vegan pasta cream sauce (low-fat, plant-based pumpkin sauce)

written by Nina Shantel, blog:, published January 31, 2023

This low-fat, plant-based, oil-free, sugar-free, vegan pumpkin cream sauce is silky smooth with a touch of sweetness, and is delicious on both wheat and gluten-free pastas. There’s a video demonstration at the bottom of this post to see exactly how I make it.


One box drained, firm organic tofu, sliced into cubes

One can of pumpkin purée

One ripe banana, broken into 1-inch pieces

1/4 tsp cinnamon

1/4 tsp garlic powder

freshly ground white or black pepper to taste

Red chili flakes to taste

1 tsp + coconut aminos

Directions: add Tofu cubes, pumpkin puree, banana pieces, cinnamon, garlic powder, and coconut aminos into a large food processor. Blend until creamy.

Cook pasta as directed on package, drain water from pasta. Place cooked pasta back on the burner and add desired amount of pumpkin cream sauce (usually a few dollops will do). Turn up heat on the burner to warm the pasta with the sauce to the temperature of your liking.

Pour pasta with sauce into a bowl and top with freshly ground black pepper, red chili flakes, and a splash of the coconut aminos or salt. It’s ready to eat and enjoy!

Store the remaining sauce, covered, in the refrigerator.

If this post is located on any other website other than mine, which is, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page and my Twitter account

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