One Pot Creamy Pumpkin and White Bean Pasta Submitted by Elizabeth Traison

Prep Time: 10 minutes
Serving Size: 1 cup
Servings per Recipe: 6
One Pot Creamy Pumpkin and White Bean Pasta


  • 2 Tbsp olive oil
  • ½ tsp red pepper flakes, or to taste
  • 6 cloves garlic, thinly sliced
  • 1 can (~15 oz) of cannellini or great northern beans
  • 12 oz bean-based pasta, such as Banza*
  • 1 cup pumpkin puree**
  • 4 ½ cups water
  • ½ tsp black pepper
  • 3 cups baby spinach***
  • ½ cup low-fat Greek yogurt
  • 1 Tbsp lemon juice
  • 1 ounce parmesan cheese, shredded (optional) for garnish
  • Pumpkin seeds (optional) for garnish


  1. In a large Dutch oven or heavy bottom pot combine olive oil, red pepper flakes, sliced garlic, beans, pasta, pumpkin puree, water and pepper. Gently stir mixture and allow it to come to a rapid boil (approximately 5 minutes).
  2. Once boiling, turn heat down to medium low stirring occasionally for another 7-8 minutes until most of the liquid has been absorbed. In the last 2 minutes of cooking, add in the baby spinach.
  3. When finished, remove from heat and add in lemon juice and Greek yogurt. Mix until combined. Add more lemon juice and salt to taste.
  4. Divide between 6 bowls and garnish with pumpkin seeds and parmesan cheese as desired.

Note: to reheat in microwave or stove, add a splash of water to prevent sticking

*Can substitute equal amount of regular, whole-wheat pasta

** can substitute equal amount of mashed butternut squash or sweet potato

*** can substitute baby kale

Nutrition Information, per serving:

Does not include garnishes

  1. 348 calories
  2. 58 g carbohydrate
  3. 10 g fiber
  4. 6.3 g sugars
  5. 18 g protein
  6. 8.4 g fat
  7. 1 g saturated fat