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Pumpkin Bolognese

Creamy Pumpkin Bolognese That Warms Your Soul

This Pumpkin Bolognese blends fragrant spices and pumpkin for a cozy, comforting dish.
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Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Italian
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Sauce
  • 2 tablespoons Olive Oil Swap with avocado oil for higher smoke point.
  • ½ cup Sun-Dried Tomatoes Fresh tomatoes can be used, but monitor moisture levels.
  • 3 cloves Garlic Fresh garlic cloves are best, avoid jarred for optimal flavor.
  • 4 leaves Sage Thyme or rosemary can be used as substitutes.
  • 1 cup Pumpkin Puree Ensure it’s pure pumpkin, not pie filling.
  • 1 cup Low Sodium Chicken or Vegetable Broth Homemade is ideal for controlling salt.
  • 1 tablespoon Dried Basil Can substitute with Italian seasoning or fresh basil.
  • ¼ teaspoon Ground Cinnamon Nutmeg is a great alternative for depth.
  • 1 pound Lean Ground Meat (Beef, Turkey, Chicken, or Lentils) For a vegetarian option, use cooked lentils or mushrooms.
  • 1 cup Diced Onion Yellow or white onions work best, shallots are a good alternative.
  • 2 carrots Carrots Baby carrots can save prep time.
  • 1 stalk Diced Celery Optional if preferred, increase carrots instead if desired.
  • ¼ cup Dry White Wine Replace with extra broth for a non-alcoholic variant.
  • 1 can Crushed Tomatoes Opt for low or no-salt-added versions.
  • 1 cup Milk of Choice Use almond or oat milk, avoiding flavored varieties.
  • to taste Ground Black Pepper Freshly ground is recommended for the best flavor.
For the Pasta
  • 1 pound Pasta Any preferred type works, including regular, whole wheat, or legume-based.
Optional Garnish
  • to taste Parmesan Cheese Nutritional yeast can substitute for a vegan option.

Equipment

  • Medium Pot
  • large pot

Method
 

Step-by-Step Instructions for Creamy Pumpkin Bolognese
  1. Heat a medium pot over low to medium heat. Add 2 tablespoons of olive oil, followed by ½ cup of chopped sun-dried tomatoes, 3 minced garlic cloves, and 4 fresh sage leaves. Sauté for about 1 minute until fragrant.
  2. Incorporate 1 cup of pumpkin puree, 1 cup of low sodium chicken or vegetable broth, 1 tablespoon of dried basil, and ¼ teaspoon of ground cinnamon into the pot. Stir well to combine and let simmer for around 15 minutes.
  3. In a larger pot over medium heat, brown 1 pound of lean ground meat until fully cooked, about 7-10 minutes. Drain any excess liquid.
  4. Add 2 tablespoons of olive oil to the pot with the browned meat. Stir in 1 diced onion, 2 diced carrots, and 1 diced celery stalk, cooking for 8-10 minutes until the vegetables are soft.
  5. Return the browned meat to the pot, then pour in ¼ cup of dry white wine to deglaze. Scrape any brown bits off the bottom for about 2 minutes.
  6. Stir in 1 can of crushed tomatoes and pour in the pumpkin mixture from the first pot. Mix thoroughly to combine all ingredients.
  7. Add 1 cup of milk of your choice and season with freshly ground black pepper to taste. Allow the sauce to simmer on low heat for 30 minutes to 1 hour.
  8. While the sauce simmers, cook your preferred pasta according to the package instructions in salted boiling water. Drain and prepare to plate.

Nutrition

Serving: 1cupCalories: 350kcalCarbohydrates: 45gProtein: 20gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 70mgSodium: 300mgPotassium: 800mgFiber: 8gSugar: 4gVitamin A: 3000IUVitamin C: 15mgCalcium: 100mgIron: 3mg

Notes

Allow the Pumpkin Bolognese to simmer for at least 30 minutes to deepen the flavors. The taste improves after resting, making it an excellent option for meal prep.

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