I’ve been loving pumpkin in all sorts of dishes lately, and this High Protein Pumpkin Pasta is no exception! It’s incredibly creamy, satisfying, and loaded with plant-based protein—37 g per serving, to be exact! Not only is it packed with fiber (22 g per serving), but it’s also rich in beta-carotene (a precursor to vitamin A), vitamin C, K, magnesium, and iron, making it a super nourishing option for lunch or dinner. The pumpkin, lentils, and cashews combine to create a smooth, flavorful sauce that pairs perfectly with the edamame and wholemeal pasta. Plus, it’s so easy to make in about 20 to 25 minutes and is relatively hands-off, making it perfect for busy weeknights or meal prep!
Why I Love This Recipe
- High-Protein: With 37 g of protein per serving, this pumpkin pasta is perfect for anyone looking to boost their protein intake on a plant-based diet.
- High-Fiber: With 22 g of fiber per serving, this dish is great for keeping you feeling full for longer. Higher fiber intake is associated with a richer diversity of good gut bacteria, resulting in improved digestive health.
- Beta-carotene rich: Beta-carotene is a precursor to vitamin A, which has an antioxidant effect and is highly beneficial for skin and eye health.
- Quick and Easy: The recipe comes together in about 20 minutes, making it perfect for busy weeknights or as a meal prep option.
- Delicious and Creamy: Thanks to the blend of pumpkin, cashews, and soy milk, this pasta has a rich and creamy texture without needing any dairy.
Ingredient Notes
- Pumpkin: Pumpkin is rich in Vitamin A and fiber, adding a natural sweetness and creaminess to the sauce. If you don’t have pumpkin, butternut squash works as a great substitute.
- Red Lentils: Red lentils add plant-based protein and key minerals such as zinc and iron and help thicken the sauce without overpowering the flavor. Plus, they cook quickly, making them convenient for this recipe.
- Cashews: Blending the cashews with the soy milk creates a rich and creamy base for the sauce. For a nut-free version, you can use sunflower seeds. The cashews are also a source of healthy fats. This dish contains high levels of vitamins A and K, which are fat-soluble vitamins, meaning we need to consume some fat for them to be thoroughly absorbed by the body, so don’t skip out on the cashews, and if you do, make sure to replace them with sunflower seeds, hemp seeds, or a drizzle of olive oil to make the most of the nutrients in your pasta!
- Edamame: These green soybeans are probably the most convenient source of protein. Just add them to the pasta water for a couple of minutes, and they are ready to go! Frozen peas can be used as an alternative if needed.
- Harissa Paste: A delicious North African chile paste, harissa adds a mild heat and depth of flavor to the dish. If you prefer a non-spicy version, simply swap it for tomato puree.
How to make this recipe (summary)
Start by rinsing the red lentils, then add them to a large pot with chopped onion, cubed pumpkin, and raw cashews. Boil in salted water for about 15 minutes until the pumpkin is tender. Drain the water and set the mixture aside.
Cook the pasta according to the instructions on the package. Add the edamame in the last 2 minutes of cooking. Save ¼ cup of the pasta water before draining. Blend the cooked onion, pumpkin, cashews, and lentils with soy milk, nutritional yeast, paprika, onion granules, harissa paste, tomato paste, lemon juice, and a pinch of salt until smooth and creamy. Combine the sauce with the pasta in a large pan. Cook together for 5 minutes, stirring in the reserved pasta water to thin the sauce if needed. Adjust salt and pepper to taste. Top with chopped fresh parsley and rocket before serving. View recipe card below for detailed instructions.
Variations and Tips
- Nut-Free Version: Swap the cashews for sunflower seeds to keep the sauce creamy without using nuts. Cashews not only bring creaminess here but are also a source of healthy fats, which are needed to absorb the generous amounts of vitamins A and K from this recipe. If substituting, make sure to replace by sunflower, or drizzle some olive oil.
- Gluten-Free Option: To make this dish gluten-free, use gluten-free pasta instead of wholemeal pasta. Whole Buckwheat or quinoa pasta would be great. Red lentil pasta is also an excellent alternative to bump the protein even more.
- Add Extra Greens: I chose to go with rocket but you could also stir in spinach or kale during the last couple of minutes of cooking if you prefer.
- Adjust the Spice Level: For a mild version, replace the harissa paste with tomato puree. If you like more heat, feel free to add extra harissa or chili flakes.
- If you like this recipe, and are feeling the pumpkin season, you’ll also love our Roasted Pumpkin and Cauliflower Soup, Pumpkin Spice Overnight Oats, Roasted Pumpkin & Crispy Quinoa Kale Salad, or our Healing Butternut Squash Soup.
- For another quick meal prep pasta, you’ll also love my 10-minute High-Protein Romesco Pasta!
Why You’ll Love This Pumpkin Pasta
- High-protein
- Fiber-rich
- Quick and easy
- Creamy
- Delicious
High Protein Pumpkin Pasta
Video
Ingredients
- ¼ cup (45 g) dry split red lentils
- 1 medium yellow onion - chopped into quarters
- 1 cup (140 g) butternut squash or pumpkin - cubed
- 2 tbsp (20 g) raw cashews
- 6.4 oz (180 g) dry pasta - wholemeal preferred
- ¾ cup (111 g) frozen shelled edamame beans - or substitute for frozen peas
- ⅔ cup (150 ml) soy milk
- 2 tbsp (15 g) nutritional yeast
- 0.5 tsp (1 g) sweet paprika
- 1 tsp (2 g) onion granules
- 1 tbsp (16 g) tomato paste
- 1 tbsp (15 g) harissa paste - sub for 2 tbsp tomato puree for a non spicy option
- 2 tbsp (30 ml) fresh lemon juice
- Salt and pepper to taste - to taste
To Serve
- 3 tbsp (12 g) fresh parsley - finely chopped
- 2 cups (40 g) rocket (arugula)
Instructions
- Rinse the lentils until the water runs clear.
- Add the onion, pumpkin, cashews, and red lentils to a large pot of salted water. Bring to a boil and cook for about 15 minutes, until the pumpkin is fork-tender. Drain the water and set aside.
- Cook the pasta in salted water according to the packet instructions. Add the edamame (or peas) to the boiling water in the last 2 minutes of cooking. Reserve ¼ cup of pasta water. Drain.
- Transfer the cooked onions, pumpkin, cashews, and lentils to a blender with soy milk, nutritional yeast, paprika, onion granules, harissa, tomato paste, lemon juice, and a pinch of salt. Blend on high speed until perfectly smooth.
- Transfer the sauce to a large pan (big enough to contain both the sauce and pasta), and cook for 5 minutes on medium to low heat, stirring regularly.
- Add the pasta, edamame, and reserved pasta water. Stir well to coat, and cook for a further 5 minutes. Adjust salt and pepper to taste, top with parsley, and rocket and enjoy!
Notes
Per Serving
FAQ
Yes, butternut squash works just as well in this recipe and provides a similar creamy texture.
It can be if you use gluten-free pasta.
Frozen peas work as a great substitute if you can’t find edamame.
You can swap the harissa paste for tomato puree to make the sauce mild.
It will keep well in the fridge for up to 3 days, making it great for meal prep.
You’re going to love this High Protein Pumpkin Pasta recipe! Make sure to rate it 5 stars and leave a comment if you enjoyed it!