Savory & Easy Pumpkin Marinara Pasta Sauce (vegan)

Name: Savory & Easy Pumpkin Marinara Pasta Sauce (vegan)
Prep time: 5 min
Cook time: 30 min
Total time: 35 min
Cuisine: Italian, European, Mediterranean
Ingredients: 1 shallot or 1/2 onion - finely chopped; 2 garlic cloves - minced; 1 15 ounce can pumpkin puree (not pumpkin pie mix!); 1 15 ounce can crushed or diced tomatoes; 1/2 cup finely chopped basil; 1 tsp italian seasoning (or sub oregano); 1 tbsp nutritional yeast (optional but adds flavor); black pepper to taste; 1/2 tsp salt; 2 tbsp olive oil (divided, use 1 tbsp for cooking and mix the other tbsp in the sauce)

3 steps

Prep:5minCook:30min

I just got back from a 9 day vacation. It was a great time to relax and have fun but my body was not happy with eating out for 9 days straight. I was craving something light and healthy and wanted a simple marinara sauce with no fat added. Don't get me wrong I love creamy sauces and have no problem with healthy fats but my body was yearning for something light. Instead of a traditional marinara sauce I went with a Savory & Easy Pumpkin Marinara Pasta Sauce (vegan) and it did not disappoint! This pumpkin spaghetti is the perfect weeknight meal. It takes 20 minutes to make and only requires a few ingredients. If you want extra veggies this meal would go great with some broccoli or greens. To keep this meal light I went with my favorite chickpea spaghetti. I love chickpea pasta because it feels so much lighter than a traditional wheat based pasta - it also packs a protein punch (although nothing is wrong with the real thing!) This pumpkin spaghetti is the fall cousin of your traditional marinara sauce. The pumpkin pairs so well with the tomato, I could have eaten the sauce without the pasta. Basil adds some extra antioxidants and more aromatics to the sauce. I used just a touch of coconut sugar to really bring out the flavors in this sauce, but if you can't have sugar it would probably be fine without it. This vegan pumpkin marinara pasta is easy to make healthy for you packed with nutrients flavorful perfect for fall What do I need to make pumpkin marinara pasta? shallot garlic pumpkin puree crushed or diced tomatoes basil italian seasoning or oregano black pepper nutritional yeast salt olive oil Other vegan pasta recipes to try roasted red pepper and carrot sundried tomato one pot silken tofu tomato If you make this Savory & Easy Pumpkin Marinara Pasta Sauce (vegan), please leave me a rating and review on this blog post. This is the best way to support me! Tag me on Instagram so I can repost you!

Updated at: Wed, 16 Aug 2023 18:43:07 GMT

Nutrition balance score

Great

Glycemic Index

Low

Nutrition per serving

Calories594.2 kcal (30%)

Total Fat30.1 g (43%)

Carbs75.5 g (29%)

Sugars34.6 g (38%)

Protein16.4 g (33%)

Sodium1990.2 mg (100%)

Fiber25.2 g (90%)

% Daily Values based on a 2,000 calorie diet

Ingredients

0 servings

1 x 15 ouncepumpkin puree

can, not pumpkin pie mix )

1 x 15 ouncecrushed tomatoes

can, or diced

½ cupbasil

finely chopped

1 tspitalian seasoning

or sub oregano

1 Tbspnutritional yeast

optional but adds flavor

black pepper

to taste

½ tspsalt

2 Tbspolive oil

divided, use 1 tbsp for cooking and mix the other tbsp in the sauce

Instructions

Step 1

Heat oil in a large skillet or pot over medium heat. Add garlic and shallot along with a splash of oil. Cook for 5 minutes.

Step 2

Add all remaining ingredients to the pot and stir to combine. Bring to a gentle simmer and cook for 15-30 minutes. The longer the better but 15 minutes works just fine.

Step 3

Mix sauce with your favorite cooked pasta and serve.

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