Healthy Pumpkin Pasta with Spinach and Mushrooms

Healthy Pumpkin Pasta with Spinach and Mushrooms: Delicious vegan 30-minutes fall pasta dinner recipe your whole family will love!

Healthy Pumpkin Pasta with Spinach and Mushrooms: Delicious vegan 30-minutes fall pasta dinner recipe your whole family will love!

It’s hard to believe that fall is already there! Just yesterday it was all about ice cream and light salads and now pumpkins are everywhere. I love the pumpkin season!

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.

Healthy Pumpkin Pasta with Spinach and Mushrooms: Delicious vegan 30-minutes fall pasta dinner recipe your whole family will love!

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!

Healthy Pumpkin Pasta with Spinach and Mushrooms: Delicious vegan 30-minutes fall pasta dinner recipe your whole family will love!

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!

Healthy Pumpkin Pasta with Spinach and Mushrooms: Delicious vegan 30-minutes fall pasta dinner recipe your whole family will love!

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.

Healthy Pumpkin Pasta with Spinach and Mushrooms: Delicious vegan 30-minutes fall pasta dinner recipe your whole family will love!

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 actually fruits! 🙂

To start with, pumpkin contains tons of fiber, vitamins, minerals and antioxidants. 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.

Healthy Pumpkin Pasta with Spinach and Mushrooms: Delicious vegan 30-minutes fall pasta dinner recipe your whole family will love!

You can use any other mushrooms for this recipe but I’ve chosen crimini mushrooms. In fact, commonly 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 against cardiovascular disease, support immune system and has anti-inflammatory benefits. If you struggle to maintain your protein intake while following vegan or vegetarian diet, mushrooms deserve to become your go-to protein source. You can make so many delicious and healthy dishes with them, like this gorgeous mushroom masala, for starters.

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.

Healthy Pumpkin Pasta with Spinach and Mushrooms: Delicious vegan 30-minutes fall pasta dinner recipe your whole family will love!

You probably know that leafy greens are good for you, so spinach is in this pasta not only for a nice crunch but also 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!

Healthy Pumpkin Pasta with Spinach and Mushrooms: Delicious vegan 30-minutes fall pasta dinner recipe your whole family will love!

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.

Healthy Pumpkin Pasta with Spinach and Mushrooms: Delicious vegan 30-minutes fall pasta dinner recipe your whole family will love!

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!

Meanwhile, cook your whole grain fettuccine (I like DeLallo but you can use other pasta) according to the instructions on the package.

Healthy Pumpkin Pasta with Spinach and Mushrooms: Delicious vegan 30-minutes fall pasta dinner recipe your whole family will love!

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 ladle 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.

Healthy Pumpkin Pasta with Spinach and Mushrooms: Delicious vegan 30-minutes fall pasta dinner recipe your whole family will love!

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:

4.6 from 5 votes
Print

Healthy Pumpkin Pasta with Spinach and Mushrooms

Healthy Pumpkin Pasta with Spinach and Mushrooms: Delicious vegan 30-minutes fall pasta dinner recipe your whole family will love!
Course Main Course
Cuisine European, Italian
Keyword pumpkin pasta
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4 servings
Calories 518 kcal

Ingredients

  • 1/2 small to medium-sized Hokkaido pumpkin
  • 2 teaspoons olive oil divided
  • salt and freshly ground black pepper to taste
  • 1 head garlic
  • 350 grams or 12 oz whole wheat pasta (I used fettuccine)
  • 200 grams or 7 oz mushrooms sliced (I used crimini)
  • 140 grams or 5 oz raw spinach
  • 235 ml or 1 cup vegetable broth (see notes below)
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried sage
  • 1/4 teaspoon nutmeg
  • 4 tablespoons chopped walnuts to serve
  • 4 teaspoons pumpkin oil to serve (optional)

Instructions

  1. Preheat the oven to 180 ºC or 350 ºF. Chop the pumpkin into small chunks. 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 or until they are soft when pierced with a fork.
  2. Meanwhile, cook the pasta according to the instructions on the package. 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.
  3. When the pumpkin is roasted, transfer it to a blender together with peeled roasted garlic and pulse until smooth, adding vegetable broth. Add spices and herbs, as well as salt and pepper to taste.
  4. Combine the pasta with mushrooms, spinach and pumpkin puree. Serve sprinkled with chopped walnuts and drizzled with pumpkin oil (optional but recommended). Enjoy!

Recipe Notes

Add vegetable broth one ladle at a time, until you like the consistency. It should be thicker than pumpkin soup.

Nutrition Facts
Healthy Pumpkin Pasta with Spinach and Mushrooms
Amount Per Serving
Calories 518 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 1g 5%
Sodium 280mg 12%
Potassium 1209mg 35%
Total Carbohydrates 87g 29%
Dietary Fiber 4g 16%
Sugars 5g
Protein 18g 36%
Vitamin A 114.6%
Vitamin C 41.2%
Calcium 14.5%
Iron 33.3%
* Percent Daily Values are based on a 2000 calorie diet.

Best,

Elena

Healthy Pumpkin Pasta with Spinach and Mushrooms: Delicious vegan 30-minutes fall pasta dinner recipe your whole family will love!