This pumpkin pasta is an autumn culinary delight! The incredibly creamy and easy-to-make pumpkin sauce is a fantastic addition to your favourite pasta. You can also experiment by adding baby spinach leaves for a fresh twist. Preparing pumpkin purée is easy – you can find a quick recipe on my site.
Servings: 4
Total Prep Time: 30 minutes
Ingredients:
- 350 g pumpkin purée
- 250 ml vegetable broth
- 1 large onion
- 2 garlic cloves
- 1 tsp sweet paprika
- 1 tsp ground nutmeg
- ½ tsp cinnamon
- 50 g Parmesan cheese, grated
- 3 tbsp heavy cream
- 300 g pasta (like spaghetti)
- 1 tbsp clarified butter
- 100 g bacon (optional)
- Salt and pepper to taste
Directions:
- Blend the onion and garlic until smooth.
- Heat the clarified butter in a skillet. Add the onion-garlic blend, nutmeg, cinnamon, and paprika, and sauté until softened.
- Meanwhile, cook the pasta according to package directions. Drain and reserve a cup of pasta water.
- Pour the vegetable broth into the skillet, stir, then add the pumpkin purée. Cook for 6-7 minutes.
- Stir in the heavy cream and grated Parmesan. Season with salt and pepper. If the sauce is too thick, add some of the reserved pasta water until you reach the desired consistency.
- Toss the pasta with the sauce.
- Serve with crispy bacon on top, if desired.
Nutrition Information (Per Serving)
- Calories: ~450 kcal
- Carbohydrates: 52 g
- Protein: 14 g
- Total Fat: 18 g
- Saturated Fat: 8 g
- Fiber: 6 g
- Sodium: 600 mg
- Vitamin A: 14,000 IU (280% DV)
- Vitamin C: 12 mg (20% DV)
- Calcium: 200 mg (15% DV)
- Iron: 2 mg (10% DV)
- Magnesium: 50 mg (15% DV)
- Potassium: 500 mg (15% DV)
Why It’s Beneficial for Women Over 40:
This pasta dish is comforting and packed with nutrients beneficial for women over 40. Pumpkin is rich in beta-carotene (Vitamin A), which promotes skin health and supports vision. Its fibre content aids in digestion and helps regulate blood sugar levels. The addition of Parmesan and heavy cream offers calcium, which is crucial for bone density as women age. Pumpkin’s high potassium levels support heart health, while nutmeg and cinnamon provide anti-inflammatory benefits. With a balance of healthy fats, proteins, and fibre, this meal can provide steady energy and satiety, supporting both nutritional needs and wellness goals.