autumn Pumpkin Pasta is a delightful celebration of fall flavors, bringing together the creamy sweetness of pumpkin with aromatic herbs and spices. This comforting dish offers a perfect balance of indulgence and nourishment, with whole wheat pasta providing a satisfying base for the velvety pumpkin sauce.
The recipe's versatility shines through its adaptability - swap pumpkin for butternut squash (or a different winter squash), experiment with different pasta shapes and types (go beyond the typical wheat – try lentil-based or chickpea), or add your favorite autumn vegetables to make it your own.
By embracing autumn's harvest in this dish, we not only treat our taste buds to the season's best flavors but also participate in the age-old rhythm of seasonal eating. This connection to nature's cycle can deepen our appreciation for our food and its origins, fostering a sense of harmony with the world around us.
Nourishing Highlights
Pumpkin
🔸 Rich in beta-carotene, which the body converts to vitamin A for eye health and immunity
🔸 High in fiber, promoting digestive health and satiety
🔸 Contains antioxidants that may reduce the risk of chronic diseases
Whole Wheat Pasta
🔸 Provides complex carbohydrates for sustained energy
🔸 Good source of fiber, supporting digestive health
🔸 Contains B vitamins, important for energy metabolism
Pumpkin Seeds
🔸 Excellent source of magnesium, crucial for various bodily functions
🔸 Rich in zinc, supporting immune function
🔸 Contain healthy fats and plant-based protein
Ingredients
※ 12 oz whole wheat penne pasta
※ 1 tbsp olive oil
※ 1 small onion, diced
※ 2 cloves garlic, minced
※ 1 cup pumpkin puree
※ 1 cup milk (dairy or plant-based)
※ 1/4 cup grated Parmesan cheese
※ 1/4 tsp nutmeg
※ 1/4 tsp dried sage
※ Salt and pepper to taste
※ 1/4 cup toasted pumpkin seeds
※ Optional: Cooked chicken or sausage for added protein
Putting it all together
Bring a large pot of salted water to boil. Cook pasta according to package instructions until al dente. Before draining, reserve 1/2 cup of pasta water.
While pasta cooks, heat olive oil in a large skillet over medium heat. Add onion and cook until softened, about 5 minutes, stirring occasionally.
Add garlic and cook for another minute, stirring constantly to prevent burning.
Reduce heat to medium-low. Stir in pumpkin puree, milk, Parmesan cheese, nutmeg, and sage. Simmer for 5 minutes, stirring occasionally to prevent sticking.
If the sauce is too thick, gradually add some of the reserved pasta water until you reach your desired consistency.
Add cooked pasta to the skillet and toss gently to coat with the sauce.
If using, add cooked chicken or sausage and heat through, stirring gently.
Taste and season with salt and pepper as needed.
Serve hot, topped with toasted pumpkin seeds..
Notes from the Kitchen
Make it your Own
Don't have pumpkin puree? Butternut squash works great too.
For a dairy-free version, use your favorite plant-based milk and nutritional yeast instead of Parmesan.
Feel free to add roasted vegetables like Brussels sprouts or kale for extra nutrition and texture.
For added nutrition and texture, consider stirring in some baby spinach or kale just before serving. You could also top with some crispy sage leaves for an extra autumnal touch.
Don't be afraid to play with the spices - a pinch of cinnamon or a dash of red pepper flakes can add interesting flavor dimensions!
Mindful Cooking
Choose organic, locally-sourced pumpkins or squash when possible.
Make your own pumpkin puree from scratch to reduce packaging waste.
Use leftover pumpkin seeds by roasting them for a nutritious snack.
Store any leftover sauce separately from pasta to extend freshness.
As you enjoy this Autumn Pumpkin Pasta, take a moment to savor the creamy texture and warm, comforting flavors. Notice how the pumpkin and spices evoke the essence of the season. This mindful approach to eating helps us fully appreciate and benefit from the nourishing foods we consume while celebrating the flavors of autumn.
I'd love to hear about YOUR Autumn Pumpkin Pasta creations!
Share your variations and experiences in the comments below.
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