Creamy Pumpkin Pasta
Creamy pumpkin pasta - Autumn feel-good food. Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
Abundant essential oils of sage can have a positive effect not only on sore throats. The well-known medicinal herb is also good for the stomach and can help with gastric distress or nausea.
Hokkaido also flatters the digestion. In addition, the pumpkin provides plenty of potassium - the mineral supports a balanced fluid balance in the body.
In addition to Hokkaido, butternut squash also fits wonderfully in the creamy pumpkin pasta. If you like, you can top this vegan autumn classic with chopped walnuts and some sage.
(Percentage of daily recommendation)
| Calorie | 499 cal. | (24 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 75 g | (50 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17.8 g | (59 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 19.9 μg | (33 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 154 μg | (51 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 2.1 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 1,287 mg | (32 %) | ||
| Calcium | 106 mg | (11 %) | ||
| Magnesium | 157 mg | (52 %) | ||
| Iron | 6.5 mg | (43 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 191 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 1 Hokkaido pumpkin (approx. 32 ounces)
- salt
- 4 Tbsps olive oil
- 30 ozs Whole Grain Pasta
- ½ bunch Sage
- 4 garlic cloves
- 9 ozs Oat Milk
- 2 Tbsps white balsamic vinegar
- 1 pinch Red pepper flakes
- Nutmeg
- peppers
Kitchen utensils
Preparation steps
Clean, wash, halve, core, and cut the pumpkin into small cubes. Place in a baking dish, season with salt, drizzle with 2 tablespoons olive oil and bake in a preheated oven at 225 °C / 430 °F for 20 minutes.
Cook pasta in boiling salted water for about 10 minutes until al dente. Drain and drain, reserving some of the pasta water.
Allow pumpkin cubes to cool slightly and set aside a small bowl of cubes. Puree remaining pumpkin with pasta water and additional water, if necessary, in a stand mixer.
Meanwhile, rinse sage, shake dry, pluck leaves and cut into strips. Peel garlic and cut into slices. Heat 2 tablespoons oil in a large frying pan. Sauté sage and garlic in it over medium heat for 5-7 minutes. Add pumpkin puree, oat drink, vinegar and spices and stir until smooth. Add a little pasta water if needed.
Fold in pasta and diced pumpkin. Divide among 4 plates and serve.
