Creamy Pumpkin and Mushroom Pasta
Description:
This cozy, autumn-inspired pasta dish combines earthy mushrooms with velvety pumpkin purée in a luscious, creamy sauce. It’s comforting, nutrient-rich, and perfect for vegetarians or anyone craving a warm bowl of flavor-packed pasta. Best of all, it’s ready in under 30 minutes!
Time Required:
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Ingredients:
Pasta – 300g (10 oz) penne, fettuccine, or your choice
Olive oil – 2 tbsp
Garlic – 3 cloves, minced
Onion – 1 small, finely chopped
Mushrooms – 250g (9 oz), sliced (button, cremini, or portobello)
Pumpkin purée – 1 cup (canned or homemade)
Heavy cream or coconut cream – ½ cup
Vegetable broth – ½ cup
Parmesan cheese – ⅓ cup, grated (optional or use nutritional yeast for vegan)
Nutmeg – ¼ tsp
Salt and pepper – to taste
Fresh sage or parsley – for garnish
Instructions:
Cook Pasta:
Cook the pasta according to the package instructions until al dente. Drain and reserve ½ cup of pasta water.
Sauté Aromatics:
In a large skillet, heat olive oil over medium heat. Add onion and garlic, and cook until translucent (about 3–4 minutes).
Cook Mushrooms:
Add the sliced mushrooms and a pinch of salt. Cook until they release moisture and become golden brown (5–6 minutes).
Add Pumpkin Sauce Base:
Stir in pumpkin purée, cream, vegetable broth, and nutmeg. Let it simmer gently for 5 minutes, stirring frequently.
Combine with Pasta:
Add cooked pasta to the sauce. Toss well to coat. If the sauce is too thick, add a little pasta water to loosen it.
Season and Serve:
Stir in Parmesan (if using), adjust salt and pepper to taste, and garnish with chopped parsley or sage. Serve hot.
Nutritional Information (Per Serving):
Nutrient Amount
Calories ~420 kcal
Protein 13g
Carbohydrates 55g
Fat 16g
Fiber 6g
Sugar 5g
Saturated Fat 6g
Sodium 320mg
Vitamin A 120% DV
Calcium 15% DV
Iron 10% DV
Note: Nutritional values vary depending on exact ingredients and portions used.
Questions & Answers
Q1: Can I make this vegan?
A: Absolutely! Use coconut cream or oat cream, skip the Parmesan (or use nutritional yeast), and ensure the pasta is egg-free.
Q2: What type of mushrooms work best?
A: Cremini, shiitake, or portobello work beautifully for their rich, umami flavor.
Q3: Can I use fresh pumpkin instead of purée?
A: Yes! Roast or steam cubed pumpkin until soft, then blend until smooth. Measure 1 cup for the recipe.
Q4: How do I store leftovers?
A: Store in an airtight container in the fridge for up to 3 days. Reheat with a splash of broth or cream.
Q5: What pairs well with this pasta?
A: Serve it with garlic bread, a simple green salad, or roasted Brussels sprouts