Creamy Pumpkin Cauliflower Alfredo with Black Rice Pasta Recipe

If you’re craving something comforting yet a little different, I have just the recipe for you. This Creamy Pumpkin Cauliflower Alfredo with Black Rice Pasta Recipe is hands down one of my favorites when I want that rich, velvety sauce but with a seasonal twist and a healthy veggie boost. Trust me, the way pumpkin and cauliflower come together here creates a luscious sauce that’s both satisfying and sneakily nutritious. Plus, pairing it with black rice pasta makes it visually stunning and oh-so-delicious. Keep reading—I promise this recipe will become your new go-to for cozy fall meals all year round.

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Ingredients You’ll Need

This recipe uses simple, wholesome ingredients that come together beautifully. Each component plays a key role—from the caramelized onion that adds sweetness, to the pumpkin that gives that gorgeous richness and fall flavor. Pro tip: if you can find orange cauliflower, it adds a stunning color explosion.

• Olive oil: Use good quality extra virgin for the best flavor when caramelizing onions.
• Yellow onion: I like slowly caramelizing these to deepen the overall flavor, but you can skip or just soften them if pressed for time.
• Carrots: They add a touch of natural sweetness and body to the sauce.
• Cauliflower (orange if possible): This veggie adds creaminess when pureed and keeps the sauce light.
• Vegetable broth: Added for moisture and to help blend the sauce smoothly.
• Pumpkin puree: The star ingredient that brings autumn vibes and creaminess without heaviness.
• Salted butter: Adds richness; feel free to substitute with vegan butter if preferred.
• Half and half or cream: For that silky finish—half and half works well if you want it lighter.
• Parmesan cheese: Freshly grated is a must for the best melt and flavor.
• Fresh or frozen peas: I love the pop of color and sweetness peas add as garnish.
• Black rice pasta: Besides being gluten-free, it has a lovely texture and color that makes the dish feel special.

Variations

I love that this Creamy Pumpkin Cauliflower Alfredo with Black Rice Pasta Recipe is so flexible. Over time, I’ve played around with the veggies and dairy options to suit whatever I have on hand or dietary needs. Try your own twist and make it your own—you might find a new favorite version!

• Dairy-Free Variation: I swap the butter for olive oil and use coconut cream instead of half and half. It’s surprisingly delicious and creamy without the dairy.
• Adding Protein: Sometimes I add grilled chicken or sautéed mushrooms for a heartier meal.
• Spice It Up: A pinch of nutmeg or cayenne pepper amps up the flavor if you like a little kick.
• Different Pasta: If black rice pasta isn’t available, soba or chickpea pasta also pair nicely.

How to Make Creamy Pumpkin Cauliflower Alfredo with Black Rice Pasta Recipe

Step 1: Caramelize the Onions Slowly

Start by warming olive oil over medium heat in a large skillet. Add the sliced yellow onions and cook them gently for about 15 minutes, stirring often. You’ll want them soft and golden but not burnt. This step really transforms the flavor—when I first tried this recipe, skipping this made a noticeable difference. If you’re tight on time, you can just sauté until translucent, but the caramelized ones add that sweet depth you’ll love.

Step 2: Boil Carrots and Cauliflower until Tender

While your onions cook, bring a big pot of salted water to a boil. Toss in the chopped carrots and cook for 5-7 minutes until they just start to soften. Then add the cauliflower florets and cook everything until tender enough to poke a fork through easily—about 5-7 minutes more. Drain well. The softness of your veggies here is key to getting that silky smooth sauce texture later.

Step 3: Blend Your Veggie Mixture

Into a high-powered blender or food processor, add your caramelized onions, boiled carrots and cauliflower, pumpkin puree, a pinch of salt and pepper, and the vegetable broth. Puree until completely smooth. I couldn’t live without my Vitamix for this—it really makes things creamy without chunks. If you find your sauce too thick at this point, add broth gradually to loosen it.

Step 4: Create the Alfredo Sauce

Pour your veg puree into a medium to large saucepan and melt the butter in over medium heat. Slowly whisk in the half and half or cream, stirring constantly so the cream doesn’t burn on the bottom. Heat until just warm—no need to boil. If the sauce looks too thick, add more cream or broth a little at a time until it reaches the texture you love. Then reduce the heat to low and stir in freshly grated Parmesan cheese. Taste and adjust salt and pepper now.

Step 5: Cook Black Rice Pasta and Combine

Cook your black rice pasta according to the package instructions, but a heads up: these noodles tend to keep absorbing water after cooking. I recommend undercooking them slightly and serving immediately for the best texture. You can toss the pasta directly in the sauce for serving a crowd, or plate noodles individually and spoon the sauce on top for a prettier presentation. Garnish with peas or an extra drizzle of cream.

How to Serve Creamy Pumpkin Cauliflower Alfredo with Black Rice Pasta Recipe

Garnishes

I tend to keep it simple here: a handful of fresh or cooked peas brings a nice pop of color and subtle sweetness to balance the richness. Sometimes I add a little extra Parmesan or a drizzle of cream just before serving. Fresh herbs like parsley or thyme also brighten things up wonderfully.

Side Dishes

I like pairing this Alfredo with a crisp green salad or some roasted veggies to complement the creamy sauce without adding heaviness. Garlic bread or a crunchy baguette is perfect for dipping up every last bit of sauce—I swear, my family fights over it!

Creative Ways to Present

For special occasions, I sometimes serve the sauce over individual baked acorn squash halves or use it as a sauce base for stuffed pasta shells. Adding roasted pumpkin seeds on top adds a festive crunch that everyone enjoys. Plus, that striking black rice pasta on a white plate never fails to impress guests visually.

Make Ahead and Storage

Storing Leftovers

I store the sauce separately from the pasta in airtight containers in the fridge. The sauce keeps well for about 3-4 days. The pasta tends to firm up, so I always recommend reheating gently and adding a splash of water or broth to loosen it back up.

Freezing

I’ve frozen the sauce alone with good results—just thaw overnight in the fridge and reheat on the stove with a little cream or broth to revive that creamy texture. I don’t freeze the black rice pasta as it can get mushy after thawing.

Reheating

Reheat the sauce gently over low heat, stirring often. Add a splash of cream, broth, or even water to bring back the saucy consistency. Toss the warmed sauce with fresh black rice pasta cooked just before serving for best texture.

FAQs

Final Thoughts

This Creamy Pumpkin Cauliflower Alfredo with Black Rice Pasta Recipe is one of those dishes that makes me feel cozy inside every time I make it. It’s a little unique, packed with flavor, and a sneaky way to add more veggies to your dinner plate. Whether you’re cooking for your family or want a comforting meal just for yourself, this recipe hits the perfect balance of creamy, nutritious, and downright delicious. I hope you enjoy making and eating it as much as I do—grab those ingredients and get ready for a real treat!

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