Since winter is just around the corner, it’s good to have filling and satisfying recipes at hand that give our immune system a nutrient boost. When most think of pumpkin it’s usually pumpkin pie or a sugary creamy latte they think of first. But pumpkin is good for many things. Since it doesn’t have a strong taste it’s good to add in baking recipes instead of oil to cut down on the fat and calories for instance. Or it’s good to use as a creamy sauce without it being heavy in dairy or fat. This recipe does just that. There are some great benefits to pumpkin as well.
- High in Fiber, 1 cup canned pumpkin has 28% of your daily value of fiber
- High in Vitamin A, 1 cup canned pumpkin contains 762% Vitamin A, for your eye health
- Good source of Iron, to oxygenate cells
- Good Source of Magnesium for your brain, heart, and muscles
- Good source of Vitamin E for skin, brain, and heart health
- Low in Sodium / High in Potassium which makes it beneficial for blood pressure control
When foods are cooked it changes the chemistry of them. With spinach there are some added benefits when it’s raw, and other benefits when it’s cooked.
- Absorb higher levels of Vitamin A
- Good Source of Vitamin E
- Good Source of Protein
- Good Source of Zinc for your immune health
- Good Source of Calcium for bone health
- Good Source of Iron for blood health
So this recipe will not only keep your weight down with the amount of fiber, but also help your immune system with the high amounts of vitamin A & E which has powerful antioxidants, and zinc. Great way to use pumpkin and get the health benefits without adding the fat and sugar!
Pumpkin Penne with Spinach & Ricotta
- small amount of olive oil
- 1 yellow onion, diced
- 4 cloves of garlic, minced
- 1/2 cup dry white wine, optional (use more broth if not using)
- 4 cups vegetable broth
- 1/2 cup plain unsweetened yogurt
- 1 15 oz. can of pumpkin puree (not pumpkin pie mix)
- 1 large fresh sage leave, minced
- Salt and Pepper, to taste
- 1 16 oz. bag whole wheat penne pasta, uncooked
- 5 oz. bag of baby spinach
- 1 15 oz. can cannellini beans, drained
- 1 cup Almond Ricotta, or Regular Ricotta
- dash of nutmeg, optional
- In a large skillet heat a small amount of oil at medium-high heat. Add onion and cook until translucent. Add in garlic and stir until fragrant, about 1 minute.
- Add in the white wine, vegetable broth, yogurt, pumpkin puree, sage, salt, and pepper, and stir to mix together. Bring to a boil. Add the penne pasta and stir to make sure the noodles don’t stick. Lower the heat to medium-low. Cover and let simmer for 8-10 minutes, or until the penne is cooked. Stir every few minutes.
- Once pasta is cooked, take off heat, or put on very low. Add in the spinach one handful at a time and stir until wilted. Add the drained cannellini beans and the almond ricotta, or regular ricotta. Stir together and serve.
- Dust with a small amount of nutmeg and enjoy!
367 calories | 10.8 g total fat | 2.5 g polyunsaturated | 5.9 g monounsaturated | 1.3 g saturated | 0 g trans fats | 0-3 mg (depending on ricotta) | 1157 mg sodium | 52 g carbohydrates | 11 g fiber | 7 g total sugar | 17 g protein | 583% Vitamin A | 18% Vitamin C | 142% Vitamin K | 50% Magnesium | 30% Copper | 26% Iron