Join Community Dietitian Matt Walker for a fresh episode of Nutrition in the Kitchen as he whips up a protein and potassium-packed Pumpkin Pasta using Food & Friends’ medically tailored groceries. In this new installment, Matt dives into pumpkin’s versatility and explains why this fall favorite is a surprising nutrient powerhouse.
Pumpkin Pasta Recipe:
Ingredients:
• 14 oz whole-wheat rotini pasta
• 1/2 tsp pepper
• 1/2 tsp ground nutmeg
• 1 tsp chili flakes (optional)
• 2/3 cup milk
• 1 cup vegetable or chicken broth
• 2 cup pumpkin puree
• 3 cloves minced garlic
• 1 tbsp Parmesan cheese (grated)
• 1 diced yellow onion
• 3 tbsp olive oil
• 2 tbsp fresh parsley (chopped)
• Chicken breast or one 15 oz can of white beans
Instructions:
1. Heat a large skillet over medium heat. Add oil and onion. Cook, stirring often, until onion is softened, 4-5 minutes. Add garlic and chili flakes (if using) and cook for another 30 seconds.
2. Add pumpkin puree, broth, cream, and spices. Cook, stirring occasionally, until thickened and heated through, about 10 minutes. Add salt and pepper if desired.
3. Meanwhile, cook pasta according to package instructions until 1 minute shy of time on the package.
4. Toss cooked pasta with the sauce over low heat, adding a little pasta water to keep it smooth, and top with grated cheese and parsley.
5. For added protein, top with cooked chicken, or add a drained can of white beans to the sauce in step two, or both!