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    Home » Recipes » Vegan Pasta Recipes

    Pumpkin Marinara Pasta Sauce

    By: Amy Katz · Published: Oct 19, 2021 · Last modified: Oct 19, 2021 · This post may contain affiliate links. · As an Amazon Associate I earn from qualifying purchases.

    Jump to Recipe - Print - Pin
    Special diet: gluten-free option, nut-free, soy-free, vegan
    Close up of bowl of spaghetti with pumpkin tomato sauce and fresh parsley.

    Flavorful 30-minute pumpkin marinara pasta sauce is made with pantry ingredients. It may seem like an unusual combination, but the sweet and creamy pumpkin puree balances the acidity of the tomatoes. Along with Italian seasoning and crushed red pepper flakes, it's a celebration of seasonal flavors.

    Overhead of bowl of spaghetti with pumpkin marinara sauce and fresh parsley next to a spoon, fork, and patterned blue and gray napkin.

    While you may immediately think of pumpkin spice lattes and Thanksgiving pie when you think about pumpkin, it's also delicious in savory recipes.

    Take pumpkin vegan chili for example. The pureed winter squash not only provides subtle flavor, but also a creamy texture.

    And the same is true in this simple pumpkin marinara pasta sauce. So the next time you see canned pumpkin at the market, pick up an extra can or two to make this pasta dish that's sure to be a family favorite.

    Jump to:
    • Why you'll love this recipe
    • Ingredients
    • Amy's tip
    • Instructions
    • Variations
    • Serving suggestions
    • Storing and freezing
    • FAQ
    • More easy pasta recipes
    • 📋 Recipe
    • 💬 Comments

    Why you'll love this recipe

    • You can make it with pantry ingredients in 30 minutes or less.
    • You can use any of your favorite pasta shapes.
    • It's a unique and tasty way to use seasonal pumpkin in a savory sauce.

    Ingredients

    Labeled ingredients needed to make this recipe: pasta, salt, pepper, olive oil, crushed tomatoes, pumpkin puree, Italian seasoning, bay leaf, crushed red peppers, parsley, onion, and garlic.

    For the complete list of ingredients with measurements plus recipe instructions, please see the recipe card at the bottom of this post.

    Pasta: Any shape of pasta can be used in this recipe. I chose gluten-free spaghetti, but short pasta such as penne will work well, too.

    Italian seasoning: If you don't have this blend on hand, use oregano, basil, or a mixture of the two.

    Amy's tip

    Be sure to purchase pumpkin puree rather than pumpkin pie filling.

    Instructions

    Collage of 4 numbered images showing how to make this recipe.
    1. Saute the onion and garlic in olive oil.
    2. Add the tomatoes, pumpkin, and spices.
    3. Simmer, stirring occasionally, until thick and heated through.
    4. Toss with cooked pasta.

    Variations

    Pumpkin marinara is easy to customize and use in multiple ways.

    • Add extra vegetables like diced carrots or red bell pepper.
    • Add beans or lentils.
    • Serve it with chickpea, lentil, or whole-wheat pasta.
    • Use the sauce in lasagna or as a pizza sauce.
    • Sprinkle vegan Parmesan on top.
    • Swap out the parsley for other fresh herbs like sage, thyme, or rosemary.

    Serving suggestions

    Close up of bowl of spaghetti topped with sauce.

    Serve this Pumpkin Marinara Pasta with a salad or vegetable side dish like the following:

    • Overhead of serving bowl of salad with jar of dressing next to it
      Marinated Artichoke Hearts Salad
    • Bowl of Mediterranean Cauliflower Salad and serving spoon
      Mediterranean Cauliflower Salad
    • Serving bowl of green beans and mushrooms with gold utensils
      Sauteed Green Beans with Mushrooms
    • Bowl of roasted vegetables with gold serving spoon.
      Roasted Fall Vegetables

    Storing and freezing

    Leftover pasta can be covered and refrigerated for up to 3 days. The sauce may also be stored separately in the refrigerator or frozen for up to 3 months. Be sure to allow a little room at the top since it will expand a little when frozen.

    To reheat, first defrost the frozen container in the refrigerator overnight. Then reheat the sauce it in a pot on the stove or in a microwave-safe bowl.

    FAQ

    What is the difference between pumpkin puree and pumpkin pie filling?

    Pumpkin puree is 100% cooked pumpkin. Pumpkin pie filling also contains spices such as cinnamon, cloves, and nutmeg. It is used for making desserts.

    What can I use if I don't have canned pumpkin puree?

    You can make your own puree from roasted winter squash such as butternut or acorn squash.

    Can diced tomatoes be used instead of crushed tomatoes?

    Yes, you can use diced tomatoes instead of crushed tomatoes. Use the back of your spoon to break down the diced tomatoes as they cook. You may need to simmer the sauce a little longer since diced tomatoes aren't as thick.

    More easy pasta recipes

    • Bowl of artichoke pasta garnished with a lemon slice.
      Vegan Lemon Artichoke Pasta
    • White bowl containing Lemon Dairy Free Pasta Sauce with aqua basket of lemons and parsley in the background
      Lemon Dairy Free Pasta Sauce
    • Plate of spaghetti with creamy red sauce garnished with sprig of fresh basil with serving bowl in the background.
      Creamy Vegan Sun-Dried Tomato Pasta
    • Overhead of bowl of pasta topped with cauliflower alfredo sauce and fresh parsley
      Vegan Cauliflower Alfredo Sauce (Nut-Free)

    And for even more recipes, join the Vegan Mediterranean Diet Recipes Facebook group for support, inspiration, and fun.

    If you love this recipe, please give it 5 stars! ★★★★★

    📋 Recipe

    Bowl of spaghetti with pumpkin marinara garnished with fresh parsley next to a fork and blue patterned napkin.

    Easy Pumpkin Marinara Pasta Sauce

    Change up your usual pasta routine with this flavorful 30-minute vegan pumpkin marinara sauce made with pantry ingredients.
    5 from 3 votes
    Print Pin SaveSaved! Rate Email recipe + ingredient list
    Special diet: gluten-free option, nut-free, soy-free, vegan
    Course: Main Course, Pasta
    Cuisine: Fusion, Italian, Mediterranean
    Prep Time: 5 minutes
    Cook Time: 25 minutes
    Total Time: 30 minutes
    Servings: 4 people
    Calories: 567kcal
    Author: Amy Katz

    Ingredients

    • 12-16 ounces pasta, (gluten-free, if needed)
    • 1 Tablespoon olive oil
    • 1 small onion, diced small
    • 3 cloves garlic, minced
    • 28 ounces canned crushed tomatoes
    • 15 ounces canned pumpkin puree, (NOT pumpkin pie filling)
    • 1 teaspoon Italian seasoning
    • 1 bay leaf
    • ¼ teaspoon crushed red pepper flakes, (or to taste)
    • salt and pepper, to taste
    • fresh parsley, for garnish (optional)
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    Instructions

    • Prepare the pasta according to the package directions. Drain and set aside.
    • While the pasta is cooking, heat the olive oil in a large skillet or pot over medium heat.
    • Add the onion and saute until soft and slightly translucent.
    • Add the garlic and saute about 30 more seconds, or until fragrant.
    • Next add the tomatoes, pumpkin puree, Italian seasoning, bay leaf, and crushed red pepper.
    • Stir to combine and allow to come up to a low boil.
    • Reduce the heat and simmer, stirring occasionally, for about 15 minutes or until the sauce is thick and heated through.
    • Taste and add salt and pepper, as needed.
    • Toss with the cooked pasta and garnish with fresh parsley, if using.

    Notes

    Pasta: Any shape of pasta can be used in this recipe. I chose gluten-free spaghetti, but short pasta such as penne will work well, too.
    Italian seasoning: If you don't have this blend on hand, use oregano, basil, or a mixture of the two.
    Storing: Leftover pasta can be covered and refrigerated for up to 3 days. The sauce may also be stored separately or frozen for up to 3 months. Defrost in the refrigerator overnight.
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    Nutrition

    Calories: 567kcal | Carbohydrates: 111g | Protein: 20g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 278mg | Potassium: 1111mg | Fiber: 11g | Sugar: 16g | Vitamin A: 17020IU | Vitamin C: 25mg | Calcium: 138mg | Iron: 6mg

    Nutritional information is an estimation only.

    More Vegan Pasta Recipes

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      15 Minute Tomato Paste Pasta Sauce
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    About Amy

    Amy Katz is a vegan recipe developer, photographer, and Certified Vegan Nutrition Health Coach. She loves sharing delicious plant-based Mediterranean diet recipes that home cooks of all levels can enjoy. Her easy vegan recipes have been featured on HuffPost, LIVESTRONG, Healthline, Parade, VegNews, BuzzFeed, MSN, Greatist, Country Living, Insider, Brit+Co, Well+Good, and more. She lives in Orange County, California with the love of her life, Brad, and their adorable black cat, Ozzy.

    Reader Interactions

    Comments

    All commentsI made this
    1. Janice Parker

      October 04, 2022 at 11:01 am

      5 stars
      I made this and tweeked it for my sitution omitting the oil and substituting onion flakes and garlic flakes for the fresh. Cooked it on low in a slow cooker and it turned out awesome.
      Thank you for sharing your recipe.

      Reply
      • Amy Katz

        October 04, 2022 at 1:53 pm

        I'm so happy you enjoyed it, Janice!

        Reply

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