Creamy Pumpkin and Pine Nut Sauce

Difficulty | Serves 4 | Book 3

Low fat Creamy Pumpkin and pine nut pasta sauce recipe

2½ tablespoons pine nuts
4 cups pumpkin (Kent) diced
½ cup onion finely diced
1 teaspoon crushed garlic (in jar)
cooking spray
1 teaspoon ground turmeric
1 tablespoon no-added-salt tomato paste
1 teaspoon ground cumin
1 teaspoon ground coriander
2 teaspoons salt-reduced vegetable stock powder
1 x 340ml can evaporated light milk
35ml skim milk

Per serve
Kilojoules766 (cals 183)
GI RatingLow


  1. Place pine nuts on a sheet of foil under griller until toasted. Be careful as they burn easily. Leave to one side.
  2. Microwave diced pumpkin in a little water for about 6-7 minutes or until just cooked.
  3. Sauté onion and garlic in a non-stick saucepan that has been generously coated with cooking spray for 2 minutes. Add turmeric, tomato paste, cumin, coriander and stock powder and cook another minute.
  4. Add evaporated milk, skim milk and combine well. Pepper to taste.
  5. Add drained cooked pumpkin and fold in trying not to break up the pumpkin. Once boiled take off heat as evaporated milk can separate when over boiled. Sprinkle pine nuts over each serve.

 NOTE: Serve with pasta or for a lower carb count use glass noodles. Not included in nutritional information.

Suitable to be frozen for 2-3 weeks.

Dietitian's tip

Pumpkin is an often-overlooked source of fibre, but with three grams per one-cup serving and only 175 kilojoules, it can keep you feeling full from one meal to the next.

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