This creamy pasta dish is especially welcome on cold autumn nights. Use your favourite whole-grain or bean-based pasta shape. Consider serving the sauce over black bean pasta for Halloween!


  • ½ cup/125ml Light Vegetable Broth 
  • 1 onion, chopped
  • 3 garlic cloves, finely chopped
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon dried oregano
  • ½ teaspoon dried basil
  • ¼ teaspoon red pepper flakes
  • 1 (400g) BPA-free tin solid-pack pumpkin puree (not pumpkin pie filling)
  • 1 (400g) BPA-free tin or Tetra Pak salt-free finely chopped tomatoes
  • 2 tablespoons nutritional yeast
  • 2 teaspoons white miso paste
  • 2 teaspoons balsamic vinegar
  • Ground black pepper
  • 8 ounces/225g whole-grain or bean-based pasta of choice
  • Chopped fresh parsley


Heat the Light Vegetable Broth in a saucepan over a medium heat. Add the onion and garlic and cook, stirring frequently, until the onion is soft, 5 to 7 minutes. Add the garlic powder, onion powder, oregano, basil and red pepper flakes. Stir in the pumpkin puree and finely chopped tomatoes and cook, stirring, for about 10 minutes. Taste and adjust the seasonings as desired. Remove from the heat.

Carefully transfer the pumpkin mixture to a blender. Add the nutritional yeast, miso paste, vinegar and black pepper to taste. Blend until smooth and creamy. If the sauce is too thick, add a little more Light Vegetable Broth or water. Set aside.

Cook the pasta according to the package instructions in a pot of oiling water until al dente. Drain the pasta and return it to the pot. Add as much of the sauce as desired, tossing gently to coat the pasta, and heat the sauce. Serve hot, topped with fresh parsley and Brazil Nut Parm (if using).


Heart disease patients got a 50 per cent increase in artery function with only a daily¼ teaspoon of garlic powder, which may be considered as an adjunct treatment for atherosclerosis, our number one killer.Garlic also has a significant beneficial effect on blood pressure. 

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