Pasta — Recipe 16 of 60
Pumpkin Seed & Cashew Pesto Pasta
A creative twist on classic pesto that replaces pine nuts with pumpkin seeds and cashews for a richer, more nutritious sauce. This vibrant green pasta is ready in 20 minutes, completely plant-based, and delivers far more nutritional value than traditional pesto while tasting just as good.
Nutrients (per serving)
- Calories
- ~520kcal
- Protein
- ~18g
- Carbs
- ~62g
- Fat
- ~22g
Ingredients
What you need
- 014 tbsp pumpkin seeds, lightly toasted
- 0230g split cashews, soaked in water for 30 minutes
- 032 tbsp sunflower seeds
- 042 large handfuls of fresh basil leaves
- 051 handful of fresh spinach
- 062 cloves garlic
- 073 tbsp olive oil
- 082 tbsp lemon juice
- 093 tbsp nutritional yeast (optional, adds cheesy flavor)
- 10Salt and pepper to taste
- 11300g pasta of choice (wholegrain recommended)
- 12Reserved pasta cooking water as needed
Instructions
How to make it
- 01
Toast pumpkin seeds in a dry pan over medium heat for 3–4 minutes until golden and fragrant. Set aside to cool.
- 02
Soak cashews in water for 30 minutes, then drain and rinse.
- 03
Cook pasta according to package instructions. Before draining, reserve 1 cup of the starchy cooking water.
- 04
Add toasted pumpkin seeds, soaked cashews, sunflower seeds, basil, spinach, garlic, olive oil, lemon juice and nutritional yeast into a blender or food processor.
- 05
Blend until smooth and creamy, adding 2–3 tbsp of reserved pasta water to loosen the consistency if needed.
- 06
Season generously with salt and pepper and blend once more.
- 07
Drain pasta and return to the pot over low heat.
- 08
Pour pesto sauce over the pasta and toss well, adding more pasta water a little at a time until the sauce coats every strand evenly.
- 09
Serve immediately topped with extra toasted pumpkin seeds and a drizzle of olive oil.
The science
Why it's good for you
Traditional pesto uses pine nuts which are expensive and nutritionally modest. Replacing them with pumpkin seeds and cashews creates a sauce that is significantly richer in magnesium, zinc, iron and heart-healthy fats. Pumpkin seeds are one of the few plant sources of tryptophan, an amino acid that supports serotonin production and mood regulation. Cashews add a natural creaminess without any dairy, while spinach boosts the iron and folate content of the sauce. A genuinely nourishing pasta dish that feels indulgent but supports your body in multiple ways.