Pastas with cream-based sauces can be really delicious. However, these dishes are often heavy, unhealthy and very fattening. It is best to minimise their consumption and replace them with healthier alternatives.
When I started to cook in a health-conscious way, I ditched the recipes that contained too much fresh cream. I then came across this vegan pasta with an interesting, pumpkin-based creamy sauce. I immediately recognized that it is a perfect alternative to the fatty pasta dishes swimming in cream-based sauces. It is equally delicious and attractive, but this creaminess has nothing to do with animal fat.
I found the recipe for this pasta with pumpkin sauce & broccoli on the website of Forks over Knives. The recipe was developed by Victoria Fiore. I made minor changes to it, so the recipe below is slightly different to her original “velvety macaroni”.
Let’s see how to make a creamy but healthy pasta dish for two people.
- 1 large pumpkin (or several smaller pieces)
- 2 medium-sized broccoli heads
- 300 gram dry pasta (preferably durum or rice macaroni, penne, farfalle or fusilli)
- 4 garlic clove
- 120 ml plant-based milk (preferably almond, hazelnut, coconut or flax seed milk)
- 1 tablespoon of garlic powder
- 1 tablespoon of parsley flakes
- Salt according to taste
- Pepper according to taste
- Bake the pumpkin in the oven on 180 Celsius for half an hour.
- Cook the pasta according to packet instructions and set aside.
- Separate the broccoli into small florets and cut their stems off. Chop the stems into small pieces.
- Place the broccoli stem pieces to a saucepan. Add a bit of water, cover the saucepan with a lid and steam the broccoli stems for 5 minutes. When they are soft, add the broccoli florets, cover the pan and steam the broccoli mixture for further 5 minutes. Drain the water (if any).
- By this stage, the pumpkin is ready. Remove from the oven, let it cool for a while and peel it. Remove seeds and cut it into small pieces. Put the pumpkin pieces into a saucepan, add the garlic cloves and cover the pan. Steam it for 10 minutes. If it starts to brown, add some water to avoid the pumpkin pieces sticking to the pan and burning. Once the pumpkin mixture is ready, drain the water (if any) and add the plant-based milk to the pan to create a mixture. Season with salt, garlic powder and pepper.
- Transfer the steamed pumpkin mixture into a blender and blend it until smooth and creamy to create the pumpkin sauce. Add the parsley to the sauce and mix well.
- Transfer the pumpkin sauce back to the saucepan. Add the pasta and the broccoli mixture and mix well.
- Heat the dish for a few minutes and serve immediately.
Isn’t it creamy and delicious?