There is something especially comforting about a plate of homemade gnocchi, particularly when it brings together delicious seasonal ingredients and plenty of nutritional goodness. This recipe puts a twist on the traditional Italian favorite, replacing potatoes with sweet pumpkin to create soft, delicate gnocchi with a naturally sweet flavor and a beautiful velvety texture.
Pumpkin is rich in beta-carotene, which the body converts into vitamin A, a nutrient that supports immune function and healthy skin. It also provides dietary fiber while being naturally low in calories. We’ve opted for ground flaxseed instead of egg, adding plant-based omega-3 fatty acids and lignans, naturally occurring compounds that have attracted interest for their potential health benefits, including during the menopausal transition. Of course, you can easily use one small egg instead if you wish.
To bring everything together, a creamy, high-protein plant-based yogurt sauce adds a valuable source of protein, while walnuts contribute healthy unsaturated fats, including plant-based omega-3s. Choosing a plant-based yogurt fortified with calcium and vitamin B12 can also help support nutritional needs, particularly during midlife. Finished with fragrant sage and a drizzle of extra virgin olive oil, this is a wholesome, satisfying meal that proves comfort food can be both delicious and nourishing.
Ingredients (serves 2–3)
For the gnocchi
400 g pumpkin, peeled and deseeded
150 g wholemeal flour
100 g all-purpose flour, as needed
1 tbsp ground flaxseed
2½–3 tbsp water
¼ tsp salt
A pinch of nutmeg (optional)
Alternatively, replace the ground flaxseed and water with 1 small egg.
For the sauce
150 g unsweetened, high-protein plant-based yogurt (preferably soy- or pea-protein-based)
1–2 tbsp extra virgin olive oil
6–8 fresh sage leaves
30 g walnuts, roughly chopped
2–4 tbsp reserved gnocchi cooking water
Freshly ground black pepper and a little salt
Method
Preheat the oven to 200°C (400°F). Cut the pumpkin into chunks and roast until tender. Roasting rather than boiling helps remove excess moisture, which is essential for achieving the right gnocchi consistency. Purée the pumpkin and leave it to cool. Once cooled, transfer it to a fine-mesh sieve or clean kitchen cloth and press out as much excess liquid as possible.
In a small bowl, combine the ground flaxseed and water. Leave for about 10 minutes, until the mixture thickens and develops a gel-like consistency.
Place the pumpkin purée in a large bowl and add the flaxseed mixture, salt and nutmeg. Gradually incorporate the flour, starting with the wholemeal flour and then adding the all-purpose flour a little at a time, until a soft, manageable dough forms. Avoid adding more flour than necessary, as too much will make the gnocchi dense and firm. Handle the dough gently and avoid overworking it.
Lightly flour your work surface and divide the dough into smaller portions. Roll each portion into a long rope and cut into small, evenly sized pieces. If you like, gently press each piece against the back of a fork to create the traditional ridges that help the sauce cling to the gnocchi.
Bring a large pot of salted water to a boil. Cook the gnocchi in batches, dropping them into the water and removing them with a slotted spoon once they rise to the surface, allowing an additional 30–60 seconds of cooking time. Reserve a little of the cooking water before draining.
Meanwhile, gently heat the olive oil in a pan over low to medium heat. Add the sage leaves and cook for about a minute, just until fragrant. Remove the pan from the heat.
In a separate bowl, whisk the plant-based yogurt with two tablespoons of the reserved, lukewarm cooking water. Add a little more if needed, until you achieve a smooth, creamy consistency. Avoid boiling the yogurt, as high heat may cause it to split.
Add the cooked gnocchi to the pan with the sage-infused olive oil and toss gently. Serve with the creamy plant-based yogurt sauce, chopped walnuts and freshly ground black pepper.
Tip: The secret to light, tender pumpkin gnocchi lies in removing as much moisture as possible from the pumpkin and using just enough flour to bring the dough together. For an extra nutritional boost, serve alongside a generous green salad.