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Pumpkin Bolognese

Cozy Up with Creamy Pumpkin Bolognese: A Healthy Twist

This Pumpkin Bolognese offers a heartwarming twist on a classic dish, featuring creamy pumpkin and vibrant veggies for a wholesome, comforting meal.
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Prep Time 20 minutes
Cook Time 1 hour
Cooling Time 10 minutes
Total Time 1 hour 30 minutes
Servings: 6 servings
Course: Dinner
Cuisine: Italian
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Great for sautéing
  • 1/2 cup Sun-Dried Tomatoes Adds sweetness and depth
  • 2 cloves Garlic Minced; consider roasted for sweetness
  • 3 leaves Sage Fresh for the best flavor
  • 1 cup Pumpkin Puree Canned or homemade
  • 1.5 cups Low Sodium Chicken or Vegetable Broth Vegetable broth for vegetarian option
For Seasoning
  • 1 teaspoon Dried Basil Substitute with Italian seasoning
  • 1/2 teaspoon Ground Cinnamon Nutmeg is an alternative
  • 1/2 teaspoon Ground Black Pepper Adjust to taste
For the Filling
  • 1 pound Ground Meat (Beef, Turkey, Chicken, or Lentils) Lentils as a vegetarian option
  • 1 medium Onion Yellow or white works best
  • 2 medium Carrots Diced or baby carrots for convenience
  • 2 stalks Celery Chopped
For the Sauce
  • 1/2 cup Dry White Wine Substitute with broth if avoiding alcohol
  • 28 oz Crushed Tomatoes Look for no salt added
  • 1 cup Milk of Choice Whole milk or dairy-free options like almond or oat milk
For Serving
  • 8 ounces Pasta Any variety works
  • 1/2 cup Parmesan Cheese Use nutritional yeast for a vegan option

Equipment

  • Medium Pot
  • Large pot
  • Immersion Blender

Method
 

Step-by-Step Instructions
  1. Heat a medium pot over low to medium heat. Add olive oil, sun-dried tomatoes, minced garlic, and sage. Sauté for about 3–4 minutes until fragrant.
  2. Incorporate pumpkin puree, broth, dried basil, and cinnamon. Stir and let simmer on low heat for about 15 minutes until slightly thickened.
  3. In a large pot, cook your choice of ground meat over medium heat for 6-8 minutes until browned. Drain excess fat.
  4. Add olive oil, onion, carrots, and celery to the pot. Sauté for 5-7 minutes until softened.
  5. Deglaze with white wine, cooking for about 2 minutes. Stir in crushed tomatoes and combine well.
  6. Blend the cooled pumpkin mixture until smooth. Stir it into the meat and vegetable mixture.
  7. Add milk and season with black pepper. Simmer for about 30 minutes to meld flavors.
  8. Cook pasta according to package instructions. Drain and return to pot.
  9. Combine the cooked pasta with the sauce, garnishing with Parmesan or nutritional yeast. Serve hot.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 45gProtein: 15gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 40mgSodium: 500mgPotassium: 800mgFiber: 8gSugar: 5gVitamin A: 4000IUVitamin C: 10mgCalcium: 200mgIron: 3mg

Notes

Let the Pumpkin Bolognese simmer for at least 30 minutes to enhance flavors. Use whole milk for creaminess and feel free to experiment with herbs.

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