Creamy dairy-free pumpkin sauce

When I first saw vanillacrunnch vegan mac n' cheese sauce I was fascinated what you can create with just veggies. Pumpkins are a great way to make a creamy sauce without using any cream at all. Then I thought why not add a little bit of fat to make the sauce a bit thicker and even more nutritious. So I added a few cashew nuts and it turned out quite well.

Another thought was using the oven to give the veggies a roasted taste. I also added carrots, because who doesn't love carrots?! And ta da, the perfect creamy sauce was born (at least in my opinion ;))

You can mix the sauce with any pasta you like, use zoodles (zucchini noodles) or even add it on top of some rice. I guess it would also be quite a nice spread or how about dipping some raw vegetables in it. There is no limit!

I topped it with some nutritional yeast and kidney beans for extra protein

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Creamy, dairy-free pumpkin sauce
This is a great way to add more vegetables to your diet. The pumpkin makes the sauce super creamy without having to add any sort of cream. Top it with kidney beans to get an extra protein boost
  • 400g Pumpkin
  • 300g Carrots
  • 40g Cashew Nuts
  • 1 Onion
  • 1 tsp Cayenne Pepper
  • 1 tsp Sea salt
  • 1 tsp Paprika Powder
  • 1/2 tsp Nutmeg
  • 3-4 medium Zucchini, spiralized
  • 200g Kidney Beans (cooked)
  • 1-2 Tbsp Nutritional Yeast (optional)
1. Pre-heat oven at 180 degrees Celsius2. Wash and cut pumpkin and carrots into equal sized cubes. Slice onion.3. Combine all seasoning (salt, cayenne pepper, paprika powder) and mix with vegetables (carrots, pumpkin and onion). Put on a baking sheet and bake for 25-30 minutes until soft4. Once vegetables are soft enough, take them out and let cool for a bit. Put everything in a blender and add 150-200ml plain water (if you like a thicker sauce, add water little by little until you reach the right consistency)5. Add cashew nuts and blend well. Add more seasoning if necessary.6. In a sauce pan, add spiralized zucchini and pumpkin sauce. Stir well and let cook for a few minutes. Add cooked kidney beans and serve with nutritional yeast.
Prep time: Cook time: Total time: Yield: 4 servings

Zoodles with mushroom cream-cheese sauce

Zoodles are spiralized zucchini and can replace spaghetti for a low calorie/carb meal. For some people portion sizes are an important detail when it comes to losing weight. They are afraid of not getting enough food on the plate. Zoodles allow you to fill your bowl brimful and they give you a satisfying feeling after your meal.

There are several kind of spiralizers - I don't have any specific brand I could recommend but find some inspiration below.

From Crate & Barrels

Can also be used for sweet potato curls


  • 2 medium zucchini
  • 10 medium mushrooms
  • 40g cream cheese
  • 0.5 Onion
  • 1 Tbsp coconut oil
  • Salt & Pepper


  1. Spiralize zucchini and set a side
  2. Heat coconut oil in a pan and add chopped onions. Fry till glazed
  3. Add mushrooms and let cook until mushrooms are soft
  4. Heat 1L water and fully cover zucchini for about 5 minutes
  5. Add cream cheese to mushrooms and simmer until cheese is melted. Add Salt & pepper.