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Healthy Recipe: Pumpkin Pasta with Spinach and Mushrooms

by | Oct 13, 2019

It’s that time of year for pumpkin-flavored everything. And why not? Pumpkins have fiber, vitamins, minerals and antioxidants. They’re high in vitamin C and E, potassium, copper and carotene. These nutrients help prevent heart problems, weight gain and vision loss. This savory recipe has a nice mix of textures and is quick and easy to prepare.


  • ½ small to medium-sized Hokkaido pumpkin
  • 2 teaspoons olive oil divided
  • salt and freshly ground black pepper to taste
  • 1 head garlic
  • 350 grams or 12 oz whole wheat pasta 
  • 200 grams or 7 oz mushrooms sliced
  • 140 grams or 5 oz raw spinach
  • 235 ml or 1 cup vegetable broth (see notes below)
  • 1 teaspoon dried basil
  • ½ teaspoon dried sage
  • ¼ teaspoon nutmeg
  • 4 tablespoons chopped walnuts to serve
  • 4 teaspoons pumpkin oil to serve (optional)


  1. Preheat the oven to 180 ºC or 350 ºF. Chop the pumpkin into small chunks. Lay a baking tray with parchment paper and drizzle it with olive oil or cooking spray. Place the pumpkin and sprinkle with salt and pepper. Cut a top off a garlic head and place it on the tray. Bake in the preheated oven for around 20 minutes or until they are soft when pierced with a fork.
  2. Meanwhile, cook the pasta according to the instructions on the package. Heat a lug of olive oil in a large skillet and sautée chopped mushrooms for about 3 minutes over medium heat. Add the spinach and continue cooking until it is softened, for about 4-5 minutes. Set aside.
  3. When the pumpkin is roasted, transfer it to a blender together with peeled roasted garlic and pulse until smooth, adding vegetable broth. Add spices and herbs, as well as salt and pepper to taste.
  4. Combine the pasta with mushrooms, spinach and pumpkin puree. Serve sprinkled with chopped walnuts and drizzled with pumpkin oil (optional but recommended). Enjoy!

Note: Add vegetable broth one ladle at a time, until you like the consistency. It should be thicker than pumpkin soup.

Nutritional information

Calories: 518

Fat: 14g

Saturated fat: 1g

Potassium: 1209mg

Carbohydrates: 87g

Fiber: 4g

Protein: 18g

From: Happy Kitchen. Rocks