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20-Minute Pumpkin Marinara Pasta | Easy Plant-Based Dinners | Vegan Dinner Ideas

I always love a good Pantry meal! Meaning, most, if not all the ingredients are in your pantry. We don’t always have the luxury of having fresh ingredients but we don’t have to be deprived! In this case, pumpkin puree and canned San Marzano tomatoes (they are the best) save the day-pasta dinner on the table in 20 minutes.

This is the Blue Zones recipe I decided to share with the Children’s Hospital of Philadelphia this week since I know they are getting a lot of snow and cold weather over there. I hope this comforting bowl of pasta warms up you East Coasters!

For extra pumpkin, make Pumpkin pancakes, or use it in place of ½ or all oil for healthier baked goods.

Why You’ll Love This Recipe: 

  • Tomato and pumpkin go really well together
  • Lots of fiber so it’s a filling dish
  • Tastes really good with whole grain pasta!

20-Minute Pumpkin Marinara Pasta

Adapted from Blue Zones

Ingredients (serves 4-6):

  • ¾ lb. whole grain rotini (I like #barilla)
  • 2 Tbsp. olive oil
  • 2 garlic cloves, minced
  • ½ yellow onion, diced
  • 1 can (14.5 oz) crushed San Marzano tomatoes
  • ⅓ can (15 oz) pumpkin puree
  • ¼ tsp. red pepper flakes
  • ½ tsp. oregano
  • ¼ tsp. cinnamon
  • ½ tsp. salt
  • ½ cup vegetable broth
  • Fresh basil
  • ¼ cup vegan parmesan (optional)


  1. Bring a medium pot of water to the boil. When, ready add 2 tsp. salt to the water and boil pasta according to package directions. Then, drain, and set aside.
  2. In a large saute pan, heat the olive oil and saute the onion for a couple minutes, or until soft. Then, add the garlic and saute another minute or two.
  3. Add the tomatoes, pumpkin puree, broth, pepper flakes, oregano, cinnamon, and salt. Stir for a minute or two, then add in the pasta. Heat and toss for 1-2 minutes to blend the flavors.
  4. Serve with sliced basil leaves and parmesan if desired. To reheat, add ¼ broth and heat to make it nice and saucy.

More Plant-Based Favorites: 

To your wholesome & healthy life, 


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quick & healthy #pastarecipe #pastatiktok #pastalover #homecook #cookingtiktok

♬ Spongebob – Dante9k

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