Mediterranean Pumpkins with Nutmeg Macaroni
This cozy pasta dish brings together creamy pumpkin, warm nutmeg, and Mediterranean simplicity. Instead of heavy cream or cheese, a plant-based sauce made with pumpkin, nutritional yeast, and spices coats the macaroni, creating a lighter but still comforting meal. It’s nourishing, full of flavor, and perfect for autumn evenings or when you’re craving a wholesome twist on classic mac and cheese.
Time
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Ingredients
8 oz macaroni pasta
1 small pumpkin, peeled and diced
1 cup unsweetened plant-based milk
1/4 cup nutritional yeast
1/2 tsp nutmeg
1/2 tsp garlic powder
Salt and pepper, to taste
Fresh parsley, chopped (for garnish)
Instructions
Cook the Pasta:
Bring a large pot of salted water to a boil. Add macaroni and cook until al dente according to package directions. Drain and set aside.
Prepare the Pumpkin:
In a medium saucepan, add the diced pumpkin and cover with water.
Simmer for 10–12 minutes, or until tender when pierced with a fork. Drain well.
Make the Sauce:
Transfer the cooked pumpkin to a blender or food processor. Add plant-based milk, nutritional yeast, nutmeg, garlic powder, salt, and pepper. Blend until smooth and creamy.
Taste and adjust seasoning as needed.
Combine:
Pour the pumpkin sauce over the drained macaroni. Toss well until evenly coated.
If the sauce is too thick, add a splash of extra plant-based milk to loosen it.
Serve:
Spoon into bowls, garnish with fresh parsley, and serve warm.
Tips & Variations
Pumpkin Swap: If fresh pumpkin isn’t available, use butternut squash or canned pumpkin puree for convenience.
Creamier Texture: Stir in a spoonful of tahini, cashew cream, or a drizzle of olive oil for extra richness.
Herb Boost: Add fresh sage, rosemary, or thyme to the sauce for a more aromatic, Mediterranean flair.
Cheesy Twist: For non-vegan versions, replace or mix nutritional yeast with grated Parmesan or Pecorino Romano.
Extra Protein: Toss in cooked chickpeas, white beans, or grilled chicken strips for a heartier meal.
Greens Upgrade: Fold in sautéed spinach, kale, or broccoli for added nutrition and color.
Nutty Crunch: Sprinkle toasted pine nuts, almonds, or walnuts on top for texture.
Make it Spicy: Add a pinch of red chili flakes or smoked paprika for a warming kick.
Bake Option: After mixing pasta with sauce, transfer to a baking dish, top with breadcrumbs, and bake at 375°F (190°C) for 15–20 minutes for a golden crust.
Q&A
Q: Can I make this ahead of time?
A: Yes. Cook the pasta and pumpkin sauce separately, then store in the fridge for up to 2 days. Reheat gently on the stove with a splash of plant-based milk before serving.
Q: What if I don’t have nutritional yeast?
A: Nutritional yeast adds a cheesy, nutty flavor, but you can substitute with grated Parmesan (if not vegan) or a small amount of miso paste for savory depth.
Q: Can I freeze this dish?
A: The sauce freezes better than the assembled pasta. Store the sauce in a freezer-safe container for up to 2 months. Reheat and mix with freshly cooked pasta.
Q: Is this recipe gluten-free?
A: Yes, if you use gluten-free macaroni. The sauce itself is naturally gluten-free.
Q: How can I thicken the sauce if it’s too runny?
A: Blend in a few extra pieces of cooked pumpkin or simmer the sauce for a few minutes on the stove until it thickens.
Nutrition
(per serving, 4 servings, approx.)
Calories: 270–290
Protein: 10 g
Carbohydrates: 52 g
Fiber: 6 g
Sugars: 5 g (natural from pumpkin and milk)
Fat: 4 g
Saturated Fat: 0.5 g
Sodium: ~220 mg
(Values will vary depending on pasta brand and type of plant-based milk used.)
Conclusion
Mediterranean Pumpkins with Nutmeg Macaroni is a light yet comforting pasta dish that balances earthy pumpkin, aromatic nutmeg, and creamy plant-based goodness. It’s a healthier take on mac and cheese that doesn’t sacrifice flavor, and it’s versatile enough for weeknight dinners or special occasions. With a few tweaks, you can make it richer, spicier, or more protein-packed to suit your taste.