Pumpkin pasta

Difficulty: 2/5

Preparation and cooking time: 1.5/2 hours

Servings: 4

Cost per serving: $1.20 (total cost: $4.80)

Cost per 2000 kcal: $4.86

Nutrition facts per serving
CALORIES PER SERVING (kcal): 494         (calories in whole recipe: 1976)
Proteins	27%	15.6g	Protein: lysine	27%	0.5g
			Protein: methionine	30%	0.3g
			Protein: isoleucine	35%	0.6g
Carbohydrates	43%	56.5g	Fibers	24%	9.3g
			Net carbs	n/a	47.2g
			Sugars	n/a	9.5g
Fats	41%	27.3g	Omega-3	5%	0.1g
			Omega-6	22%	3.9g
			Saturated fats	n/a	17.2g
Vitamin B1	25%	0.3mg	Vitamin B2	25%	0.3mg
Vitamin B3	37%	6.1mg	Vitamin B5	20%	1.0mg
Vitamin B6	22%	0.3mg	Folate	17%	68.0μg
Vitamin A	70%	633.4μg	Vitamin C	13%	12.5mg
Vitamin E	14%	2.2mg	Vitamin K	3%	3.9μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	6%	69.2mg	Copper	98%	0.9mg
Iron	67%	5.4mg	Magnesium	49%	198.8mg
Manganese	141%	3.3mg	Phosphorus	65%	459.8mg
Potassium	20%	967.5mg	Selenium	92%	51.0μg
Zinc	35%	3.9mg	Sodium to taste

Ingredients:

• 1 small roughly chopped pumpkin (between 700g to 1kg) and washed seeds from the pumpkin - Please note: you can use canned pumpkin purée and simply skip the baking stages of the recipe
• 4 cloves crushed garlic
• 1 can (400mL/14oz) coconut milk (or soy milk)
• Soy milk
• 500g whole-wheat pasta
• Black pepper
• Salt to taste
• 1 lemon (optional)

Instructions:

• Pre-heat oven to 225°C. In the meantime, spread your pumpkin pieces skin-side down on a baking tray with parchment paper. Sprinkle black pepper on the pumpkin flesh.
• Bake pumpkin until the flesh is tender when you poke it with a fork (cooking time will vary depending on the size of your pumpkins). Once cooked, take out your tray from the oven and let cool for 10 to 15 minutes.
• With a spoon, scoop out the flesh of the pumpkin to separate it from the skin and put it in a blender. You can also use a knife, but a spoon works better to scrape out as much flesh as possible.
• Put the pumpkin skins back in the oven at °200C with the pumpkin seeds and toast until crispy.
• In the meantime, bring water to a boil for your pasta. Add in your pasta and cook until al dente, then drain.
• Blend your pumpkin with some salt, some black pepper and the coconut milk until smooth and lumpless.
• In a pot, stir in your garlic with a little bit of water and cook for 5 minutes.
• Add in your blended pumpkin purée to your garlic and slowly stir in more coconut milk/soy milk if needed to achieve a gravy consistency. If one can of coconut milk is not enough, stir in more coconut/soy milk.
• In a big bowl, mix together your pasta and your pumpkin sauce, adjusting for seasoning.

Serving:

Add your pasta to a bowl. Garnish with thinly sliced, crispy pumpkin skins and toasted pumpkin seeds, and squeeze in some lemon juice for added acidity.