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Penne Pasta with Pumpkin Alfredo Sauce

 
One serving costs about $2.69 One serving costs about $2.69

$2.69 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 vegetarian,lacto ovo vegetarian lunch,main course,main dish,dinner Mediterranean,Italian,Eastern European,European,Greek
spoonacular Score:78%

Spoonacular Score: 78%

 

The recipe Penne Pasta with Pumpkin Alfredo Sauce could satisfy your Mediterranean craving in about 45 minutes. For $2.7 per serving, this recipe covers 42% of your daily requirements of vitamins and minerals. This recipe makes 4 servings with 1638 calories, 49g of protein, and 59g of fat each. 1 person has tried and liked this recipe. If you have ground nutmeg, style cheddar daiya cheese, non-dairy margarine like earth balance soy free spread, and a few other ingredients on hand, you can make it. To use up the ground nutmeg you could follow this main course with the Blueberry Nutmeg Cake as a dessert. Only a few people really liked this main course. It is a good option if you're following a vegetarian diet. All things considered, we decided this recipe deserves a spoonacular score of 80%. This score is solid. Try Penne-Wise Pumpkin Pasta, The Pasta House Company Fettuccine Alfredo – a creamy rich sauce poured over pastan is a true delight, and Pumpkin Chicken Alfredo & Bacon Pasta for similar recipes.

Ingredients

Servings:
0.5 tsps
0.5 tsps black pepper
black pepper
1 cup
1 cup shredded cheddar cheese
shredded cheddar cheese
1 Tbsp
1 Tbsp dairy free margarine
dairy free margarine
1 leaf
1 leaf fresh flat leaf parsley
fresh flat leaf parsley
2 Tbsps
2 Tbsps grape seed oil
grape seed oil
0.5 tsps
0.5 tsps ground nutmeg
ground nutmeg
1.5 tsps
1.5 tsps kosher salt
kosher salt
1 tsp
1 tsp maple syrup
maple syrup
0.5 small
0.5 small onion
onion
2.5 boxes
2.5 boxes penne pasta
penne pasta
2 cups
2 cups canned fresh pumpkin puree
canned fresh pumpkin puree
2.5 cups
2.5 cups unsweetened coconut milk
unsweetened coconut milk
0.5 tsps black pepper
0.5 tsps
black pepper
1 cup shredded cheddar cheese
1 cup
shredded cheddar cheese
1 Tbsp dairy free margarine
1 Tbsp
dairy free margarine
1 leaf fresh flat leaf parsley
1 leaf
fresh flat leaf parsley
2 Tbsps grape seed oil
2 Tbsps
grape seed oil
0.5 tsps ground nutmeg
0.5 tsps
ground nutmeg
1.5 tsps kosher salt
1.5 tsps
kosher salt
1 tsp maple syrup
1 tsp
maple syrup
0.5 small onion
0.5 small
onion
2.5 boxes penne pasta
2.5 boxes
penne pasta
2 cups canned fresh pumpkin puree
2 cups
canned fresh pumpkin puree
2.5 cups unsweetened coconut milk
2.5 cups
unsweetened coconut milk

Equipment

immersion blender
immersion blender
baking sheet
baking sheet
colander
colander
sauce pan
sauce pan
bowl
bowl
whisk
whisk
oven
oven
pot
pot
immersion blender
immersion blender
baking sheet
baking sheet
colander
colander
sauce pan
sauce pan
bowl
bowl
whisk
whisk
oven
oven
pot
pot


Instructions

  1. *I made fresh roasted pumpkin - halved, seeded, then place pumpkin (skin side up) on a parchment lined baking sheet, baked in the oven at 400 degrees for about 50-55 minutes. This was a large pumpkin.
  2. If there are a lot of seeds in the pumpkin I put them on another parchment lined baking sheet and bake them for 15-20 minutes while I am cooking the pumpkin.
  3. For the Pasta: Boil a large pot of water for the pasta.
  4. When the water is at a rapid boil at a few tablespoons of kosher salt, then add the pasta, stir often to prevent sticking.
  5. Cook for 6-8 minutes. Do not rinse under cold water as directed on the box to ensure pasta will cling onto the sauce.
  6. While your pasta is cooking, set a medium saucepan over medium-high heat, add oil and coconut oil, add onion, saute until soft and opaque. One to two minutes.
  7. Add coconut milk, pumpkin, 1 1/2 teaspoons kosher salt, black pepper, and nutmeg.
  8. Whisk vigorously or use a hand held immersion blender to blend until smooth, cook for 4-5 minutes.
  9. Add maple syrup and Daiya cheese, stir until smooth. Take off the heat.
  10. Pasta should be done by this step. Drain the pasta in a colander then transfer the pasta back into the big pot.
  11. Add the alfredo sauce to the pasta and stir to coat all the pasta well.
  12. Serve hot in pasta bowls, garnish with chopped parsley.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.69
Ingredient
½ teaspoons black pepper
1 cup shredded cheddar cheese
1 tablespoon dairy free margarine
1 leave fresh flat leaf parsley
2 tablespoons grape seed oil
½ teaspoons ground nutmeg
1 teaspoon maple syrup
½ smalls onion
2.5 boxes penne pasta
2 cups canned fresh pumpkin puree
2.5 cups unsweetened coconut milk
Price
$0.03
$1.21
$0.10
$0.04
$0.18
$0.07
$0.18
$0.08
$2.41
$2.80
$3.66
$10.76

Tips

Health Tips

  • You can easily replace regular noodles with whole wheat noodles to add a little extra fiber, protein, vitamins, and minerals to this dish. Just don't make the mistake of assuming that because the pasta is whole wheat, you can eat as much as you want. The calories and the effect on your blood sugar is not so drastically different!

  • Make sure your margarine does not contain trans fats! Check the ingredient list for "partially hydrogenated" vegetable oils?these are trans fats. It actually might be better to forgo margarine entirely and stick with butter or olive oil.

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Kosher salt is a type of coarse-grained salt popular among chefs because it is easy to pick up with the fingertips and sticks well when coating meat. The name "kosher salt" comes from the word "koshering", the process of making food suitable for consumption according to Jewish law. You can easily substitute table salt or sea salt in recipes where the salt is being dissolved, but if you're using it to coat meat, you might wish you had the kosher salt.

  • Maple syrup comes in three grades, either A-C or 1-3 depending on where you live. To learn which types are suitable for which uses in the kitchen, check out our lesson on maple syrup in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
1636 Calories
48g Protein
59g Total Fat
230g Carbs
40% Health Score
Limit These
Calories
1636
82%

Fat
59g
91%

  Saturated Fat
39g
250%

Carbohydrates
230g
77%

  Sugar
18g
20%

Cholesterol
29mg
10%

Sodium
1116mg
49%

Get Enough Of These
Protein
48g
97%

Vitamin A
19504IU
390%

Selenium
191µg
274%

Manganese
4mg
212%

Phosphorus
872mg
87%

Copper
1mg
68%

Fiber
16g
65%

Magnesium
242mg
61%

Iron
8mg
45%

Zinc
6mg
41%

Potassium
1325mg
38%

Calcium
324mg
33%

Vitamin B3
6mg
32%

Vitamin E
4mg
31%

Vitamin B6
0.55mg
28%

Vitamin K
27µg
26%

Folate
96µg
24%

Vitamin B1
0.34mg
22%

Vitamin B2
0.37mg
22%

Vitamin B5
2mg
21%

Vitamin C
10mg
13%

Vitamin B12
0.23µg
4%

Vitamin D
0.17µg
1%

covered percent of daily need

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