Butternut Pumpkin Pasta Sauce without Cream

creamy butternut pumpkin sauce without cream

Butternut Pumpkin Pasta Sauce without Cream

Indulge in a bowl of Butternut Pumpkin Pasta, featuring a creamy pumpkin sauce made without any cream. This savory pumpkin sauce uses roasted butternut squash and a touch of yogurt to create a smooth, flavourful dish. Ideal for those who love a rich, comforting meal without the heaviness of traditional creamy sauces.

Measurements can be approximate, hence the mix of both grams and tablespoons.

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Prep Time 10

Cook Time 50

Total Time 1

Course Main Course

Cuisine Italian

Servings people

Calories 532 kcal

Ingredients

800 g (1 ¾ lb) butternut pumpkin, approx. [adjnustable]½[/adjustable], skin removed and cubed (See Note 1)
6 cloves garlic, peeled
100 g (3 ½ oz) brown onion, approx. 1, quartered
2 teaspoon olive oil
2 teaspoon cumin, adjust to preferences
2 teaspoon dried oregano, adjust to preferences
2 teaspoon paprika, adjust to preferences
300 g (1 ½ cups) Greek yoghurt, (See Note 2)
125 ml (½ cups) Milk, (See Note 3)
400 g (1 lb) (~4 cups) pasta, of choice

Instructions

Prepare

Preheat your oven to 180°C (350°F).
Peel 800 g (1 ¾ lb) butternut pumpkin using a peeler or knife (be careful), then cut into even sized cubes (approx. 1 inch).
Quarter 100 g (3 ½ oz) brown onion.

Bake Pumpkin

Add pumpkin, 6 cloves garlic and onion to a baking tray and coat with the 2 tsp olive oil, 2 tsp cumin, 2 tsp dried oregano, 2 tsp paprika. Bake for 45 minutes or until pumpkin is soft. Let cool slightly.

Make Pasta and Pasta Sauce

Cook 400 g (1 lb) (~4 cups) pasta according to packet instructions, reserving ¼ cup pasta water.
If you know you're having this for a meal prep, undercook your pasta by 1-2 minutes
Add pasta water, vegetables, 300 g (1 ½ cups) Greek yoghurt, 125 ml (½ cups) Milk to a blender or food processor and blend until smooth.
Add to sauce to cooked pasta.

Notes

Note 1 - Pumpkin

Choose whatever pumpkin is available to you. The flavour profile will change slightly but, I've used a couple of varieties before and loved each of them.

Note, the roasting time by vary by a few minutes. Keep an eye out for them to get soft and golden.

Note 2 - Yoghurt

Substitute with a coconut or soy-based yoghurt for a vegan version, or even plant-based milk.

Note 3 - Milk

I typically use soy milk in cooking (although the nutrition here is for full-fat cows milk as this is what everyone has most access to). If you want to make a vegan version, I would suggest using soy milk as it's closest in creaminess to cow's milk.

Add more or less depending on thickness desire.

Storing

Allow it to cool at room temp for no more than 2 hours, then store in the fridge in an airtight container for up to 4-5 days.

Reheating

Before reheating, add a splash of milk or water to the butternut squash pasta sauce. Reheat on 1 min intervals, stirring each time, until warmed through (approx. 3 minutes)

Freezing

Freeze individual portions in freezer-safe containers for up to 6 months. If possible, freeze past and sauce separately, or just freeze the sauce and cook the pasta fresh.

Nutrition

Calories: 532kcalCarbohydrates: 96gProtein: 23gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 8mgSodium: 56mgPotassium: 699mgFiber: 6gSugar: 11gVitamin A: 10335IUVitamin C: 23mgCalcium: 232mgIron: 3mg

Keyword Meal Prep Recipe, pasta meal prep, Pasta Recipe, vegetarian recipe

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