Pumpkin, spinach and feta pasta
Discover a mouthwatering pumpkin, spinach, and feta pasta recipe that's as nutritious as it is delicious. Made with hearty pumpkin, fresh spinach, crumbled feta, and a hint of lemon zest, this dish is perfect for any meal. It's easy to prepare and packed with flavor, making it an ideal choice for a satisfying weeknight dinner. Try it today and enjoy a delightful blend of textures and tastes!
- 21 Feb 2025
- Cook time 20 min
- Prep time 10 min
- 4 Servings
- 10 Ingredients
Elevate your pasta night with this delicious and nutritious Pumpkin, Spinach, and Feta Pasta. Combining the richness of pumpkin, the fresh flavors of spinach, and the tangy kick of feta cheese and lemon, this recipe is both comforting and refreshing. Perfect for a family dinner or a quick, healthy meal, this dish packs plenty of flavor and is easy to prepare. Follow these simple steps to create a wholesome dish that's sure to delight everyone at the table.
Ingredients:
Instructions:
- Peel and dice the pumpkin.
- Finely chop the onion.
- Mince the garlic cloves.
- Roughly chop the spinach.
- Zest and juice the lemons.
- Bring a large pot of salted water to a boil.
- Add the pasta and cook according to the package instructions until al dente.
- Once cooked, drain the pasta, reserving about 1/2 cup of the pasta water. Set aside.
- In a large frying pan or skillet, heat the olive oil over medium heat.
- Add the finely chopped onion and sauté for about 4-5 minutes, or until soft and translucent.
- Add the minced garlic and cook for another 1-2 minutes, stirring frequently to prevent burning.
- Add the diced pumpkin to the pan with the onions and garlic.
- Pour in the water and stir to combine.
- Cover the pan and let the pumpkin cook for about 10-15 minutes, or until it is tender and can be easily pierced with a fork. Stir occasionally to ensure even cooking.
- Once the pumpkin is tender, add the roughly chopped spinach to the pan.
- Cook for an additional 2-3 minutes, or until the spinach has wilted.
- Add the cooked pasta to the pan, tossing to combine with the pumpkin and spinach.
- If the mixture seems too dry, add a bit of the reserved pasta water, a tablespoon at a time, until it reaches your desired consistency.
- Stir in the crumbled feta cheese, lemon zest, and lemon juice.
- Season with salt and pepper to taste, ensuring all ingredients are well combined and heated through.
- Divide the pumpkin, spinach, and feta pasta among serving plates.
- Garnish with additional crumbled feta, lemon zest, or a drizzle of olive oil if desired.
Tips:
- Prep Ahead: Chop the pumpkin and onion, and mince the garlic in advance to make the cooking process smoother and quicker.
- Cook Pumpkin Thoroughly: Ensure the pumpkin cubes are cooked until tender before adding the other ingredients to allow the flavors to meld perfectly.
- Use Fresh Spinach: For the best flavor and texture, opt for fresh spinach instead of frozen. If using frozen spinach, be sure to drain it well.
- Reserve Pasta Water: Save a cup of pasta water before draining. You can use it to adjust the sauce consistency if it becomes too thick.
- Lemon Zest and Juice: Add the lemon zest and juice gradually and taste-testing as you go to reach your desired level of citrusy brightness.
- Crumbly Feta: Opt for crumbly feta cheese for an easier mix and even distribution throughout the pasta.
In just a few easy steps, you've created a mouthwatering Pumpkin, Spinach, and Feta Pasta. This dish is not only visually appealing with its vibrant colors but also offers a delightful mix of textures and flavors. Whether it's a weeknight meal for the family or a special occasion, this recipe is a wonderful way to enjoy the nutritious benefits of pumpkin and spinach, combined with the creamy and tangy notes of feta and lemon. Enjoy this pasta dish, and don't forget to savor every bite!
| Nutrition Facts | |
|---|---|
| Serving Size | 380 grams |
| Energy | |
| Calories 490kcal | 24% |
| Protein | |
| Protein 20g | 13% |
| Carbohydrates | |
| Carbohydrates 80g | 22% |
| Fiber 4.52g | 12% |
| Sugar 8g | 8% |
| Fat | |
| Fat 30g | 36% |
| Saturated 9g | 29% |
| Cholesterol 40mg | - |
| Vitamins | |
| Vitamin A 630ug | 70% |
| Choline 36mg | 7% |
| Vitamin B1 0.93mg | 77% |
| Vitamin B2 0.89mg | 69% |
| Vitamin B3 7mg | 46% |
| Vitamin B6 0.50mg | 29% |
| Vitamin B9 270ug | 68% |
| Vitamin B12 0.73ug | 30% |
| Vitamin C 27mg | 29% |
| Vitamin E 1.93mg | 13% |
| Vitamin K 110ug | 93% |
| Minerals | |
| Calcium, Ca 280mg | 22% |
| Copper, Cu 0.45mg | 50% |
| Iron, Fe 4.43mg | 40% |
| Magnesium, Mg 90mg | 22% |
| Phosphorus, P 380mg | 31% |
| Potassium, K 820mg | 24% |
| Selenium, Se 60ug | 110% |
| Sodium, Na 520mg | 35% |
| Zinc, Zn 3.02mg | 27% |
| Water | |
| Water 240g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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