Take pumpkin beyond pie with healthy pasta: Recipe for pasta with roasted pumpkin

Pumpkins aren't just an icon of Halloween. They also are a sign of healthy eats.

Like carrots, pumpkins are loaded with the antioxidant beta-carotene, potassium and fibre. Plus, with only 49 calories per 250 ml (1 cup) cooked, this tasty squash is a great fit for a healthy diet.

Fresh pumpkins can be peeled, seeded and diced, then used just as you would other winter squashes, such as butternut and acorn. Just be sure to use sugar (sometimes called baking or pie) pumpkins. Pumpkins intended for carving won't taste good.

Sugar pumpkins can be cooked and pureed for a mashed-type side, or processed further to become the base of a velvety, low-fat soup. Pumpkin also can be roasted, which will bring out its natural sweetness and enhance its deep, earthy flavours.

This recipe for pasta with roasted pumpkin and plum tomatoes uses this technique to boost the flavours of all the vegetables. The addition of fresh or dried sage infuses the hearty dish with a familiar taste of autumn.

When selecting cooking pumpkins, look for those that still have a full, long stem attached to the top, which usually indicates the flesh will be fresh and store well without deteriorating quickly.

Spiral Pasta With Roasted Pumpkin and Plum Tomatoes

1.5 l (6 cups) peeled and cubed sugar pumpkin or butternut squash

2 medium yellow onions, peeled and thinly sliced

37 ml (2 1/2 tbsp) extra-virgin olive, divided

2 ml ( 1/2 tsp) kosher salt (or to taste)

2 ml ( 1/2 tsp) ground black pepper (or to taste)

4 plum tomatoes, cored and diced

75 ml (1/3 cup) fresh sage leaves or 15 ml (1 tbsp) dried rubbed sage

340 g (12 oz) whole-grain spiral pasta

50 ml ( 1/4 cup) grated Parmesan cheese

Heat oven to 230 C (450 F). Position a rack in the lower third of oven.

On a rimmed baking sheet, toss pumpkin with onions and 22 ml (1 1/2 tbsp) of the oil. Season with salt and pepper. Spread pumpkin in an even layer and roast until vegetables are beginning to brown, 15 to 20 minutes.

Stir in tomatoes and sage, then roast, stirring once, until all the vegetables are browned and tender, about 10 minutes longer.

Meanwhile, bring a large pot of salted water to a boil and cook pasta according to package directions. Drain and toss with remaining 15 ml (1 tbsp) oil. Add roasted vegetables and toss gently to combine.

Season with additional salt and pepper, if desired, and serve sprinkled with cheese.

Makes 4 servings.

Nutrition information per serving (values are rounded to the nearest whole number): 483 calories, 111 calories from fat, 12 g fat (3 g saturated, 0 g trans fats), 5 mg cholesterol, 83 g carbohydrate, 18 g protein, 10 g fibre, 859 mg sodium.