When pumpkin is in season, this pumpkin sauce penne is definitely one of my favourites to make. See? How easily you can turn it into a restaurant dish!
Silky Pumpkin Sauce Without Added Sugar
I used 400 g of pumpkin to make a puree, with no added oil, cream and sugar, but only soya milk with a hint of cinnamon, salt and pepper. As I only added 100ml of soya milk and 100ml of pasta cooking water, the sauce was actually quite thick. Add more soya milk or pasta cooking water to thin out the sauce if necessary.
A Quick Nutrition Note
Orange-yellow vegetables like pumpkin are rich in carotenoids, which are converted into Vitamin A after being absorbed by the human body. For example, if you eat a cup of cooked pumpkin (245 grams), you have absorbed more than 200% of your daily vitamin A requirement! （Source）
Pumpkin Sauce Penne with Soya Milk Recipe
No need any cream, only slow-cooked sweet pumpkin and some (soya) milk to make this autumn-ish happy yellow pasta sauce. I’m sure you’ll like it!
Ingredients
Serves 2
- 160 g penne
- 400 g pumpkin (peeled and seeds removed)
- 1 small onion, sliced
- 1 clove garlic, sliced
- 100 ml no sugar added soya milk
- olive oil
- ½ tsp cinnamon powder
- ¼ tsp salt
- black pepper
- small handful of parsley, chopped
- Parmasen cheese (or omit for vegan)
How to Make
- Cut the pumpkin into small chunks. Place the pumpkins in a dry frying pan (without oil) and add some water to about half cover the pumpkins. Put on a lid and cook until a chopstick/fork can pierce through. Then transfer to a blender.
- Heat 2 tbsp of olive oil in the same pan, cook the onions and garlic over medium-low heat until lightly browned.
- Meanwhile, bring a pot salted water to cook the penne. Remember to save a mugful of pasta cooking water.
- Add the cooked onions and garlic, together with the cinnamon powder, salt and pepper, and soya milk to the blender. Blitz everything until smooth. This is the pumpkin sauce you want.
- Return the pumpkin sauce to the pan over low heat, add the cooked penne and mix well. The sauce should be quite thick. Adjust by adding some more soya milk or pasta cooking water as needed.
- Before serving, add chopped parsley to garnish. Drizzle over a little olive oil, a few twist of black pepper and freshly grated cheese. Enjoy!
Got Pumpkins? Here’re More Pumpkin Recipes For You!
- Pumpkin and Mushroom Fusilli in Cashew Cream Sauce
- Creamy Soy Milk with Pumpkin Spaghetti
- Sweet and Crispy! Butternut Squash Cheesy Pancake
- Vegan Sweet and Sour Butternut Squash Recipe
- Roasted Cinnamon Butternut Squash
