This post is sponsored by USA Pulses and Pulse Canada. Enjoy the flavors of fall in this comforting, protein and fiber filled White Bean, Sausage, Pumpkin Pasta Bake. Pumpkin never tasted so creamy!
White Bean, Sausage, Pumpkin Pasta Bake
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This is the time of year when you are bombarded with all things sweet and comforting. With all the delicious mac & cheese and pumpkin cheesecake, it can be easy to neglect getting the nutrients your body needs. Today I’m sharing a comforting balanced meal– White Bean, Sausage, Pumpkin Pasta Bake.
One of the easiest ways to “healthify” your favorite meal is to just add pulses. What are pulses? Dry peas, beans, lentils, and chickpeas. Not only are they yummy but they’re also packed with protein (6 grams per half cup!), fiber (7 grams per half cup!), and essential minerals like iron and calcium. You probably already consume them often if you enjoy Mexican food, Greek food, or chili. But if not, take on the Half-Cup Habit and see how easy it can be to add a 1/2 cup serving of pulses to your diet 3 times a week.
I have always enjoyed beans and I’m thrilled that my little two year old does too! She asks for them almost daily I love that they are a soft healthy snack for her to much on. She’s become quite the picky eater but I can always count on her eating her beans at dinner.
This dish seriously has it all. It’s covered all the food groups except fruit. That would be weird. But really, we’ve got the protein group covered with the sausage and beans; pumpkin, spinach and tomato sauce for the veggies; pasta for grain (you can even make it healthier by using whole wheat pasta!); and finally cheese and milk for dairy.
While this White Bean, Sausage, Pumpkin Pasta Bake has a very creamy sauce, it has no cream! The noodles are robed in a pumpkin sauce made up of chicken broth, milk, flour, tomato sauce, and of course- PUMPKIN! You may be a little nervous about trying pumpkin in a savory dish and I was too! But seriously, it’s so delicious and tastes a lot like butternut squash.
This dish is the bomb! It’s super cozy and comforting and pretty adaptable. You can totally take out the sausage or substitute it for ground beef or rotisserie chicken. AND if you’re just too hungry and can’t wait another minute for dinner you can skip the baking all together and just mix in the cheese or forgo it. Make it work for you! Enjoy! And don’t forget to eat your pulses 3 times a week!
Tools used to make this White Bean, Sausage, Pumpkin Pasta Bake
9×13 inch casserole dish– This is my go-to casserole dish. It’s perfect for casseroles, cakes, brownies, and more. I love that this one has a lid for easy storage in the fridge.
Potato Masher– Guys, I saw Rachel Ray use this and oh my gosh, it is life changing! I’m never using a wooden spoon to break up my ground meat ever again!
Stockpot– A stockpot is needed in every kitchen. It’s great for cooking soups, noodles, chili, stew, roasts…
White Bean, Sausage, Pumpkin Pasta Bake
White Bean, Sausage, Pumpkin Pasta Bake
Ingredients
- 12 ounces Cavatappi pasta noodles (or any other shape noodle)
- 1 pound sweet italian sausage
- 1 tablespoon butter
- 2 tablespoons all-purpose flour
- 5 cloves garlic, minced
- 1 1/2 cups chicken broth
- 1 1/2 cups milk (I used 1%)
- 1 15 ounce can pumpkin puree
- 1 8 ounce can tomato sauce
- 3/4 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon ground nutmeg
- 5 sprigs fresh thyme leaves
- 2 15 ounce cans cannellini beans, rinsed and drained
- 5 ounces baby spinach leaves
- 2 cups mozzarella cheese, shredded
Instructions
- Preheat oven to 350 degrees F. Grease a 9x13 inch casserole dish.
- Cook pasta in salted boiling water according to directions on box until just al dente. Reserve 1/4 cup starch pasta water before draining (just scoop out with a mug). Drain and set aside.
- Meanwhile, brown the sausage over medium-high heat, breaking up into small pieces as it cooks. Remove from skillet.
- Reduce heat to medium. Melt the butter in the same skillet and then whisk in the flour until it starts to bubble. Add the garlic and cook until fragrant. Whisk in the chicken broth a little at a time, followed by the pumpkin puree, milk, tomato sauce, spices, and thyme. Bring to a simmer.
- Stir in the the spinach, mixing and letting wilt after each handful and then add the beans.
- Mix the pasta, sauce, sausage, and pasta water together.
- Spoon half the mixture into the pan, cover with 1 cup cheese, add remaining pasta mix and then remaining cheese. Sprinkle with fresh thyme sprigs.
- Cover with foil and bake for 20 minutes. Uncover, turn oven to broil and cook for 3-5 minutes or until golden.
Notes
Nutrition
More savory pumpkin dishes to try:
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