Healthy Pumpkin Pasta with Spinach and Mushrooms: Delicious vegan 30-minutes fall pasta dinner recipe your whole family will love!
I have a few recipes that I make every fall like Creamy Pumpkin Puree with Mushrooms and Garlicky Pumpkin Oil or Pumpkin Soup with Millet.
To add one more to my go-to pumpkin recipe collection, meet Healthy Pumpkin Pasta with Spinach and Mushrooms. I love the combination of flavors: sweet and creamy pumpkin, chewy spinach and mushrooms, whole grain fettuccine and a little crunch from the chopped walnuts.
If you love the pumpkin mushroom spinach combo, this pumpkin pasta is for you. Our family loves it!
I can’t wait to introduce this pumpkin pasta to my son. He only has two teeth so far, so I have to mash all veggies for him. Since he is a pumpkin fan, like most babies are, I can see him eating this pasta with us next fall!
This pumpkin pasta is so easy it can become your go-to fall dinner as well! It takes 30 minutes to make from start to finish (and 15 minutes if you use ready-made pumpkin puree!). Not to mention how healthy this dish is.
Health Benefits of Pumpkin Pasta with Spinach and Mushrooms
This pumpkin pasta is absolutely vegan and packed with veggies and whole grains. Interesting fact my husband would love: Pumpkins are acctually fruits! 🙂
To start with, pumpkin contains tons of fiber, vitamins, minerals and antioxydants. It’s exceptionally rich in vitamin C and E, potassium, copper and carotene that is also responsible for the orange color. These nutrients help prevent heart problems, aging, weight gain and vision loss.
You can use any other mushrooms for this recipe but I’ve chosen crimini mushrooms. In fact, commonnly used white mushrooms and crimini are of the same variety! The difference is that brown mushrooms are older and more flavorful and mature. The most interesting thing is that portobello mushrooms are just overgrown crimini!
Mushrooms are a great source of protein as well as antioxidant phytonutrients, vitamins and minerals. They help protect agains cardiovascular desease, support immune system andhas anti-inflammatory benefits.
To get the most benefits from them, it’s important to not overcook them. The optimal way would be to sautée them for no longer than 7 minutes. And better store them in the fridge.
You probably know that leafy greens are good for you, so spinach is in this pasta not only for a nice crunch but aslo for its exceptional nutritional profile.
Here is a little trick I use to keep spinach fresh longer in the fridge. If the bag with spinach is already opened, put some paper towels between the leaves. They will soak the moisture released from the leaves and keep your spinach fresh longer!
How to Make Healthy Pumpkin Pasta with Spinach and Mushrooms
You can go two ways. You can use ready-made pumpkin puree or you can make one yourself. I usually use fresh pumpkin but if you don’t just skip this part.
Start by chopping pumpkin into small chunks. The smaller you’ll chop them, the less time they will need in the oven to roast. I usually roast them for 20 minutes or until they are soft when pierced with a fork.
Lay a baking tray with parchment paper and drizzle it with olive oil or cooking spray. Place the pumpkin and sprinkle with salt and pepper. Cut a top off a garlic head and place it on the tray. Bake in the preheated oven for around 20 minutes.
Roasted garlic adds a caramelized smoky note to the sauce. If you have a few heads of garlic, I recommend you to make my roasted garlic dressing out of it. It’s very delicious and vegan too!
Heat a lug of olive oil in a large skillet and sautée chopped mushrooms for about 3 minutes over medium heat. Add the spinach and continue cooking until it is softened, for about 4-5 minutes. Set aside.
When the pumpkin is roasted, transfer it to a blender together with peeled roasted garlic and pulse until smooth, adding vegetable broth, one laddle at a time, until you like the consistency. It should be thicker than pumpkin soup. Add spices and herbs, as well as salt and pepper to taste.
Combine the pasta with mushrooms, spinach and pumpkin puree. Serve sprinkled with chopped walnuts and drizzled with pumpkin oil (optional but recommended). Hope you like this pumpkin pasta! Here is the full recipe: