Simple Nutritious Quick Pumpkin Tomato Pasta Sauce (WFPB, Oil Free)
Simple Nutritious Quick Pumpkin Tomato Pasta Sauce is a flavorful and wholesome sauce that effortlessly combines the rich earthiness of pumpkin with the vibrant tang of tomatoes. This sauce is a delightful fusion of comforting flavors and classic Italian taste,
Post Date: February 28, 2024
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
making it a versatile and unique addition to any pasta dish.
Fire-roasted tomatoes are canned tomatoes that are roasted over an open flame to accentuate their flavor. They taste sweet and subtly smoky right out of the can, instead of bitter and acidic like most standard canned tomatoes. Adding this extra layer of flavor is a big bang for the buck.
Canned tomatoes can be just as nutritious as fresh tomatoes, and in some cases, they may even offer certain advantages. The nutritional content of tomatoes is generally well-preserved during the canning process, as they are usually picked at their peak ripeness and processed shortly afterward. The canning process involves heating the tomatoes to kill bacteria and enzymes, and this heat treatment can increase the availability of certain nutrients.
When fire-roasted tomatoes and pumpkin puree come together they create a harmonious blend to create a uniquely flavorful and rich sauce, perfect for enhancing a variety of dishes. The smoky essence from the fire-roasted tomatoes adds depth and complexity, while the creamy, earthy notes of pumpkin puree bring a velvety texture to the mix.
This combination creates a versatile sauce that can be used in various culinary creations. The fire-roasted tomatoes provide a charred, slightly sweet undertone, elevating the overall taste profile. Paired with the natural sweetness and nutritional benefits of pumpkin puree, the sauce becomes not only delicious but also a wholesome addition to your meals.
Packed with essential nutrients, this pasta sauce offers a healthy twist to traditional recipes. The pumpkin provides a good dose of beta-carotene, vitamins, and fiber, while the tomatoes contribute antioxidants and essential minerals. This combination not only entices the taste buds but also adds a nutritional boost to your meal.
It is not necessary, but I like to run the pumpkin puree through a high-speed blender with a bit of starchy pasta water creating an even more velvety texture.
There is a subtle sweetness to this sauce, while the tomatoes contribute a bright acidity and robustness. To cut down on the tomato’s acidity, I add a bit of agave. Together, they create a well-balanced profile that is both satisfying and nourishing. The simplicity of this recipe ensures a quick and easy preparation, making it a perfect go-to option for busy weeknight dinners.
Whether tossed with your favorite pasta or used as a topping for pizza or grilled vegetables, this Simple Nutritious Quick Pumpkin Tomato Pasta Sauce is a delicious way to elevate your dining experience with a touch of seasonal warmth and health-conscious choices. Enjoy the comforting aroma and rich flavors of this sauce that will surely become a staple in your kitchen.
Grocery List
Produce
–
Pantry
rigatoni pasta
canned pureed pumpkin
canned fire-roasted tomatoes
nutritional yeast
Misc
salt
pepper
pasta water
Add-Ins and Substitutions
You can replace the spinach and arugula with kale, swiss chard, watercress, and beet greens. Walnuts can be replaced by almonds, brazil nuts, pumpkin seeds, and hazelnuts.
Storing
Store in an airtight container in the refrigerator for up to 3 days. I find that past this date the pasta becomes very soggy.
Nutrition 411
Pumpkin is high in vitamins and minerals while being low in calories. It’s also a great
source of beta-carotene, a carotenoid that your body converts into vitamin A. It contains the antioxidants alpha-carotene, beta-carotene, beta-cryptoxanthin and many others, which may protect your cells against damage by free radicals. It is packed with nutrients and yet has under 50 calories per cup (245 grams). This makes it a nutrient-dense food. It’s also a good source of fiber, which may suppress your appetite. contain carotenoids, which function as antioxidants. These compounds are linked to lower risks of stomach, throat, pancreas and breast cancers. (Trusted source.)
Tomatoes are low in carbs. The carb content consists mainly of simple sugars and insoluble fibers. These fruits are mostly made up of water. They are a good source of several vitamins and minerals, such as vitamin C, potassium, vitamin K, and folate. The lycopene in tomatoes is one of the most abundant plant compounds in tomatoes. It’s found in the highest concentrations in tomato products, such as ketchup, juice, paste, and sauce. Studies show that tomatoes and tomato products may reduce your risk of heart disease and several cancers. This fruit is also beneficial for skin health, as it may protect against sunburns. (Trusted source.)
Nutritional Yeast sometimes referred to as “nooch”) is a species of yeast known as Saccharomyces cerevisiae, which is the same type of yeast that’s used to bake bread and brew beer (Trusted Source). However, nutritional yeast is an inactivated version, which means that, if you tried to use it to make bread or beer, it wouldn’t work well and would likely be too bitter to enjoy. It comes in both fortified and unfortified varieties. Fortified nutritional yeast is a vegan-friendly source of protein, B vitamins, and trace minerals that support optimal health. It is a very rich source of vitamin B12 — an essential nutrient that you should try to get enough of, especially if you follow a vegan diet and contains the carbs alpha mannan and beta glucan, which studies suggest may boost immunity. Nutritional yeast is shelf-stable for up to 2 years when stored properly. You can add it to many foods for a nutty, cheesy, or savory flavor, as well as extra vitamin and mineral content. (Trusted source.)
Simple Nutritious Quick Pumpkin Tomato Pasta Sauce
Equipment
- Meduim Stock Pot or one that can hold at least 4 quarts
- Pasta Strainer
Ingredients
- 1/2 lb. cooked pasta
- 2 cups reserved pasta water
- 1 can pureed pumpkin
- 1 can fire roasted tomatoes, drained, juice reserved
- 1 tsp dried basil
- 1 tbsp nutritional yeast
- 1 tsp agave optional
- 1/2 tsp salt optional
- 1/2 tsp ground pepper
- 2 tbsp chopped parsley or chiffonade basil for garnish
Instructions
Cook the Pasta
- Cook 8 oz of dried pasta in 4 cups of water boiling with 1/2 tsp salt. Once the pasta is cooked, drain reserving 2 cups of pasta water in a separate bowl for use later.
Make the Sauce – Option 1
- For a silkier sauce, in a high-speed blend, puree until smooth the pumpkin, agave, nutritional yeast, juice reserved from the fire-roasted tomato, salt, pepper, and 1/2 cup reserved pasta water. If needed, add more pasta water 2 tablespoons at a time until you reach the desired consistency.
Make the Sauce – Option 2
- In a second sauce pot, combine the pumpkin, agave, nutritional yeast, fire-roasted tomato juice reserved, salt, pepper, fire-roasted tomatoes, dried herbs, and nutritional yeast.
Combine Sauce and Pasta
- Add the sauce and fire-roasted tomatoes to the pasta, stirring often over a medium heat unitl warmed through. Add enough pasta water to make the sauce creamy.
- Serve immediately with a sprinkling of chopped parsley or chiffonade basil.
Notes
More Pasta PF Recipes
Healthy Pumpkin Vodka Sauce with Pasta
Trofie Pasta with Broccoli Basil Pesto, Potatoes, and Green Beans (WFPB, Oil Free)
Pasta alla Boscaiola (Mushrooms with Vodka Sauce)
Orecchiette with Broccolini and Mushrooms
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