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This pumpkin sauce recipe is a great way to perk up pasta with fresh fall-inspired flavor and healthy fiber.

If you’ve never had pumpkin sauce you’re in for treat!

Pumpkin makes a healthy alternative to tomato sauce – which is higher in sugar.  I really think you’re going to love it.

This pumpkin pasta sauce is:

  • Dairy-free (Vegan)
  • Gluten-free
  • Full of Fiber
  • Low in Sugar
  • Easy to make
  • Tastes great on pasta!

 

Pumpkin Sauce in a pink bowl

 

I usually make a big batch and double the recipe below (it’s that good!) and good for you!

 

Pumpkin Sauce

 

Organic Ingredients Recommended

  • 1 (15 ounce) can of unsweetened pumpkin puree
  • 1 cup coconut milk
  • 2 tbsp tahini
  • 1 green apple, cored and chopped
  • juice from one orange (not bottled juice or from concentrate)
  • 2 tsp sage
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • salt & ground pepper to taste

 

Organic Canned Pumpkin Puree

This is the puree I use. I love it because the can is BPA free.

 

How to Make Pumpkin Pasta Sauce

 

  • Heat the pumpkin, coconut milk and tahini in a large saucepan over medium heat.
  • Add the apple, and the rest of the ingredients.
  • Cover, and reduce heat to low.
  • Simmer for 25 minutes, stirring occasionally.
  • Puree soup in a food processor or a blender.
  • Return soup to saucepan and let simmer over low heat for 45 minutes.
  • Season with salt and pepper to taste.

 

Pumpkin Soup in a pot on a stovetop
You can use this pumpkin sauce over pasta, zucchini noodles, chicken, steak… anything you want to add a fresh pop of fresh flavor to.

It lasts up to 3 days in the fridge.

Pumpkin Pasta Sauce

Prep Time: 5 mins
Cook Time: 1 hr 15 mins
Total Time: 1 hr 20 mins
Course: Soup
Keyword: Pumpkin, soup
Servings: 4
Author: Christina Carlyle

Ingredients

  • 1 can of unsweetened pumpkin puree, 15 ounce can
  • 1 cup coconut milk
  • 2 tbsp  tahini
  • 1 green apple, cored and chopped
  • juice from one orange , (not bottled juice or from concentrate)
  • 2 tsp sage
  • 2 tsp cinnamon
  • 1/2 tsp  nutmeg
  • salt & ground pepper, to taste

Instructions

  • Heat the pumpkin, coconut milk and tahini in a large saucepan over medium heat.
  • Add the apple, and the rest of the ingredients.
  • Cover, and reduce heat to low.
  • Simmer for 25 minutes, stirring occasionally.
  • Puree soup in a food processor or a blender.
  • Return soup to saucepan and let simmer over low heat for 45 minutes.
  • Season with salt and pepper to taste.

Nutrition

Serving: 1cup | Calories: 140kcal | Carbohydrates: 9g | Protein: 1g | Fat: 12g | Saturated Fat: 11g | Sodium: 8mg | Potassium: 173mg | Fiber: 2g | Sugar: 5g | Vitamin A: 25IU | Vitamin C: 3mg | Calcium: 32mg | Iron: 2mg
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free download

 

Leave me a comment to let me know how your sauce turned out.

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xxoo

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Pin this recipe so you’ll have it forever.

Pumpkin Pasta Sauce over Zucchini Noodles

 

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