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vegan pumpkin pasta in a white dish with a fork lifting pasta out.
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5 from 12 votes

Pumpkin Pasta Sauce Without Cream

This vegan pumpkin pasta sauce with no cream is a fun fall recipe with so much flavor from pumpkin puree, sage and spices! A lovely comfort food dinner for all the family that's so easy to make in your skillet.
Prep Time15 minutes
Cook Time20 minutes
Total Time35 minutes
Course: Dinner, Lunch
Cuisine: American, British, Italian
Diet: Vegan, Vegetarian
Servings: 3 servings
Calories: 350kcal
Author: Claire

Equipment

Ingredients

  • cup pistachios or cashews*
  • 6 oz fettucine or other pasta quantity to preference
  • 1 tablespoon olive oil
  • ¼ white onion diced
  • 1 garlic clove finely diced or minced, plus more to taste
  • 2 tablespoon sage leaves diced
  • 1 cm ginger grated or finely diced
  • 1 teaspoon sweet paprika
  • 1 cup water
  • ¼ cup pumpkin puree
  • salt
  • pinch black pepper optional

Instructions

  • Add the pistachio nuts to warm water in a container that can be sealed and set aside to soak for at least two hours. Then rinse in fresh water in a sieve.
  • Cook the pasta according to packet instructions.
  • Fry the onion and garlic in olive oil until softened, about 4-5 minutes. Add the sage, ginger and sweet paprika.
  • Pour a cup of fresh water into a blender and add the pistachio nuts. Blend to a cream consistency (it will be fairly thin, rather than a thick cream).
  • Add the pistachio cream and pumpkin puree to the pan and stir well. Allow to cook for 4-5 minutes for the sauce to thicken. Then use tongs to add the pasta and stir so that it is well coated in the sauce. Add salt and black pepper (if using) to taste.

Notes

*It is possible to use unsalted cashews for this recipe, but I suggest that my low histamine readers will want to use unsalted pistachios.
  • Don't skip soaking the nuts as they need to soften to be blended into the nut cream.
  • Adjust the amount of sage, ginger and sweet paprika to taste preference. This recipe is quite subtle in terms of flavour so increase quantities if you prefer more herbs or spice. I suggest seasoning fairly well with salt.
  • Use gluten-free pasta if you prefer or are sensitive to gluten.
  • Please note that nutritional information is auto-generated and should be understood to be an estimate.
 
Swiss Interest Group Histamine Intolerance (SIGHI)
All ingredients score 0 on the SIGHI list, with the exception of:
  • garlic, ginger and pasta (wheat) which score 1.
  • black pepper, which scores 2.
  • pumpkin scores 0, but is rated higher on other lists.

Nutrition

Calories: 350kcal | Carbohydrates: 50g | Protein: 11g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Sodium: 11mg | Potassium: 358mg | Fiber: 5g | Sugar: 4g | Vitamin A: 3541IU | Vitamin C: 2mg | Calcium: 66mg | Iron: 2mg