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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,

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Add-Ins & Substitutions

Storing

Nutrition 411

Post Date: February 28, 2024
Posted by: Donna Spencer

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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

Donna Spencer

Simple Nutritious Quick Pumpkin Tomato Pasta Sauce is not merely a culinary creation; it is a health-conscious revelation that ensures your well-being with every delectable bite. Embrace the nutritional richness that defines this sauce. Packed with essential vitamins, antioxidants, and the goodness of nature, each spoonful is a journey into a world of nourishment.

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Prep Time 5

Cook Time 15

Course Dinner

Cuisine Italian

Servings servings

Calories

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

I usually make this with rigatoni but many other shapes of pasta work too. However, choosing the right pasta shape can enhance the overall dining experience and complement the texture and flavors of your Simple Nutritious Quick Pumpkin Tomato Pasta Sauce. Here are some pasta shapes that pair well with this particular sauce:

Fusilli or Rotini: The corkscrew shape of fusilli or rotini is excellent for holding onto the chunky and flavorful sauce, ensuring that each bite is a perfect balance of pasta and sauce.

Penne: Penne’s tubular shape allows the sauce to cling to its surface, creating a satisfying bite. It’s a classic choice for hearty pasta dishes.

Farfalle (Bowties): Farfalle not only adds a touch of whimsy to your plate but also provides ample surface area for the sauce to coat each bowtie, delivering a burst of flavor in every mouthful.

Rigatoni: The ridges of rigatoni trap the sauce, making it a great choice for heartier sauces like the pumpkin tomato blend. The sauce adheres to the pasta, creating a delightful texture.

Orecchiette: This “little ear” shaped pasta is perfect for capturing the sauce, creating delightful pockets of flavor. The cup-like shape is great for holding chunky ingredients.

Pappardelle: If you prefer a wider noodle, pappardelle provides a luxurious base for the sauce. The broad surface allows the sauce to coat the pasta generously.

Cavatappi: The spiral shape of cavatappi captures the sauce effectively, and the ridges contribute to a satisfying texture. It’s a fun and visually appealing choice.

Gnocchi: While not technically pasta, potato gnocchi pairs wonderfully with pumpkin-based sauces. Their soft, pillowy texture complements the creamy nature of the sauce.

Ultimately, the best pasta shape is a matter of personal preference. Feel free to experiment with different shapes to find the one that resonates with your taste and provides the perfect balance for your Simple Nutritious Quick Pumpkin Tomato Pasta Sauce.

To enhance the nutritional profile and add a burst of flavor to your Simple Nutritious Quick Pumpkin Tomato Pasta Sauce, consider incorporating a variety of vegetables. Here are some suggestions:

Spinach or Kale: Add a handful of fresh spinach or kale for a dose of leafy greens. These greens not only bring vibrant color but also contribute essential vitamins and minerals.

Zucchini or Yellow Squash: Dice or spiralize zucchini or yellow squash to introduce a mild, slightly sweet flavor and a delightful texture.

Mushrooms: Sautéed mushrooms can impart a savory, umami richness to the sauce. Choose your favorite variety, whether it’s cremini, shiitake, or portobello.

Onions and Garlic: These aromatic ingredients are fundamental to many pasta sauces, adding depth and complexity to the flavor profile.

Cherry Tomatoes: While the sauce already features tomato, adding halved cherry tomatoes can bring a burst of freshness and an additional layer of sweetness.

Artichoke Hearts: Canned or marinated artichoke hearts can provide a tangy, slightly briny taste and a tender texture.

Remember to adjust cooking times based on the vegetable choices to ensure they are cooked to your preferred level of tenderness. Experiment with combinations to create a pasta sauce that not only delights your taste buds but also packs a nutritional punch.

Keyword diced tomatoes, One Pot Meals, Pasta Sauce, pumpkin, Pumpkin Tomato Pasta Sauce

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