Butternut Squash Pasta

squash, butternut squash, recipe, vegan recipe, vegetarian recipe,  dinner, main course, pasta, noodle

2017 Kids Recipe Challenge Winning Recipe: 3rd Place!  [Lunch]

Creating a healthy pasta sauce with vegetables for your family can be done ahead and will make a tasty meal even the kids will love.  This cashew sauces creates a creamy cheese-like sauce that’s great for families following a plant based (vegan) diet or concerned about milk allergies.

Ishaan who’s in grade 2 and lives in Maple submitted this recipes. This is a great recipe for kids to practice using a blender mixing pasta sauce.

Preparation Time: 20 minutes

Soak Time: 3 hours 

Cooking Time: 45 minutes

Makes: 4


  1. Make sauce ahead and refrigerate for up to 1 week.
  2. Sprinkle nutritional yeast on the finished dish for a savoury flavour.



1/2 cup (125 mL) 

Cubed butternut squash, chopped

1 pkg (400 g) 

Vegetable oil  

1 Tbsp (15 mL) 

Soy beverage or milk

3/4 cup (175 mL) 

Garlic, minced

2 cloves 

Cajun seasoning

1 1/2 tsp (7 mL) 

Onion powder

1 tsp (5 mL) 


1/4 cup (60 mL) 


1/2 tsp (2 mL) 

Macaroni or mini shell pasta

Half a 454 g pkg  

Chopped baby kale or spinach (optional)

2 cups (500 mL)  


  1. In a bowl, cover cashews with water and soak for 3 hours. Drain well and rinse.
  2. Toss butternut squash with oil and spread onto parchment paper lined baking sheet. Roast in 425°F (220°C) oven for 30 minutes or until tender.
  3. Scrape cashews, squash, milk, garlic, Cajun seasoning, onion powder, water and salt into blender; puree until smooth.
  4. In a pot of boiling salted water, cook pasta for about 8 minutes or until tender. Drain and return to pot.
  5. Pour sauce over top with kale and toss to coat well over medium-low heat to heat through.

Nutrition Information per serving: 

Calories: 285 kcal

Protein: 9 g

Fat: 13 g

Carbohydrate: 38 g

Fibre: 4 g

Sodium: 275 mg

Iron: 4 mg

Calcium: 138 mg



Last Update – June 29, 2017

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