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    Home » soy free

    Pumpkin Seed Alfredo Fusilli. Nut-free Vegan Alfredo Recipe

    Published: Jun 22, 2016 · Modified: Jan 30, 2018 by Richa 52 Comments

    Jump to Recipe   Print Recipe

    Pumpkin Seed Alfredo Fusilli. Nut-free Vegan Alfredo Recipe. Easy cashew free alfredo sauce with pasta. Vegan Soy-free Nut-free Recipe. Pin this Recipe. 

    Jump to Recipe   

    Pumpkin Seed Alfredo Fusilli. Nut-free Vegan Alfredo Recipe. Easy cashew free alfredo sauce with pasta. Vegan Recipe | VeganRicha.com

    Creamy pastas make for a quick and filling weeknight meal. Fusilli is tossed in pumpkin seed alfredo and served with greens, nutritional yeast or vegan parmesan and a good dash of black pepper. Super easy and flavorful. Add veggies and greens of choice. 

    I have a nut-free alfredo on the blog using cauliflower which is amazing as well, easy and quite versatile. You can find the cauliflower alfredo here. If you do not like cauliflower, this is the recipe for you. Use this sauce to make other creamy sauces. Add additional garlic and olive oil for a garlic sauce, add some roasted chile or jalapeno for a chile garlic cream sauce. 



    Pumpkin Seed Alfredo Fusilli. Nut-free Vegan Alfredo Recipe. Easy cashew free alfredo sauce with pasta. Vegan Recipe | VeganRicha.com

    More pasta from the blog

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    • Chickpea Chorizo, Quinoa shells in tomato sauce.
    • Spinach Penne in Chipotle Habanero cream sauce

    Pumpkin Seed Alfredo Fusilli. Nut-free Vegan Alfredo Recipe. Easy cashew free alfredo sauce with pasta. Vegan Recipe | VeganRicha.com

    Recipe Card

    Pumpkin Seed Alfredo Fusilli. Nut-free Vegan Alfredo Recipe. Easy cashew free alfredo sauce with pasta. Vegan Recipe | VeganRicha.com #vegan #glutenfree #veganricha
    Print Recipe
    5 from 10 votes

    Pumpkin Seed Alfredo Fusilli. Nut-free Vegan Alfredo Recipe

    Pumpkin Seed Alfredo Fusilli. Nut-free Vegan Alfredo Recipe. Easy cashew free alfredo sauce with pasta. Vegan Soy-free Nut-free Recipe. Can be gluten-free with gf pasta
    Prep Time10 minutes mins
    Cook Time25 minutes mins
    Total Time35 minutes mins
    Course: Pasta
    Cuisine: Italian
    Servings: 2
    Calories: 529kcal
    Author: Vegan Richa

    Ingredients

    • 6 to 8 oz (6 oz) fusilli or fettucini.

    Pumpkin seed Alfredo

    • 1 tsp oil
    • 1/2 cup (80 g) chopped onion or shallots
    • 3 fat cloves of garlic
    • 1/4 cup (16 g) raw pumpkin seeds
    • 1/2 cup (125 ml) water divided
    • 3 tbsp nutritional yeast
    • 1/4 tsp (0.25 tsp) or more dried thyme
    • 1/4 tsp (0.25 tsp) dried basil or oregano
    • 3/4 tsp (0.75 tsp) or more salt
    • 1.5 to 2 tsp fresh lemon juice
    • 1/2 tsp (0.5 tsp) white vinegar
    • 1 tbsp flour I use whole wheat. use rice flour to make gf
    • a generous dash of black pepper
    • 2 tsp extra virgin olive oil
    • 1 cup (244 ml) unsweetened non dairy milk
    • 1 cup (30 g) baby spinach optional
    • 1/2 cup (72.5 g) thawed peas optional

    Garnish

    • red pepper flakes
    • black pepper
    • vegan peptita parm

    Instructions

    • Cook pasta according to instructions and keep aside.
    • Heat oil in a skillet over medium heat. Add onions and garlic and cook until translucent. 3 to 4 minutes.
    • Add pumpkin seeds and 1/4 cup water an bring to a boil. about 4 minutes. Cook for 2 more minutes, then let it cool a bit..
    • Meanwhile add all the ingredients from nutritional yeast through non dairy milk to the blender (nutritional yeast, herbs, salt, lemon, vinegar, flour, pepper, olive oil, non dairy milk). Add the onion pumpkin seed mixture to the blender. Blend until smooth.
    • Return to the skillet over medium heat. Add another 1/4 cup water.(I use the water to rinse the blender and added it to the skillet). Bring to a boil. Stir frequently to avoid lumps. The mixture will thicken considerably. Cook for another minute, so the flour is cooked through. Total 3 to 4 minutes. Carefully taste and adjust the salt and tang. Add more herbs if you wish.
    • Add the cooked pasta, spinach, peas and other veggies if using. Toss well. If the sauce is too thick, add a few tbsp of water or the pasta cooking water and mix in. Cover and switch off heat. Let the pasta sit for 2-3 minutes before serving.
    • Garnish with pepper flakes and nutritional yeast or vegan parmesan of choice.

    Notes

    To amplify the flavors, add 1/4 tsp onion powder and 1/4 tsp garlic powder, or a good pinch of Indian black salt.
    Add more garlic and fold in chopped roasted chile or jalapeno for variation.
    Use 3 to 4 tbsp cashews at Step 3, if ok with nuts.
    Nutritional values based on one serving

    Nutrition

    Nutrition Facts
    Pumpkin Seed Alfredo Fusilli. Nut-free Vegan Alfredo Recipe
    Amount Per Serving
    Calories 529 Calories from Fat 126
    % Daily Value*
    Fat 14g22%
    Saturated Fat 1g6%
    Sodium 334mg15%
    Potassium 721mg21%
    Carbohydrates 83g28%
    Fiber 6g25%
    Sugar 4g4%
    Protein 24g48%
    Vitamin A 1685IU34%
    Vitamin C 24mg29%
    Calcium 225mg23%
    Iron 5.7mg32%
    * Percent Daily Values are based on a 2000 calorie diet.

    Pumpkin Seed Alfredo Fusilli. Nut-free Vegan Alfredo Recipe. Easy cashew free alfredo sauce with pasta. Vegan Recipe | VeganRicha.com

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    1. Shelly

      January 27, 2022 at 12:17 pm

      Any chance this could be made with ACV instead of the white vinegar?

      Reply
      • Richa

        January 27, 2022 at 5:07 pm

        Yep

        Reply
    2. Gonzalo Sevilla

      July 28, 2020 at 8:37 pm

      Amazing! It’s a go to in my house! Very well done. As always I add more nutritional yeast and garlic 😂

      Reply
      • Vegan Richa Support

        July 29, 2020 at 9:33 pm

        great!!! keep those vampires away

        Reply
    3. Peace

      June 14, 2020 at 1:03 am

      Wow wow just wow ! I want to share my adjustments given I live in France and what I had on hand that worked beautifully, in case it helps someone. I used graine de courgette (zucchini seeds?). I used a hand immersion blender, some chunks were left which actually was a lovely subtle crunchy addition. I used 1 tsp garlic powder instead of raw garlic, and 1/2 tsp herbes de provence instead of thyme and basil. Incredible – next time will try soaked sunflower seeds, thanks so much for this recipe.

      Reply
      • Vegan Richa Support

        June 15, 2020 at 2:17 pm

        thank YOU!@

        Reply
    4. Kris

      February 17, 2020 at 9:28 am

      5 stars
      This is amazing! I have made it a whole bunch of times and it’s always a hit.

      Question for you – do you think I could sub the nutritional yeast with miso or something else with umami? I was reading that it’s very similar in its chemical makeup to msg, so trying to deal with my addiction to the substance and find some good replacements.

      Thanks so much, Kris

      Reply
      • Richa

        February 17, 2020 at 11:15 am

        yes use miso. i often use miso for the cheesy umami flavor as well as nooch is a migraine triggerr for me. add a tsp and blend and taste sauce when simmering to add more.

        Reply
        • Kris

          February 17, 2020 at 4:01 pm

          Amazing, thanks so much Richa!!

          Reply
    5. Nicole

      August 06, 2019 at 2:52 pm

      In your notes for step 3 where u mentioned cashew nut, can I replace the pumpkin seeds with the cashews or do I add it?

      Reply
      • Richa

        August 06, 2019 at 5:34 pm

        you can replace the pumpkin seeds with cashews

        Reply
    6. Becky

      October 01, 2018 at 12:01 pm

      5 stars
      Nothing too spicy. I have made a couple different creamed lentil soups, but they didn’t go over well with the rest of the family, and they were time consuming.

      Reply
    7. Becky

      October 01, 2018 at 3:22 am

      5 stars
      Thank you so much for this recipe. My 18 month old son and I are vegan, and he has FPIES with many allergies including some nuts and seeds, so meeting his nutritional requirements has been a big concern for me. Pumpkin seeds are so far safe, and I make this recipe regularly. We both love it, and he will eat the sauce by the spoonful. I blend in the spinach and peas because he will pick out the spinach if he sees it, and if he happens to swallow some peas whole his little body doesn’t digest them and it is wasted nutrition. I feel really good about feeding this to him. Do you have any other recipes you would recommend that have protein in them and don’t contain soy, peanuts, cashews, sunflower seeds, or sweet potato?

      Reply
      • Richa

        October 01, 2018 at 10:28 am

        Does he like indian food? how about lentil soups? you can blend in veggies and greens in the soup. Usually most dont have any soy, nuts and stuff.

        Reply
    8. Susan

      May 06, 2018 at 8:32 pm

      5 stars
      I used almond milk and it was superb! Will def be adding mushrooms next time 🙂

      Reply
    9. Larissa

      April 30, 2018 at 3:28 pm

      5 stars
      Made this today! Delish!
      🌟🌟🌟🌟🌟
      My family loved it. A great recipe here.
      My daughter has a nut allergy so the peppitas are a great substitute.
      Can you reheat the sauce for the next day and eat it over the course of a few days?
      I used Soy milk.
      Sauce gets very thick very quickly.
      I added more water . Next time I will use mushrooms

      Reply
      • Richa

        April 30, 2018 at 4:24 pm

        Awesome! yes you can store it. Add some non dairy milk while reheating as the sauce will have thickened.

        Reply
    10. Heather

      November 11, 2017 at 10:22 am

      First I have to say, I think this would turn out even more amazing if one follows the recipe exactly. Unfortunately, where I currently live it is impossible to find nooch. Also, I had no plant milk on hand and again, not something attainable here unless you make it yourself (store bought it is all watered down and full of additives). I simply subbed water for milk, and added basil because I am an addict. This turned out beautifully!!! Like a pesto alfredo. Best creamy pasta Ive made in years. Thank you sooooo much!!

      Reply
      • Richa

        November 11, 2017 at 11:04 am

        You can use a roux of flour and water to thicken the sauce instead of plain water. I am glad it turned out amazing!

        Reply
    11. Juliette

      June 20, 2017 at 5:21 am

      I tried this recipe but with spaghetti rather than fusilli ! I am actually new at cooking but I did quite well. I am working for an event company in London where we list several food/cooking related event and it made me more aware about eating homecooked meals with healthy products. As a pasta lover I will certainly try other pasta recipes from this blog. Any recommendation ?

      Reply
      • Richa

        April 18, 2018 at 6:56 pm

        https://www.veganricha.com/?s=pasta

        Reply
    12. Joeli

      November 20, 2016 at 3:39 pm

      Can I freeze this? I just made a big batch and it’s delicious 🙂 It makes me super happy since I’m allergic to nuts.

      Reply
      • Richa

        November 20, 2016 at 9:53 pm

        i havent tried it. i am sure it will freeze just fine.

        Reply
    13. Suzanne

      October 18, 2016 at 4:22 am

      5 stars
      I make this all the time now..LOVE LOVE LOVE this recipe. I add whatever vegetables I have on hand…favorite? Broccoli and peas.

      Reply
    14. Laura

      October 13, 2016 at 7:06 pm

      5 stars
      Followed the recipe exactly and it was delicious!!! This will definitely be added into the rotation…

      Reply
    15. Mona

      August 04, 2016 at 4:56 am

      I was a cheese fanatic prior to becoming Vegan and have not found a sauce I have made and liked or even a store bought brand but I absolutely loved this recipe when I made it last night! This was surely a winner and will make it again real soon. I added peas and sauteed spinach and doubled the recipe. Looking forward to the leftovers tonight. The system wouldn’t allow me to give 5 stars but it is!

      Reply
      • Richa

        August 04, 2016 at 11:35 am

        Yay! so glad you love it!!

        Reply
    16. Tracey

      July 27, 2016 at 12:33 pm

      Made this tonight, it’s was so delicious! I’ve missed creamy pastas and this really hits the spot on creaminess especially with the nutritional yeast to add a cheesiness. Love it!

      Reply
    17. steveeb

      July 22, 2016 at 12:33 pm

      OMG- vegan for three years and this is the first time I’ve seen your blog! Looking for something different to fix tonight- I found IT! Thank you!!!

      Reply
      • Richa

        July 22, 2016 at 3:20 pm

        Thank you for finding me!

        Reply
    18. Katie

      July 12, 2016 at 12:26 am

      I just can’t get enough of creamy pasta dishes right now, and I really appreciate that seeds are significantly less pricey than cashews etc. ????????

      Reply
    19. Deb fiedler

      June 27, 2016 at 10:24 pm

      5 stars
      Must admit i was sceptical Richa but made this last night it was DELICIOUS and i have some left for tonight and im excited , thanks for a great recipie

      Reply
    20. Abigail

      June 25, 2016 at 4:39 pm

      5 stars
      Making this with my lovely significant one right now…. sauce is done, he’s making the parm… sauce is SO GOOD!! Thanks Richa, we love your beautiful recipes!

      Reply
      • Richa

        June 25, 2016 at 8:21 pm

        Yay!

        Reply
    21. Shellie

      June 24, 2016 at 7:15 pm

      This recipe was probably one of the best we’ve had. So delicious. We’re both just standing around raving about it. Thanks so much for a keeper.

      Reply
      • Richa

        June 24, 2016 at 10:51 pm

        so glad it turned out so well!

        Reply
    22. Shellie

      June 24, 2016 at 5:58 pm

      Just noticed that I start with 1 tspn. of oil, and at the bottom of the recipe you mention adding another 2 tspns. When and where do they go in?

      Reply
      • Richa

        June 24, 2016 at 10:51 pm

        it gets added in the blender

        Reply
    23. Shellie

      June 24, 2016 at 4:39 pm

      I don’t see a mention of how much spinach and/or peas would go in the dish. I have the pasta cooking now, and everything else is prepped and ready to go. Help.

      Reply
      • Richa

        June 24, 2016 at 4:58 pm

        Add how much ever you like. Maybe a cup of spinach and a half cup thawed peas.

        Reply
        • Shellie

          June 24, 2016 at 5:12 pm

          Thanks. A huge handful of spinach it is. I know this is going to be great. 🙂

          Reply
    24. Eve-Marie

      June 23, 2016 at 5:55 pm

      Are these pumpkin seeds still in their husks (like straight from the pumpkin)? Thanks – this sounds great!

      Reply
      • Eve-Marie

        June 26, 2016 at 4:53 pm

        I mean as opposed to pepitas?

        Reply
        • Richa

          June 26, 2016 at 6:31 pm

          these are pepitas, raw shelled pumpkin seeds.

          Reply
          • Eve-Marie

            July 01, 2016 at 3:10 pm

            Thank you!

            Reply
    25. Mabi

      June 23, 2016 at 4:02 pm

      Will definitely try this! At which step do you add the flour?

      Reply
      • Richa

        June 23, 2016 at 6:55 pm

        At step 4. All the ingredients from nutritional yeast through non dairy milk get added together.

        Reply
    26. Megan

      June 23, 2016 at 10:06 am

      5 stars
      OMG YUM!!!!!! Can I come over for dinner? Your dishes are always amazing!

      Reply
    27. Izzy Bruning

      June 23, 2016 at 9:09 am

      Wow this looks so good!
      Izzy | https://plantbasedizzy.wordpress.com/

      Reply
    28. Mary Ellen @ VNutrition

      June 23, 2016 at 7:56 am

      I never thought to use pumpkin seeds for alfredo. I’ve used them for dips and they turn out tasty so I bet this is amazing as well! Another “cheesy” sauce to put on my to try list! Yum!

      Reply
    29. Rose Fox

      June 22, 2016 at 8:40 pm

      This looks very tasty! But I don’t see pumpkin seeds on the ingredient list–am I missing something?

      Reply
      • Richa

        June 22, 2016 at 9:29 pm

        its 1/4 cup. just updated

        Reply

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    Hi, I'm Richa! I create flavorful plant based recipes that are inspired by my Indian upbringing, including many gluten-free, soy-free, and oil-free options.

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