Savory Excessive-Fiber Pumpkin Pasta [vegan option] • Wholesome Helper

This savory high-fiber pumpkin pasta is a straightforward fall dinner made with pumpkin puree, white beans, arugula, feta, and roasted pumpkin seeds.

This savory high-fiber pumpkin pasta is a comfortable, flavorful twist on conventional pasta night time. Made with pumpkin puree, white beans, contemporary arugula, feta, and roasted pumpkin seeds, this simple pumpkin pasta recipe is full of fiber and healthful substances whereas nonetheless being hearty and satisfying.

The pumpkin provides a creamy texture and delicate sweetness to the sauce, whereas garlic, thyme, rosemary, and pumpkin pie spice give it loads of savory fall taste. White beans add additional fiber and protein, and contemporary arugula brings a peppery chunk that balances the richness of the feta and olive oil.

Better of all, this wholesome pumpkin pasta comes collectively in about half-hour, making it a straightforward weeknight dinner for fall.

Why You’ll Love This Savory Pumpkin Pasta

• Excessive in fiber because of high-fiber pasta, white beans, pumpkin, arugula, and pumpkin seeds
• Full of cozy fall flavors with out being overly candy
• A scrumptious, savory method to make use of pumpkin puree
• Straightforward to make in about half-hour
• Made with easy, healthful substances
• Creamy and satisfying while not having heavy cream
• Nice for a straightforward weeknight vegetarian dinner

Components

For the Pasta:

• 12 oz high-fiber rotini pasta (code HH10 saves!)
• 2 cloves garlic, finely chopped
• 1/2 of a white candy onion, diced
• 1/2 tbsp coconut oil
• 2 tsp dried thyme
• 1 tsp dried rosemary
• 1/4 tsp pumpkin pie spice
• 1/2 can of pumpkin puree
• 1/2 cup low-sodium veggie broth
• 1 15 oz can white beans, rinsed and drained
• salt and pepper, to style
• 4 oz contemporary arugula
• 1/2 cup crumbled feta
• 2 tbsp olive oil
• 1/4 cup roasted pumpkin seeds

How To Make Savory Pumpkin Pasta

1. Prepare dinner The Pasta

Prepare dinner the high fibre rotini in line with the package deal instructions. Whereas the pasta cooks, put together the pumpkin sauce.

2. Make The Savory Pumpkin Sauce

In a big sauté pan, soften the coconut oil over medium warmth. Add the diced onion, garlic, thyme, rosemary, and pumpkin pie spice. Sauté till the onion is translucent and the garlic is aromatic.

Add the pumpkin puree, vegetable broth, white beans, salt, and pepper. Stir every thing collectively and simmer over low warmth till the sauce is warmed by and the beans are heated.

3. Mix The Pasta And Sauce

As soon as the pasta is cooked, drain it and take away the pumpkin sauce from the warmth. Toss the pasta with the pumpkin sauce, feta, contemporary arugula, and olive oil.

The residual warmth from the pasta and sauce will assist the arugula wilt barely whereas protecting a few of its contemporary, peppery taste.

4. Add The Toppings

Divide the pasta amongst bowls and prime with extra crumbled feta and roasted pumpkin seeds. Serve heat.

Print

What Makes Pumpkin Pasta Savory?

Pumpkin is of course barely candy, nevertheless it works extremely nicely in savory recipes. On this pasta, pumpkin puree is balanced with garlic, onion, thyme, rosemary, vegetable broth, and only a contact of pumpkin pie spice.

The white beans additionally make the dish extra substantial, whereas feta provides a salty, tangy taste. Recent arugula and crunchy roasted pumpkin seeds end every thing off with contrasting textures and flavors.

How To Make This Pumpkin Pasta Excessive In Fiber

Utilizing a high-fiber pasta is a straightforward solution to improve the fiber content material of a conventional pasta dish. This recipe additionally incorporates a number of different naturally fiber-rich substances, together with pumpkin puree, white beans, arugula, and pumpkin seeds.

The mixture makes this a satisfying choice in comparison with a conventional pasta dish whereas nonetheless delivering loads of comforting, cozy taste.

Can I Use Canned Pumpkin Puree?

Sure! Canned pumpkin puree works completely on this recipe and makes it particularly simple to arrange. Make sure you use plain pumpkin puree moderately than canned pumpkin pie filling, which incorporates added sugar and spices.

Can I Make This Pumpkin Pasta Vegan?

To make this recipe vegan, merely omit the feta or change it along with your favourite dairy-free feta various. The remainder of the substances are plant-based.

What To Serve With Pumpkin Pasta

This savory pumpkin pasta is filling sufficient to serve by itself, however you may pair it with a easy aspect salad, roasted greens, or crusty whole-grain bread for an entire meal.

Storage And Reheating

Retailer leftover pumpkin pasta in an hermetic container within the fridge for as much as 3–4 days. When reheating, add a small splash of vegetable broth or water to loosen the sauce if wanted.

52 responses to “Savory Excessive-Fiber Pumpkin Pasta [vegan option]”

1. Pumpkin Pasta! Now that’s one thing remarkable. I additionally related pumpkin with candy issues.

   
   

2. WOW your meals look superb!! I hardly see savory pumpkin recipes, so I like this! my favourite pasta sauce is carbonara!

   • Thanks woman! Are you able to consider I’ve by no means had carbonara?! It’s in all probability as a result of I don’t eat pink meat however I ought to attempt to make some with turkey bacon! Who doesn’t love eggs and bacon collectively!

3. LOVE the concept of pumpkin pasta!!! Yum!

   
   

4. I make quite a lot of savory pumpkin pastas this season. They’re all the time completely different. Yours seems nice! I’ll should strive including feta and pumpkin seeds–these are each new concepts for me.

   This week I lent $20 to a colleague who requested for $5–her credit score union’s computer systems have been down and weren’t accepting her deposit. She requested for $5 however I knew she wanted fuel AND dinner, on the way in which to a gig [we are both musicians…oy!]. She gave me a considerate card and a bar of darkish chocolate the following time she noticed me, together with the $20 repaid. We each felt good after that trade!

5. wow woman! Can I come over for dinner?? 😉 This seems superior!

   
   

6. ah CONGRATS in your recipe being chosen! Not shocked, you’re fairly the recipe creator! THIS LOOKS SO TASTY, bought me craving pasta, and I LOVEEEEE PUMPKIN and all issues creamy 🙂

   
   

7. Love the rosemary on this pumpkin pasta – Congrats in your win final time!!! That IS HUGE!!! Good luck this time!

   
   

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9. Yum! I’m all about savory pumpkin sauces. 🙂

   
   

10. Yum! This seems scrumptious!

11. I’m not an enormous pasta fan however I’m a MASSIVE pumpkin fan! Reckon that sauce could be nice on just about something – and now I’ve a longing for roasted broccoli… love your eats!

    
    

12. I’ve been searching for a savory pumpkin sauce, thanks for sharing! I’m serious about incorporating spaghetti squash 🙂

    
    

13. Mmmmm, seems unbelievable! Hooray for savory pumpkin recipes, too! They’re so arduous to search out. 🙂

    
    

14. superior recipe! I really like the savory aspect of pumpkin too!

    
    

15. I really like that you just mixed rosemary and thyme with pumpkin pie spice…I all the time assume that nutmeg and cinnamon are underrated for his or her talents to amp up savory dishes. 🙂

    
    

16. […] don’t miss the Savory Pumpkin Pasta I shared for […]

17. Nice combo of substances! Thanks for linking up with us and hope you’ll go to the hostesses pages and different nice recipes within the hyperlink up. Hope to see you once more subsequent week

    
    

18. This seems so attention-grabbing! I’m gonna should strive it!

    
    

19. It is a very distinctive recipe that sounds and appears scrumptious. I really like pumpkin and the concept of the greens in it. Thanks a lot for sharing on Actual Meals Fridays.

    
    

20. I really simply found utilizing pumpkin as a pasta sauce a few weeks in the past (and fell in love with it) so I must give this recipe a strive very quickly. As I too am an enormous fan of pasta. Thanks for sharing.

    
    

21. I really like how wholesome, easy and seasonal your pumpkin pasta dish is… pinned. Thanks for bringing it by Weekend Bites.

    
    

22. Simply need you to know that your recipe is being featured on Weekend Bites at this time. I will probably be pinning and tweeting it this week too.

    
    

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24. Oooo this sounds so good! I’ll should strive a gluten free model!

    
    

25. I can’t consider pumpkin is coming again already! I’m not prepared for it. However oh, how I find it irresistible.

26. […] Pumpkin Pasta by Wholesome Helper […]

27. […] Savory Pumpkin Pasta Pasta  […]

28. This seems scrumptious! I used to be simply serious about a pumpkin pasta. Pinned and tweeted!

    
    

29. Sounds pretty much as good because it seems! Thanks for sharing on the What’s for Ceremonial dinner. Have an ideal remainder of the week!

    
    

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