Squash as a pasta sauce base may sound unusual, but this is something community nutrition educator Dana Mealing, RDN, LDN, has been serving up for years— and it has yet to be rejected by picky eaters. This is a great way to make a rich, flavorful pasta sauce that is thick and creamy without adding extra saturated fat, and the bright orange color gives the illusion of being extra cheesy, making it irresistible to kids. This sauce is also great for smothering other veggies like broccoli and cauliflower. If you’re looking for a unique way to get more veggies in your diet this fall, you’ve found it! For an extra filling all-in-one meal, try using a pasta made from lentils or chickpeas!
Ingredients:
- 16 oz. bag frozen diced butternut squash or ½ of a fresh butternut squash, peeled and diced
- 1½ cups fresh chopped tomatoes
- ½ yellow onion
- ½ cup fresh shredded parmesan
- ½ cup shredded sharp cheddar
- 2 Tbsp olive oil
- 2 tsp miso paste (mild)
- 1/4 tsp black pepper
- 1/2 tsp dried thyme
- 1 lb. pasta
- 1/3 cup pasta water reserved from cooked pasta
Preheat oven to 450F and line a baking sheet with parchment paper. Place the diced butternut squash, chopped tomatoes and sliced onion on the baking sheet. Drizzle olive oil on top, and season with pepper and thyme. Mix to cover the vegetables evenly with oil and seasonings.
Bake for 20 to 30 minutes or until the squash can be easily pierced with a fork. While the veggies bake, cook the pasta according to package instructions. Before you drain the cooked pasta reserve 1/3 cup of the pasta water and place in a blender. Take the cooked veggies hot from the oven and blend with the pasta water, miso, parmesan and cheddar until a smooth sauce remains. Pour the sauce over the cooked pasta and toss to coat. Serve immediately with parmesan cheese or plant-based parmesan. Makes four servings.
Adapted from: Butternut Squash Pasta Sauce (Dairy Free Made with Frozen Squash) (madaboutfood.co)
Nutrition Facts:
Serving size: about 1 cup of sauce with red lentil pasta
Calories: 398; Fat: 16.3g; Carbs: 48.4g; Fiber: 8.2g; Protein: 23.3g; Sodium: 173.6mg
