Three Ingredient Pumpkin Pasta Sauce

Nov 12

What does this food offer in terms of nutrients and physical nourishment?
Protein (cheese, pasta if whole grain)
Carbohydrates (pasta, pumpkin, tomato sauce, suggested: add wilted kale)
Fat (coconut milk)
Fiber (pasta, pumpkin, tomato, suggested: add wilted kale)
Other (pumpkin is a good source of vitamin E, A, and K as well as trace minerals)

What does this food offer in terms of mental satisfaction through flavor, texture, and experience?
Creamy
Smooth
Warm/cozy
Rich
Sweet
Tangy

Sometimes the best recipes come from a chaotic round of Chopped when dinner time rolls around and you’re nearly out of groceries. By stocking your pantry with just three ingredients, plus some pasta, next time your stomach is grumbling and you’re overdue for a trip to the store, you can whip up something nourishing and delicious!

This three ingredient pasta sauce is made from tomato sauce, pumpkin purée, and coconut cream — that’s it! I’ve also had people tell me they skipped the pasta and ate is as soup with a grilled cheese, too. It’s satisfying, filling, and seasonal; what could be better?

I’ve said this many times but we have to stop demonizing processed foods because by definition, we’re demonizing canned and jarred foods as well! Just because something isn’t fresh or in it’s whole form, doesn’t mean it’s less worthy of a place on our plate. Having canned and jarred foods on hand makes life easier, helps us reduce food waste, and saves us money. They also help us honor our hunger by helping to have shelf-stable food available on hand at all times. Canned and jarred foods also contain similar nutrients to their whole counterparts. Tomato sauce, along with other tomato containing foods, contains vitamin C, carotenoids (precursors to vitamin A) and the beneficial phytonutrients lycopene, rutin, and quercitin. Pumpkin purée serves as another source of carotenoids and vitamin C, and also contain potassium. Finally, coconut cream provides fat, especially medium chain triglycerides or MCTs, which the brain can use immediately, as well as traces of minerals.

Some tips to choosing healthier canned and jarred options:

Look for fruits or vegetables that are canned or jarred in their own juices or water, rather than in syrups or sauces.
Drain and rinse canned beans before use to reduce sodium by up to 40%.
Choose low or reduced sodium veggies or unsweetened fruits.
Be flexible with what is available to you. If you’re unable to access reduced sodium beans or can only find fruit packaged in a syrup, don’t feel guilty for eating them. Any fruits and veggies are better than no fruits and veggies.

Allergens: Wheat/gluten (optional), coconut

Servings: 4-6

Prep time: 2 minutes

Cook time: 10 minutes

Total time: 12 minutes

Ingredients:

1 12 oz can or jar of tomato sauce (with Italian herbs)

1 12 oz can plain pumpkin purée

1 5 oz can coconut cream*

*If you cannot find coconut cream, get a 12 oz can of full fat coconut milk. When you open it, scoop the thick solid layer off the top and use that instead.

Directions:

In a small saucepan over medium-low heat, slowly whisk together three ingredients until coconut cream has melted and ingredients are fully incorporated.
Heat to desired temperature and serve over preferred pasta. Add sautéed kale for additional texture and nutrients!