Creamy Pumpkin White Bean Pasta

Chef notes

If you look forward to pumpkin season all year long, this creamy pumpkin white bean pasta is a delicious way to get your fall fix. While pumpkin often shows up in sweet treats like muffins, pancakes, and pies, it's also a nice addition to savory dishes. This pasta puts pumpkin front and center in a rich, creamy sauce that has a little extra nutrition from a surprising ingredient: white beans.

As a dietitian, I'm always looking for simple ways to add more protein and fiber to everyday meals, and white beans are a versatile plant-based protein that adds creaminess to this simple pasta sauce. Blending white beans into the pumpkin sauce gives it a thick, velvety texture without any heavy cream. 

Although pumpkin is naturally sweet, this sauce leans more savory. Garlic, fresh sage, smoked paprika and white miso paste create a rich, earthy flavor, while red pepper flakes provide a little kick. The pumpkin puree and maple syrup bring a subtle sweetness that balances the savory ingredients, and a squeeze of lemon juice brightens the entire dish. The result is a creamy, flavorful sauce that tastes delicious and is good for you. 

I use rigatoni for this recipe because the ridges catch all that creamy pumpkin sauce, so you get plenty of flavor in every bite. Plus, the whole dish comes together in about 30 minutes, making it perfect for a busy weeknight when you're craving something warm and comforting.

Pair it with a simple green salad or roasted Brussels sprouts for an easy fall dinner. Reheat leftovers with a splash of water or vegetable broth to loosen the sauce.

TECHNIQUE TIP: Reserve 1 cup of pasta cooking water before draining the rigatoni. The starchy water helps thin the pumpkin sauce without making it watery, creating a smooth consistency that clings to the pasta. For the creamiest texture, use a high-speed blender to puree the pumpkin and white beans until completely smooth.

SWAP OPTION: You can substitute another white bean, such as great Northern beans or navy beans, for the cannellini beans. For a fully plant-based version, replace the Parmesan cheese with nutritional yeast or a dairy-free Parmesan alternative.