Creamy High Protein Pumpkin Pasta (Vegan)
Full of fibre, vegetables and plant-based goodness, this Creamy High Protein Pumpkin Pasta is made with wholefood ingredients, while being cheesy, creamy and so good. It’s naturally gluten-free, too, and is great for meal prep.
I haven’t shared a pasta recipe in quite some time, and this creamy slightly cheesy recipe really is worth the wait. It’s naturally dairy-free, contains no butter, eggs or dairy but is so rich and creamy thanks to the magic ingredient: silken tofu. This adds protein and the creamy texture that we all love, while being quick to assemble in the blender. This takes very little time to come together, simply cook the pasta, blend up the sauce and fry off some onion and air fry the crispy chickpeas on top. The end result is packed with flavour, texture and colour and is great for the season.
Why will I love this pasta?
This pasta is so good:
- Creamy, smooth and dreamy
- Slightly cheesy, rich and saucy
- With crispy chickpea croutons on top
- Ideal to make ahead of time
- Perfect for meal prep
- Naturally dairy-free, egg-free and vegan
- Easily gluten-free
- Also nut-free
- The magic ingredient is silken tofu
- With tofu and chickpeas for added protein
- High in fibre
- With so many different plant points
- With 14 different plants!
- A fun spin on mac ‘n’ cheese
- With spinach for added green goodness and iron
- With hidden pumpkin in the sauce
- Perfect for using up tins of pumpkin
- Or use homemade roasted pumpkin chunks in the sauce
- Easy to make
- Everyone will love it
- Great for adults and children, too
If you already love the sound of this pasta, then skip ahead to the recipe card below. Or, first let’s discuss the recipe in more detail.
What ingredients do I need?
You can see the ingredients with weights in the recipe card below and see my favourite and recommended products in the “shop the recipe” section.
For the chickpeas on top:
- Chickpeas: I use Bold Bean Co chickpeas as they are larger and plumper and great for roasting up.
- Olive oil: or your preferred oil for roasting and frying.
- Sweet smoked paprika: this adds richness and a lovely smoky flavour.
And for the pasta sauce:
- Silken tofu: this makes the sauce so creamy. It’s found in Asian aisles of the supermarket and is stable at room temperature (not like extra-firm tofu which is in the fridge).
- Pumpkin puree: this is 100% pumpkin from a tin or use home roasted pumpkin.
- Tomato puree: for richness.
- Roasted onion paste: this is from Belazu and is sweet and sticky, like caramelised onion and adds a lovely sweet flavour. If you don’t have any, leave it out. I do not recommend adding in raw red onion. But if you did want to add 1 tbsp of caramelised onion, do so.
- Roasted garlic paste: this is from Belazu again and adds so much flavour. If you have roasted some garlic up, use that, or use a fresh garlic clove. Note that roasted garlic is much sweeter and milder in flavour.
- Coconut milk tin: I use full-fat or light coconut milk, depending on how creamy you like the sauce. Use full-fat for the best flavour but light is also OK.
- Spices: sweet smoked paprika and nutmeg.
Finally for the pasta:
- Pasta shapes: I used a spelt pasta in a rigatoni-ish shape, but you can use your favourite pasta here.
- Red onion: or white onion to fry off.
- Garlic: or roasted garlic paste as above.
- Fresh oregano: to add lots of flavour, or fresh thyme is good here, too.
- Baby spinach: to add some green and iron-filled goodness. You can also use kale, too.
Is this gluten-free and nut-free?
This is easily gluten-free as long as you use GF pasta. This is naturally nut-free, too.
How do I make this?
This pasta is ready in a few steps:
- https://glnk.io/2o0vy/nourishingamyHeat the air fryer like this one, and add the chickpeas, seasoning and oil to a tray: toss well and air fry for 15 minutes, or until crispy.
- Add the sauce ingredients to a blender like this one (AMY15 saves you 15%): and blend until creamy.
- Cook the pasta: according to packet instructions (saving the cooking water).
- Fry off the onion and garlic then the spinach: and allow to wilt.
- Stir the sauce into the onion with some cooking water: and warm through.
- Stir through the pasta: and spoon into bowls.
- Top with the chickpeas: and enjoy.
How long will it last?
Once cool, keep the pasta in a sealed container in the fridge for 2-3 days and warm back up with a splash of water.
What other recipes can I try?
For more pasta and seasonal recipes:
- Golden Chickpea Dahl with Roasted Aubergine
- Smoky Chipotle Butterbeans with Herby Tahini
- 15-Minute Peanut Butter Tofu Ramen
- Marry Me Sun-Dried Tomato Orzo and Beans
- Creamy Beetroot Pasta with Crispy Chickpeas
Creamy High Protein Pumpkin Pasta (Vegan)
Full of fibre, vegetables and plant-based goodness, this Creamy High Protein Pumpkin Pasta is made with wholefood ingredients, while being cheesy, creamy and so good. It’s naturally gluten-free, too, and is great for meal prep.
Ingredients
For the Chickpeas:
- 2 tins chickpeas, drained (drained weight 400-480g)
- 2 tbsp olive oil
- 1 tsp sweet smoked paprika
- Salt and pepper
For the Sauce:
- 300g silken tofu
- 1 x 400g tin pumpkin puree
- 2 tbsp tomato puree
- 4 tbsp nutritional yeast
- 2 tsp roasted onion paste (or 1 tsp onion granules)
- 2 tsp roasted garlic paste (or 2 roasted or 1 raw garlic cloves)
- 1 x 400ml tin light or full-fat coconut milk
- 1 tsp sweet smoked paprika
- A pinch of nutmeg
For the Pasta:
- 4 portions pasta (approx. 400g dry weight)
- 1 red onion, diced small
- 2 garlic cloves or 2 tsp roasted garlic paste, crushed
- 3 sprigs fresh oregano, leaves only
- 120g baby spinach
- 100ml pasta cooking water
Instructions
- Start by preparing the chickpeas. Rinse the chickpeas and pat them dry. Add to a tray and toss with the olive oil, paprika, salt and pepper and air fry at 180ºC for 15 minutes, until crispy and golden.
- Cook the pasta according to packet instructions. When ready to drain the pasta, keep 100ml of the cooking water.
- Meanwhile, prepare the sauce. Add all of the ingredients with salt and pepper to a blender and process until really smooth.
- Also heat a large saucepan with olive oil and fry off the onion, garlic and oregano for 5 minutes, until soft. Add in the spinach and cook for a few minutes to wilt the leaves.
- Pour the pumpkin sauce into the pan with ½ of the cooking water/
- Now add in the pasta and stir well (add more cooking water if needed).
- Scoop the pasta into bowls and top with the chickpeas, some more oregano and black pepper.
- Enjoy straight away or keep leftovers in sealed container, once cool, in the fridge for 2-3 days. Eat cold or warm back up in a saucepan.
Shop the recipe
Stay in touch
I look forward to hearing what you think of this Creamy High Protein Pumpkin Pasta so please let me know in the comments below and leave a star review above. If you do make these, I’d love to see so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on Twitter, Facebook and Pinterest – please say hello!
With pasta love x
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