Need a pumpkin recipe? You got it! This creamy pumpkin tomato zoodle spaghetti recipe is tasty and quick to make. Who would have thought the humble pumpkin could be so versatile? Pureed pumpkin mixed with tomatoes and a few flavourings make an easy creamy tomato sauce …and without the need for dairy! In times when pumpkin is out of season or if you prefer, you can always use sweet potato.
This recipe is incredibly easy to make, but delivers on flavour and nutrients. You can reduce the carb load, as I have in the recipe below (I feel sleepy if I eat too much carbs!) by using some courgette zoodles along with whole-wheat spaghetti (you’ll be hard pressed to notice a difference!)
Pumpkins are actually very healthy. They are high in fibre, yet low calorie so may help in weight loss. They are packed with beta-carotene, which is important for good eyesight and it also contains antioxidants that prevent cataract formation and may delay the onset of macular degeneration. Pumpkins are also high in vitamin C and so help boost the immune system and promote younger looking skin. Medicinal and beautifying in just one dish!
I love adding a final flourish of fresh basil and extra-virgin olive oil to add fragrance and verdant freshness, and sliced black olives to add a welcome salty contrast to the sweet tomatoes.
Serves: 3-4 depending on appetites
Preparation time: 20 mins
- 150g wholemeal spaghetti (you can use spaghetti shapes if you prefer)
- Coconut oil for cooking
- 2 large garlic cloves, minced
- 200g mushrooms, sliced
- 2 green peppers, sliced into strips
- 1 large or 2 medium courgettes, spiralised. (If you do not have a spiraliser, vegetable peelings also work)
- 1 can of canned tomatoes or 20 cherry tomatoes, halved
- 200g pumpkin puree* (canned or steamed)
- 20g nutritional yeast
- 50ml water
- 1 tbsp. chia seeds
- 1-2 tbsp. protein powder (optional. soya bean or pea)
- 1 tbsp. tamari or soya sauce
- ½ tsp. coconut sugar
- ½ tsp. salt
- ½ tsp. dried oregano
- Ground black pepper, to taste
*Or sweet potato, steamed.
Drizzle of extra virgin olive oil, fresh basil and sliced black olives.
Optional: Parmesan (vegan if desired)
- Cook the pasta according to manufacturer’s instructions. While it is cooling, prepare the sauce.
- In a deep pot, melt a little coconut oil and sauté the garlic on a low heat for about 1 minute.
- Add the sliced mushrooms and peppers. Sauté for a further 3 mins.
- Add the courgette noodles, canned or fresh tomatoes, pumpkin puree, nutritional yeast, water, chia seeds, protein powder (if using), tamari or soya sauce, coconut sugar, salt, oregano on a medium heat, cook through for about 5 mins. Drain the cooked pasta and add to the pumpkin tomato sauce and stir to coat the sauce evenly.
- Season to taste.
- Transfer into bowls and drizzle each serving with some extra-virgin olive oil and scatter with basil leaves, sliced black olives and optional parmesan (vegan or dairy). I love to serve this with a tomato and avocado green side salad. Enjoy!
Don’t forget you can find my favourite recipes in my FREE eBook here.