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Pumpkin & White Bean Mac and Cheese (High Fiber)

This creamy Pumpkin & White Bean Mac and Cheese with a serious fiber upgrade from pumpkin and white beans. A kid-approved comfort food made with real, whole-food ingredients.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4
Course: Main Course
Cuisine: American
Ingredients Method Notes

Ingredients
  

  • 8 oz dry shell pasta
  • 2 Tbsp olive oil divided
  • 1/2 medium yellow onion diced
  • 2 cloves garlic chopped
  • 1/2 tsp ground mustard
  • Pinch of nutmeg
  • 1/2 tsp salt
  • 1 cup whole milk
  • 1/2 cup pumpkin puree
  • 1 cup white beans rinsed and drained
  • 4 oz cheddar cheese shredded (about 1 - 1 1/2 cups)
  • Parsley or red pepper flakes for topping optional

Method
 

  1. Bring a pot of water to a boil and cook the pasta according to package directions. Drain and toss with 1 Tbsp olive oil.
  2. In a separate saucepan, heat the remaining 1 Tbsp olive oil over medium heat. Saute the onion, garlic, ground mustard, and nutmeg until the onion is soft and fragrant.
  3. In a blender, combine the onion mixture, pumpkin puree, white beans, milk, and salt. Blend until smooth.
  4. In the pasta pot, heat the blended sauce over medium heat. Add the shredded cheddar and stir until melted and smooth. Return the pasta to the pot, toss to coat, and serve immediately with a sprinkle of parsley.

Notes

Recipe Notes

  • Have extra white beans from the can? Stir them right into servings of mac for an extra boost of protein and fiber.
  • Blending the sauce makes it silky smooth, so even texture-sensitive eaters won't notice the pumpkin and beans.
  • Serve immediately for the creamiest results. The sauce thickens as it sits, so add a splash of milk when reheating.

Storage Tips

  • This meal is probably best texture-wise enjoyed fresh, but you can save leftovers if you're okay with the sauce changing texture slightly.
  • Refrigerator: Store in an airtight container for up to 4 days.
  • Reheat: Warm on the stovetop or in the microwave, adding a splash of milk to loosen the sauce.
  • Freezer: Cream-based sauces can change texture when frozen, so this one is best enjoyed fresh or refrigerated.