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Dairy-free Pumpkin pasta sauce

Dairy-Free Pumpkin Pasta Sauce

Written by missblasco on . Posted in BASICS, RECIPE.

Prepara una salsa de calabaza sin lácteos, es muy fácil, una receta básica ideal para tus platos de pasta o espaguetis de verdura.
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Dairy-Free Pumpkin Pasta Sauce: A Creamy, Low-Carb Alternative to Tomato Sauce
Tired of the same old tomato pasta sauces? This Dairy-Free Pumpkin Pasta Sauce is a creamy, nutrient-packed, and seasonal alternative that elevates your pasta dishes with the rich, autumnal flavor of pumpkin. Perfect for legume pasta or zucchini noodles, this vegan, gluten-free recipe is quick, versatile, and ideal for healthy meal prep. As a dietitian passionate about nutritional education, I’m excited to share this low-carb sauce, its health benefits, and tips for making it a pantry staple. Let’s dive into this delicious, dairy-free delight!
Why Choose Dairy-Free Pumpkin Pasta Sauce?
Tomato sauces like marinara or arrabbiata are classics, for example, but they can become repetitive. This dairy-free pumpkin pasta sauce offers a refreshing change because it’s:
  • Low-Carb and Gluten-Free: Pumpkin’s minimal carbs (~6g per 100g), thus, suit keto or diabetic diets.
  • Vegan and Dairy-Free: No cheese or cream, therefore, inclusive for all diets.
  • Nutrient-Dense: Packed with fiber, vitamins, and healthy fats, for instance, supporting wellness.
  • Quick and Easy: Ready in 20 minutes, so, perfect for busy weeknights.
  • Versatile: Pairs with pasta, veggies, or proteins, making it, a meal prep hero.
Moreover, its creamy texture from cashews and umami kick from nutritional yeast, for example, make it a flavorful, healthy alternative to traditional sauces.
Nutritional Benefits of Key Ingredients
This sauce is a nutritional powerhouse, for instance, balancing flavor and health. Here’s why its ingredients shine:
  1. Pumpkin:
    • Low-Calorie: ~26 kcal per 100g, which, aids weight management.
    • Low-Carb: ~6g carbs per 100g, for example, ideal for low-carb diets.
    • Fiber: ~1g per 100g, thus, promotes digestion and satiety.
    • Vitamins and Minerals: High in beta-carotene (provitamin A), C, E, B vitamins, folate, potassium, phosphorus, and magnesium, additionally, boosting immunity and vision.
  2. Cashews:
    • Healthy Fats: 2:1 ratio of monounsaturated to polyunsaturated fats, for instance, supporting heart health.
    • Protein: ~15g per 100g, therefore, enhancing fullness.
    • Nutrients: Vitamin E, B vitamins, iron, zinc, calcium, and magnesium, for example, for overall wellness.
    • Note: Calorie-dense (~553 kcal per 100g), so, use ~30g per serving.
  3. Nutritional Yeast:
    • Protein and Fiber: ~8g protein and ~5g fiber per 2 tablespoons, thus, aiding satiety and digestion.
    • B Vitamins: Supports energy metabolism, for example, though not B12 unless fortified.
    • Low-Sodium and Fat-Free: Adds umami flavor, therefore, mimicking cheese without cholesterol.
    • Gluten-Free: Perfect for vegan or gluten-sensitive diets, additionally, enhancing taste.
  4. Vegetable Broth and Spices (Nutmeg, Onion Powder):
    • Low-Calorie: Broth adds flavor without calories, for instance, keeping the sauce light.
    • Antioxidants: Spices like nutmeg reduce inflammation, thus, boosting health.
In contrast, creamy dairy-based sauces (~200–300 kcal per serving) add saturated fats, making, this pumpkin sauce a lighter, nutrient-rich choice.

Dairy-free pumpkin pasta sauce is a low-carb, vegan-friendly alternative to tomato sauces, ready in just 20 minutes.

 

dairy free pumpkin pasta sauce

 

Recipe: Dairy-Free Pumpkin Pasta Sauce
This recipe yields ~4 cups of sauce, perfect for 4–6 servings with pasta or veggies. Let’s cook!
Ingredients (Makes ~4 Cups)
  • 3 cups diced pumpkin (~500g, peeled and cubed)
  • ½ cup raw cashews (soaked in water for 4–6 hours, drained)
  • 1 small spring onion, chopped
  • 2 garlic cloves, minced
  • 1 cup low-sodium vegetable broth
  • 1 tablespoon extra virgin olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ½ teaspoon onion powder
  • ¼ teaspoon ground nutmeg
  • 2 tablespoons nutritional yeast (for finishing)
  • Optional: Fresh parsley or basil for garnish
Instructions
  1. Prep the Cashews:
    • First, soak cashews in water for 4–6 hours (or overnight). Drain and rinse.
  2. Cook the Base:
    • Next, heat olive oil in a large saucepan over medium heat. Sauté spring onion and garlic for 2–3 minutes until soft. Add pumpkin and vegetable broth. Cover and simmer for 15 minutes until pumpkin is tender.
  3. Add Cashews:
    • Then, stir in soaked cashews and cook for 2–3 minutes to soften further.
  4. Blend the Sauce:
    • Transfer mixture to a blender. Add salt, pepper, onion powder, and nutmeg. Blend until smooth and creamy, adding more broth (1–2 tablespoons) if needed for desired consistency.
  5. Finish and Serve:
    • Stir in nutritional yeast. Toss with cooked legume pasta (e.g., chickpea spirals) or zucchini noodles. Garnish with parsley or basil. Serve with a Tomato Cucumber Salad (#) for a balanced meal.
  6. Store:
    • Finally, store in an airtight container in the fridge for 4–5 days or freeze in portions for 3 months. Reheat gently, adding a splash of broth if needed.

Packed with pumpkin, cashews, and nutritional yeast, it’s gluten-free, nutrient-dense, and perfect for weight management.

 

pumpkin pasta sauce in a bowl

 

Serving Suggestions
  • Pasta Dish: Toss with chickpea or pea pasta, for example, for a high-protein meal.
  • Veggie Base: Pair with zucchini or carrot noodles, thus, for a low-carb option.
  • Side Sauce: Serve with grilled chicken or tofu, for instance, for versatility.
  • Dip: Use as a dip for Gluten-Free Cauliflower Tortillas (#), so, for a snack.
Customization Options
  • Thickener Swap: Use arrowroot or tapioca starch for nut-free diets, for instance, maintaining creaminess.
  • Veggie Add-Ins: Add roasted carrots or red bell pepper, thus, enhancing sweetness.
  • Spice Variations: Try smoked paprika or ginger, for example, for a twist.
  • Protein Boost: Top with hemp seeds or crumbled tempeh, so, increasing protein.
Why Go Dairy-Free for Pasta Sauce?
Traditional creamy sauces rely on cheese or cream, for example, which add calories and exclude vegan or lactose-intolerant diets. Here’s why this dairy-free sauce excels:
  • Creamy Without Dairy: Cashews create a velvety texture, thus, mimicking cream without lactose.
  • Nutrient-Rich: Adds protein and healthy fats, for instance, unlike high-fat dairy.
  • Digestive Ease: Lighter on the stomach, therefore, ideal for sensitive diets.
Compared to, tomato sauces, this pumpkin sauce offers a seasonal, nutrient-dense alternative, for example, with a unique flavor profile.
The Power of Meal Planning
Healthy eating requires strategy, for instance, following three key steps:
  1. Think: Assess dietary needs (e.g., low-carb, high-protein), thus, aligning with goals.
  2. Organize: Stock up on ingredients like pumpkin or cashews, for example, with a shopping list.
  3. Cook: Prepare in advance or fresh, therefore, saving time and ensuring healthy meals.
This sauce, for example, can be batch-cooked and frozen, making it, a meal prep superstar.
Health Considerations
This sauce supports:
  • Weight Management: Low calories and fiber, thus, promote fullness.
  • Blood Sugar Control: Low-carb pumpkin and cashews, for example, stabilize glucose.
  • Heart Health: Healthy fats from cashews and EVOO, therefore, lower cholesterol.
  • Digestive Health: Fiber from pumpkin and nutritional yeast, for instance, aids gut function.
However, cashews are calorie-dense, so, portion control (~30g per serving) is key. For nut allergies, use seed-based thickeners like sunflower seed paste, thus, maintaining texture.

Freeze in portions for easy meal prep, pairing with legume pasta or zucchini noodles for a healthy, satisfying dish.

Why You’ll Love This Recipe
  • Low-Carb and Vegan: Perfect for keto or plant-based diets, thus, inclusive and healthy.
  • Quick and Simple: Ready in 20 minutes with minimal ingredients, for example, ideal for weeknights.
  • Freezable: Batch-prep and store, therefore, simplifying meal planning.
  • Flavorful Alternative: Breaks the tomato sauce routine, for instance, with creamy pumpkin.
  • Nutrient-Dense: Fiber, protein, and vitamins, so, boosting wellness.

Tips for Perfect Sauce

  • Soak Cashews Thoroughly: Ensures creaminess, otherwise, texture may be grainy.
  • Use Fresh Pumpkin: Enhances flavor, for example, compared to canned.
  • Adjust Consistency: Add broth gradually, thus, achieving desired thickness.
  • Taste Before Serving: Balance spices or yeast, so, flavors pop.

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This Dairy-Free Pumpkin Pasta Sauce is a creamy, low-carb alternative to tomato sauces, perfect for legume pasta or veggie noodles. For instance, made with pumpkin, cashews, and nutritional yeast, it’s vegan, gluten-free, and ready in 20 minutes.
Moreover, its nutrient-dense profile and freezable nature make it ideal for healthy meal prep.
As a result, whip up this sauce today and enjoy a flavorful, wholesome twist on pasta night!
salsa de calabaza

SALSA DE CALABAZA CREMOSA SIN LÁCTEOS

Prepara una salsa de calabaza sin lácteos, es muy fácil, una receta básica ideal para tus platos de pasta o espaguetis de verdura.
5 from 2 votes
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Básicos, Salsa
Cuisine CASERA
Servings 2 raciones
Calories 216 kcal

Ingredients
  

  • 200 gramos calabaza
  • 100 gramos cebolleta
  • 20 gramos anacardos crudos previamente remojados
  • 50 ml caldo de verduras
  • 1/2 diente de ajo
  • 1 pizca sal marina
  • 1 pizca pimienta recién molida
  • 1 pizca cebolla en polvo
  • 1 pizca nuez moscada
  • ralladura de limón

Instructions
 

  • Pica la cebolleta y sofríe con unas gotas de AOVE y sal. Añade también el ajo, puedes picarlo bien para que no se note o sofreírlo entero para retirarlo después, de lo que se trata es de que aporte sabor al sofrito.
  • Corta la calabaza en cubos y añádela a la sartén.
    salsa de calabaza
  • Deja que se vaya cocinando.
  • Añade el caldo, tapa y deja cocer, unos 10-15 minutos, debe reducir.
  • Ahora pon los anacardos y deja que se reblandezcan un poco.
    salsa de calabaza
  • Sazona con todas las especias, añade más sal, la pimienta, el tomillo, la nuez moscada y la cebolla en polvo.
  • Dale unas vueltas y cuando veas que está todo cocinado tritúralo muy bien, debe quedar una salsa lo más fina posible.
  • Ahora es el momento de añadirle la ralladura de limón o lima, le aporta un toque fresco increible.
  • Usa la salsa para acompañar una pasta de legumbres, con espaguetis de calabacín o para tomar con cualquier otro plato.
    salsa de calabaza

Notes

  • Condimenta la salsa a tu gusto, para mi el ajo y la cebolla le dan un punto muy interesante que combina estupendamente con la calabaza, pero si quieres darle un toque más exótico, añade jengibre fresco.
  • Para esta salsa no he usado lácteos, para darle cuerpo y cremosidad he añadido los anacardos, si lo prefieres, puedes sustituirlos por leche de coco, deberías añadirla después del caldo, y dejar reducir.
  • Esta salsa la puedes congelar en pequeñas dosis y usarla cuando la necesites, solo debes sacarla unas horas antes y calentarla cuando la vayas a tomar, ¡muy práctico!.

Nutrition Facts
SALSA DE CALABAZA CREMOSA SIN LÁCTEOS
Amount Per Serving
Calories 216 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 2g13%
Sodium 248mg11%
Potassium 958mg27%
Carbohydrates 31g10%
Fiber 3g13%
Sugar 12g13%
Protein 7g14%
Vitamin A 17133IU343%
Vitamin C 25mg30%
Calcium 65mg7%
Iron 3mg17%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Keyword calabaza
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BASICS, DAIRY FREE, LACTOSE FREE, PUMPKIN, VEGAN

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5 from 2 votes (1 rating without comment)

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