Craving a rich, creamy pasta dish without the heavy cream? This Heart Healthy Pumpkin Pasta with Arugula uses puréed pumpkin to create a velvety, savory sauce that clings perfectly to every noodle. It is the perfect cozy, vegetarian meal for a crisp fall evening.
If you enjoyed this creamy vegetarian dinner, be sure to browse our complete collection of healthy pasta recipes for more heart-healthy meal ideas. You can also embrace the season with all of our delicious recipes for pumpkin lovers, featuring everything from savory mains to sweet treats.
This recipe swaps traditional heavy cream for nutrient-dense pumpkin purée, creating a luxurious texture while significantly cutting down on saturated fat. The addition of multigrain pasta and fresh greens boosts the fiber content, making this a satisfying meal that supports heart health and digestion.
Yes! Spinach is a great mild alternative. However, spinach wilts faster than arugula, so stir it in at the very last second before serving, or simply let the heat of the pasta wilt it in the bowl.
Store leftovers in an airtight container in the refrigerator for up to 3 days. The pasta will absorb some of the sauce as it sits, so the flavor often improves the next day.
This recipe is naturally vegetarian. To make it 100% vegan, simply skip the optional Parmesan cheese topping or use a sprinkle of nutritional yeast for that cheesy flavor.
Pumpkin purée varies in thickness. If your sauce feels too stiff, stir in a splash of vegetable broth or reserved pasta cooking water until it reaches your desired consistency.
You can, but make sure to roast and purée it until completely smooth first. Canned pumpkin is preferred here for its consistent texture and convenience on a weeknight.
If you are looking for more meatless meal inspiration, these vegetarian pasta dinner recipes are perfect for busy weeknights. Each dish is packed with fiber-rich vegetables and whole grains to keep your heart happy without needing meat.
Turn this pasta dish into a multi-course feast by serving it alongside one of these cozy heart-healthy soups. These warming recipes work beautifully as nutrient-dense sides or starters to round out your fall menu.
Don't reserve canned pumpkin just for pies! It is a pantry superhero for heart-healthy cooking. Pumpkin purée is incredibly low in calories but high in fiber and antioxidants. When stirred into pasta sauces, soup, or chili, it adds a thick, creamy body that mimics the mouthfeel of dairy fats, allowing you to create indulgent-tasting meals that remain completely plant-based and low in cholesterol.
Recipe yields 6 servings
In a large pot, cook the pasta according to package directions. Drain and set aside.
In a large skillet, heat the olive oil over medium-high heat. Add the shallots and cook for 5 minutes, or until softened. Add the garlic and cook for 1 minute, or until fragrant. Add in the tomato and cook for 5 minutes, stirring occasionally. Add the pumpkin purée, sage, nutmeg, salt, black pepper and red-pepper flakes, if using, and cook for 10 minutes, or until heated through.
Pour the pumpkin sauce over the pasta and toss to mix. Add the arugula and toss to combine. If desired, just before serving, add the Parmesan cheese and stir to combine.
For Arugula: Baby spinach, kale, or Swiss chard are excellent swaps. If using kale, remove the stems and chop it finely, adding it to the pan 1–2 minutes earlier than you would arugula.
For Multigrain Penne: Whole wheat pasta, chickpea pasta, or lentil pasta all work well to boost fiber and protein. Gluten-free pasta can also be used; just watch the cooking time carefully.
For Shallots: Yellow onion or leeks provide a similar savory base. Use about 1/2 cup of chopped onion to replace the 2 shallots.
For Sage: Fresh thyme or rosemary pair beautifully with pumpkin if you don't have sage on hand.