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Creamy Pumpkin Alfredo Sauce Pasta (Vegan)

This vegan pumpkin alfredo sauce is what autumnal dreams are made of. It’s packed with rich flavor, and has the creamiest texture thanks to cashew cream!

Pumpkin Alfredo pasta - Daisybeet

What’s your comfort food? Growing up with an Italian mom, we had pasta a lot with dinner. She even makes her own raviolis every December for Christmas, using our family recipe! For me, forget the chicken noodle soup. Comfort food comes in the form of those raviolis, or a warm bowl of pasta.

This pasta with homemade pumpkin alfredo sauce is the ultimate comfort food. It’s rich and creamy without feeling too heavy. A deliciously savory blend of garlic, shallots, and rosemary accentuates the pumpkin flavor.

Pumpkin Alfredo pasta - Daisybeet

How to make vegan pumpkin alfredo sauce

To keep this dish completely dairy free, we utilize a few unique vegan ingredients that pack a savory, umami punch. Instead of cream and cheese, we use homemade cashew cream, white miso, and nutritional yeast.

  • Sauté garlic and shallots in olive oil.
  • Add miso paste and rosemary to the pan.
  • Make cashew cream in a blender with cashews, almond milk, nutritional yeast, and spices.
  • Cook pasta and reserve 1 cup of pasta water.
  • Add pureed pumpkin, garlic and shallots mixture, and pasta water to the blender with cashew cream.
  • Blend until completely smooth and creamy.
Pumpkin Alfredo pasta - Daisybeet

The vegan ingredients that make this recipe shine

  • Cashew cream: Cashew cream is an excellent plant-based substitution for heavy cream in recipes. It is incredibly easy to make! Blend soaked cashews with liquid of choice (water, almond milk, or broth), and whatever flavorings you want to add. Cashew cream is lower in calories and saturated fat than regular cream.
  • Miso: A traditional Japanese ingredient, miso is a thick paste made from fermented soy. It is packed with super salty, umami flavor. Miso is a good source of many nutrients, including manganese and vitamin K. It also contains probiotics, thanks to the fermentation process!
  • Nutritional yeast: This ingredient has a cheesy, slightly nutty flavor. Nutritional yeast is rich in B vitamins and is a complete source of plant-based protein!
Pumpkin Alfredo pasta - Daisybeet
Pumpkin Alfredo pasta - Daisybeet

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Pumpkin Alfredo pasta - Daisybeet

Let me know if you love this recipe by leaving a comment or rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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Creamy Pumpkin Alfredo Sauce Pasta (Vegan)

  • Author: Alex
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: Serves 46 1x
  • Category: main dish

Description

This vegan pumpkin alfredo sauce is what autumnal dreams are made of. It’s packed with rich flavor, and has the creamiest texture thanks to cashew cream!


Scale

Ingredients

  • 1 tbsp olive oil
  • 3 cloves garlic, minced
  • 1 shallot, minced
  • 2 tbsp fresh rosemary needles
  • Salt
  • Pepper
  • 2 tbsp white miso
  • 3 tbsp warm water

Cashew Cream

  • 1 1/2 cups raw cashews, soaked in hot water at least 10 minutes
  • 1 1/2 cup unsweetened almond milk (or water)
  • 1 tbsp nutritional yeast
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • Salt
  • Pepper

 

  • 1 1/2 cups pumpkin puree
  • 12 oz pasta of choice (I used mafaldine)
  • 1 cup water reserved from pasta cooking

 


Instructions

  1. Heat olive oil in a large skillet on low-medium heat.
  2. Add garlic and shallots plus a dash of salt and pepper. Stir around for 1-2 minutes until fragrant.
  3. Add rosemary and stir to combine.
  4. Whisk together the miso with warm water until a thick watery paste forms. 
  5. Pour miso paste into the pan with the garlic and shallots. Stir to combine, reduce to simmer and cook for 5 minutes.
  6. Meanwhile, boil your pasta according to package instructions. Set aside 1 cup of pasta water.
  7. Make the cashew cream. Drain the soaking cashews and put them in a blender with all the cashew cream ingredients. Blend until completely smooth.
  8. Add the pumpkin puree, garlic/shallot/miso mixture, reserved pasta water, and a dash of salt and pepper directly to the blender with cashew cream. Blend until completely smooth.
  9. Pour about 1 1/2 cups of alfredo sauce over the pasta, using tongs to gently toss. Add more sauce as necessary. You will have leftover!
  10. Use tongs to serve pasta into individual bowls, and top with freshly ground black pepper, if desired.


Notes

  • You will have about 1 1/2 cups of sauce leftover.

Keywords: vegan, pumpkin alfredo, nutritional yeast, pumpkin rosemary sauce, pumpkin cream sauce

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Pumpkin Alfredo pasta - Daisybeet

Disclosure: Some of the links in this post are affiliate links, which help keep Daisybeet running. I truly love all the brands I link to, and use them frequently in my daily life!

plant-based protein sources Featured

10 Plant-Based Protein Sources to Add to Your Diet

Want to eat more plant-based? Find out some of the best plant-based protein sources you should be eating regularly for good health.

kale caesar salad plant based protein sources

One of the greatest misconceptions in the nutrition world is that plant-based diets do not provide enough protein. As an RD, I’ve heard this time and time again. But, a well-planned and thoughtful vegetarian or vegan diet can provide all the nutrients we need for good health, including protein from plant-based protein sources.

Benefits of A Plant-Based Diet

Nutrition research has consistently pointed to a plant-based diet to provide numerous health benefits. Whether you’re vegan or just experimenting with Meatless Monday, we can all benefit from eating more plants! Here are a few of the amazing health benefits of a plant-based diet:

  • Decreased risk of chronic disease, including heart disease, stroke, hypertension, Type 2 Diabetes, high cholesterol, and some cancers (1)
  • Promotes weight management, prevention of overweight/obesity, and beneficial for weight loss (2)
  • Lower environmental impact than a diet that includes lots of animal protein

Plant-Based Protein Sources

Protein is an important macronutrient, as it is the building block for body tissue. Our protein needs vary by individual based on age, activity level, health status, etc. Including a variety of the following foods in your diet daily will meet the protein needs of most people, with the added health benefits of these ingredients!

Beans

roasted chickpeas

Beans of all kinds – black, kidney, chickpea, etc. – are one of the world’s healthiest foods. They are a starchy protein, as they also contain some carbohydrates. Because of this, beans are a great source of dietary fiber. They are also rich in vitamins and minerals, including iron!

Protein in Beans: 15 grams in 1 cup

How to Add Beans to Your Diet:

Lentils

coconut curry red lentil soup

Lentils are similar to beans, in that they are also a starchy protein source. One cup of lentils has a whopping 16 grams of dietary fiber! Lentils have a hearty texture that holds up well as a replacement for meat in dishes like stews and sauces.

Red lentils tend to break apart when cooked, so they are great in soups and stews. Green, black, and French lentils will hold their shape when cooked.

Protein in Lentils: 18 grams in 1 cup

How to Add Lentils to Your Diet:

Peas

peas plant-based protein sources

Peas are a versatile ingredient that have plenty of plant-based protein. They are similar to beans and lentils in that they also contain carbohydrates, and therefore fiber. Also, peas contain good amounts of several vitamins and minerals, notably vitamins A, C, K, and B-vitamins.

Protein in Peas: 8 grams in 1 cup

How to Add Peas to Your Diet:

Tofu, Tempeh, and Edamame

crispy baked tofu

Tofu, tempeh, and edamame are all foods coming from the soybean. Edamame is immature soy bean, and tofu and tempeh are products made from soy. In many Asian cultures, soy is a staple protein source.

For years, there has been swirling controversy around the safety of soy in our diets, but the research has consistently shown that soy is safe and very healthy for us.

Protein in Tofu, Tempeh, and Edamame: 20 grams in 1 cup

How to Add Tofu/Tempeh/Edamame to Your Diet:

Quinoa

quinoa plant based protein sources

Quinoa is technically a seed, but it tastes, cooks and acts like a grain. Unlike other grains though, quinoa is a good source of protein. Not only that, quinoa has all nine essential amino acids, making it a complete protein. This sets quinoa apart from other plant-based protein sources!

Protein in Quinoa: 8 grams in 1 cup

How to Add Quinoa to Your Diet:

Nuts

popcorn trail mix

Almonds, walnuts, macadamia, pistachios, and more are nutrition powerhouses. They are rich in energy, healthy fats, vitamins, minerals, and protein. Nuts are one of my favorite on-the-go snacks to have on hand.

Protein in Nuts: 5 grams per 1/4th cup

How to Add Nuts to Your Diet:

  • Make popcorn trail mix for a healthy and filling snack (pictured above)
  • Add a dollop of nut butter to oatmeal or smoothie bowls
  • Sprinkle nuts on top of salad for a crunchy addition
  • Add nuts to homemade granola
  • Make your own mixed nut butter

Seeds

seeds

Like nuts, seeds contain an abundance of heart healthy fats. They’re also good sources of minerals, like calcium, magnesium, zinc, iron, and copper. Some seeds to add to your diet include sesame, pumpkin, and flax.

Protein in Seeds: 10 grams in 1/4th cup

How to Add Seeds to Your Diet:

  • Sprinkle seeds on top of salads and grain bowls, such as on this Asian Cucumber Salad
  • Try using tahini in baked goods: these Tahini Brownies and Tahini Cookies by Kale Junkie are delicious!
  • If you bake your own bread, experiment with adding seeds to the dough for a hearty texture
  • Top yogurt or oatmeal bowls with pumpkin seeds

Chia Seeds

chia seeds plant-based protein sources

Chia is a seed, but it gets its own category! Chia seeds are a good plant-based source of iron and calcium. What makes them extra special is they are a good plant-based source of essential omega-3 fatty acids. We can’t produce these on our own, so it is important we get adequate amounts in our diet. So, since omega-3 fatty acids are mainly found in animal products, chia seeds are a great way to get these good fats if you are following a plant-based diet.

Protein in Chia Seeds: 5 grams in 1 ounce

How to Add Chia Seeds to Your Diet:

  • Try chia pudding for breakfast
  • Add a spoonful to your oatmeal
  • Make easy two ingredient chia jam
  • Bake some into homemade granola

Hemp

Hemp hearts are another good source of plant-based protein. Just like chia, they are rich in heart healthy fats, including omega-3 fatty acids. Similar to quinoa, hemp is a complete protein, as it contains all nine essential amino acids.

Protein in Hemp: 6 grams in 2 tablespoons

How to Add Hemp to Your Diet:

  • Sprinkle hemp hearts over your morning oatmeal or yogurt bowl. They have a mild, nutty flavor.
  • Try hemp protein powder in your smoothies
  • Make this hemp seed pesto by Walder Wellness
  • Add hemp to cookies or baked goods

Nutritional Yeast

nutritional yeast

Nutritional yeast is an inactive form of yeast, and is sold in flaked form. It is full of nutrition benefits, including B-vitamins and protein. In fact, it’s one of the only plant-based sources of Vitamin B12. Like quinoa and hemp, nutritional yeast contains all nine essential amino acids, making it another plant-based complete protein source.

Nutritional yeast has a savory, cheesy flavor that is delicious in pasta dishes!

Protein in Nutritional Yeast: 10 grams in 2 tablespoons

How to Add Nutritional Yeast to Your Diet:

  • Sprinkle over popcorn for a cheesy flavor, from Nutrition Stripped
  • Add to pasta dishes as a vegan replacement for parmesan cheese
  • Make a vegan Butternut Squash Risotto from Simple Vegan Blog

There you have it! As you can see, these delicious plant-based protein sources are full of other amazing nutrients like fiber, vitamins, and minerals. Have you tried them all?

Let me know if you love this post by leaving a comment below, and check out Instagram and Pinterest for more healthy lifestyle inspiration.

Save this post for later to one of your Pinterest boards

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Disclosure: Some of the links in this post are affiliate links, which help keep Daisybeet running. I truly love all the brands I link to, and use them frequently in my daily life!