The Diet Detective: Healthy Pumpkin Recipes

Pumpkin Pasta

Healthy Recipe by Staff

Serves 6

This naturally creamy dish will really warm you up on those cool autumn evenings.


  • 1/2 pound spaghetti, spaghetti, or fedelini
  • 2 large red onions, sliced thin
  • 2 tbsp olive oil
  • 1 1/2 lb. fresh pumpkin or butternut squash, cubed
  • 1 bay leaf
  • 2 1/2 cups chicken or vegetable broth
  • Salt and pepper to taste
  • 2 tbsp minced flat leaf parsley for garnish


Cook the pasta according to package directions and drain.

In a large pan, saut? the onions in the oil for about 20 minutes or until a golden brown, reducing the heat as necessary to avoid burning.

Add the pumpkin, bay leaf, and broth to the onions. Season with salt and pepper to taste and continue cooking over low heat for about 15 minutes or until the pumpkin is soft.

Remove the bay leaf and transfer the pumpkin mixture to a blender; puree until smooth. Pour over the pasta and garnish with the parsley.

Nutritional Information (Per Serving): 231 calories; 5 g fat (0.8 g saturated); 39 g carbs; 8 g protein; 2 g dietary fiber

More: 5 Whole-Grain Pastas to Keep You Fueled

Pumpkin Seeds

Pumpkin seeds are loaded with protein as well as manganese, magnesium, iron, copper, vitamin K and zinc. (They are often recommended for populations that do not have enough zinc in their diets.) Pumpkin seeds also have plant sterols that can help reduce the risk of heart disease, fight cancer, and have been linked to helping reduce the size of the prostate. And they are a fantastic source of omega-3 essential fatty acids.

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