Roasted Pumpkin Pasta - Budget Dinner

Roasted Pumpkin Pasta with Feta & Sunflower Seeds

Creamy, comforting, and packed with flavour, this roasted pumpkin pasta is one of those simple dinners that feels a little bit special. Roasting the pumpkin brings out its natural sweetness, and it blends into the silkiest sauce with just a touch of chilli, garlic, and pasta water. Crumble over feta and sprinkle on toasted sunflower seeds for a salty, nutty finish.

Serves: 2–3
Prep time: 10 minutes
Cook time: 35–40 minutes
Total time: 45–50 minutes
Special Equipment: Blender or stick blender

Let’s learn how to make it

We’re taking basic ingredients—pumpkin, pasta, and a few pantry staples—and turning them into a creamy, dreamy pasta dish. Roasting the pumpkin adds depth, while the feta and toasted sunflower seeds add tang and crunch. It’s cosy, satisfying, and cheap to make.

Ingredients

• Pasta of your choice (about 200–250g)

• ½ medium pumpkin (roughly 500g peeled and cubed)

• 20g sunflower seeds

• 60g feta cheese, crumbled

• ½ tsp chilli flakes (optional)

• 5 garlic cloves (if you had it)

• Olive oil

• Salt and pepper

Method

1. Roast the pumpkin:
   Preheat your oven to 190°C. Peel and chop the pumpkin into small chunks. Place on a tray, drizzle with olive oil, and season well with salt, pepper, chilli flakes, and garlic. Roast for 35–40 minutes, or until soft and golden at the edges.

2. Cook the pasta:
   Bring a large pot of salted water to the boil and cook your pasta until al dente. Reserve a cup of the starchy cooking water before draining.

3. Blend the sauce:
   Transfer the roasted pumpkin to a blender or use a stick blender in a bowl. Add a splash of the pasta water and blitz until smooth. You want a sauce that’s creamy and coats the back of a spoon, not too thick. Add more water as needed and season to taste.

4. Toast the seeds:
   While the sauce blends, toast the sunflower seeds in a dry pan over medium heat until golden and fragrant. This only takes a couple of minutes, so keep an eye on them.

5. Bring it together:
   Return the drained pasta to the pot, pour over the pumpkin sauce, and stir to coat. Serve in bowls and top with crumbled feta and toasted sunflower seeds.

Chef’s Tip:
You can swap the feta for any salty cheese you have on hand—goat’s cheese, ricotta, or even a bit of parmesan would work well. If you had some in the fridge already!

Enjoy

Del

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If you want the other 2 recipes which are part of this week's savvy suppers there are here. Veggie Frittata and Chicken Parmy! Also here is the shopping list if you did want to make all 3 dinners.