Savory & Easy Pumpkin Marinara Pasta Sauce (vegan)

I just got back from a 9 day vacation. It was a great time to relax and have fun but my body was not happy with eating out for 9 days straight. I was craving something light and healthy and wanted a simple marinara sauce with no fat added. Don't get me wrong I love creamy sauces and have no problem with healthy fats but my body was yearning for something light. Instead of a traditional marinara sauce I went with a Savory & Easy Pumpkin Marinara Pasta Sauce (vegan) and it did not disappoint!

This pumpkin spaghetti is the perfect weeknight meal. It takes 20 minutes to make and only requires a few ingredients. If you want extra veggies this meal would go great with some broccoli or greens. To keep this meal light I went with my favorite chickpea spaghetti. I love chickpea pasta because it feels so much lighter than a traditional wheat based pasta - it also packs a protein punch (although nothing is wrong with the real thing!)

This pumpkin spaghetti is the fall cousin of your traditional marinara sauce. The pumpkin pairs so well with the tomato, I could have eaten the sauce without the pasta. Basil adds some extra antioxidants and more aromatics to the sauce. I used just a touch of coconut sugar to really bring out the flavors in this sauce, but if you can't have sugar it would probably be fine without it.

I love pumpkin recipes. For more yummy pumpkin recipes try my pumpkin feta pasta or my pumpkin oatmeal bars.

Why you'll love this recipe

• It is easy to make and made in one pot (minus cooking the pasta).
• It is healthy for you and packed with nutrients and fiber.
• The combination of pumpkin and tomatoes makes this sauce so flavorful.
• Thanks to the pumpkin it is perfect for fall.

Ingredients

• shallot
• garlic
• pumpkin puree
• crushed or diced tomatoes
• basil
• italian seasoning or oregano
• black pepper
• nutritional yeast
• salt
• olive oil

Substitutions for easy pumpkin marinara pasta

• Basil - can be substituted with parsley
• Shallot - can be substituted with ½ of an onion
• Nutritional yeast - this can be omitted or subbed with parmesan

Instructions

1. Heat oil in a large skillet or pot over medium heat. Add garlic and shallot along with a splash of oil. Cook for 5 minutes.
2. Add all remaining ingredients to the pot and stir to combine. Bring to a gentle simmer and cook for 15-30 minutes. The longer the better but 15 minutes works just fine.
3. Mix sauce with your favorite cooked pasta and serve.

Storage instructions

Store the extra pasta in a sealed container in your fridge for up to 3 days. To reheat you can microwave or heat up on the stove top.

Recipe FAQ

Recipe pro-tips

The longer you simmer your sauce the more flavorful it will be. Just make sure not to burn it!

Other vegan pasta recipes to try

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savory and easy pumpkin marinara pasta sauce

This savory and easy pumpkin marinara pasta sauce is the perfect pasta sauce recipe for fall.

5 from 4 votes

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Prep Time 5 minutes mins

Cook Time 20 minutes mins

Course dinner

Cuisine italian american

Servings 3

Calories 203 kcal

Ingredients

  

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pasta sauce

• 1 shallot or ½ onion - finely chopped
• 2 garlic cloves - minced
• 1 15 ounce can pumpkin puree not pumpkin pie mix!
• 1 15 ounce can crushed or diced tomatoes
• ½ cup finely chopped basil
• 1 teaspoon italian seasoning or sub oregano
• 1 tablespoon nutritional yeast optional but adds flavor
• black pepper to taste
• ½ teaspoon salt
• 2 tablespoon olive oil divided, use 1 tablespoon for cooking and mix the other tablespoon in the sauce

other ingredients

• +pasta of choice I used whole wheat spaghetti

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Instructions

 

• Heat oil in a large skillet or pot over medium heat. Add garlic and shallot along with a splash of oil. Cook for 5 minutes.
• Add all remaining ingredients to the pot and stir to combine. Bring to a gentle simmer and cook for 15-30 minutes. The longer the better but 15 minutes works just fine.
• Mix sauce with your favorite cooked pasta and serve.

Notes

This makes enough for 1 box of spaghetti, so about 3-4 servings.

Nutrition

Calories: 203kcalCarbohydrates: 27gProtein: 6gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gSodium: 597mgPotassium: 861mgFiber: 9gSugar: 12gVitamin A: 24079IUVitamin C: 22mgCalcium: 115mgIron: 5mg

Keyword pumpkin marinara sauce, savory pumpkin pasta sauce

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