Pumpkin Pasta Stew

November 8, 2019

Pumpkin pasta stew

It’s comfort food season! All things spicy, hot, baked, soupy and stewy are on my table. Pumpkin is especially popular with my son this year and we’re coming up with fun ways to make sure our pumpkins don’t go to waste.

My favorite so far is Pumpkin Pasta Stew. It is cozy, creamy and “cheesy”. You can easily substitute ingredients based on what’s in the house. Seriously, I used salsa instead of tomato sauce once – and it was good!

Here’s the recipe:

Pumpkin Pasta Stew

Recipe inspired by Rainbow Plant Life


  • 1-2T Olive oil, for sautéing
  • 1 onion, diced
  • 3 carrots, peeled and sliced into coins
  • 6 cloves of garlic, peeled and minced
  • 4c vegetable stock
  • 1 can coconut milk
  • 1 can chickpeas, drained and rinsed
  • 8oz green lentil penne pasta
  • 2 large handfuls of spinach, finely chopped
  • 15oz pumpkin purée (DIY or canned is fine)
  • 1/2c tomato sauce
  • 2T nutritional yeast
  • 2 bay leaves
  • 1 1/2t sea salt + more to taste
  • black pepper, to taste
  • Sriracha sauce, optional


  1. Heat a large dutch oven or soup pan over medium heat and add olive oil
  2. Add diced onion and sauté a few minutes until they start to brown. Stir occasionally.
  3. Add carrots and garlic. Stir.
  4. Add salt, vegetable stock, nutritional yeast, bay leaves, chickpeas, spinach and pasta. Stir and bring to a boil. Cook according to pasta directions. Roughly 8 minutes.
  5. Add coconut milk, pumpkin, tomato sauce and black pepper. Stir and simmer a few minutes.
  6. Taste. Add more salt and pepper, if desired.
  7. Take out the bay leaves. Those puppies are great for flavoring, but not nice to eat.
  8. Ladle into bowls, top with sriracha, if that’s your thing.
  9. Let it cool for a minute so you don’t burn your mouth and enjoy.

Pro tip:

  • Use whatever kind of pasta you want. I’ve tried brown rice bowties and lentil penne. Both were excellent!

The more you eat this stew, the better it gets. Eat it. Bathe in it. Get your cozy on.

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