Description
Hearty pumpkin bolognese brings Italian comfort to weeknight dinners with a nutritious twist. Creamy sauce and lean proteins blend seamlessly, delivering rich flavors you’ll crave all season long.
Ingredients
Scale
Protein:
- 1 lb (450g) ground turkey
Vegetables and Aromatics:
- 1 small onion, finely chopped
- 2 cloves garlic, minced
Sauce and Seasoning Ingredients:
- 1 tablespoon olive oil
- 1 cup canned pumpkin puree (not pumpkin pie filling)
- 1 can (14.5 ounces/400g) crushed tomatoes
- 1 tablespoon tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon garlic powder
- 1/2 teaspoon crushed red pepper flakes (optional)
- 1/4 teaspoon ground cinnamon (optional)
- Salt and pepper to taste
- 2 tablespoons fresh parsley, chopped (optional)
Pasta:
- 8 ounces (225g) pasta of choice (whole wheat or gluten-free works well)
Instructions
- Warm a spacious skillet with olive oil over moderate temperature, preparing the foundation for a robust sauce.
- Introduce ground turkey to the pan, browning the meat thoroughly until it develops a rich, caramelized exterior and cooks completely.
- Incorporate finely diced onions and minced garlic, allowing them to soften and release their aromatic essences into the cooking surface.
- Gently fold in pumpkin puree, crushed tomatoes, and tomato paste, creating a velvety base for the sauce.
- Elevate the flavor profile by sprinkling in oregano, basil, garlic powder, red pepper flakes, and a whisper of cinnamon, blending the spices seamlessly.
- Reduce heat and let the sauce gently simmer, allowing the ingredients to meld and intensify their collective taste, stirring periodically to prevent sticking.
- Meanwhile, prepare pasta in a separate pot, cooking until it reaches perfect al dente consistency, then drain and set aside.
- Taste the sauce and calibrate seasoning with salt and freshly ground black pepper, adjusting to personal preference.
- Transfer cooked pasta to serving plates, generously ladle the pumpkin Bolognese over the noodles, and garnish with fresh parsley for a vibrant finish.
Notes
- Add extra vegetables like diced bell peppers or zucchini to boost nutritional value and create more texture in the sauce.
- Use lean ground turkey for a protein-packed, low-fat alternative to traditional beef Bolognese while maintaining rich flavor.
- Replace regular pasta with whole wheat or chickpea pasta to increase fiber content and create a gluten-free version of the dish.
- Experiment with fresh herbs like thyme or rosemary instead of dried herbs to enhance the aromatic profile and bring depth to the sauce.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Sautéing
- Cuisine: Italian
Nutrition
- Serving Size: 4
- Calories: 360
- Sugar: 6 g
- Sodium: 600 mg
- Fat: 10 g
- Saturated Fat: 2 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 46 g
- Fiber: 6 g
- Protein: 25 g
- Cholesterol: 70 mg