Pumpkin, Feta, and Pea Pastitsio

This Pumpkin, Feta, and Pea Pastitsio is a perfect fall dish, where the sweet and savory pumpkin melds beautifully with the creamy feta and fresh peas. The subtle spices of cinnamon and cumin add an aromatic touch that elevates this simple pasta bake to a comforting, mouthwatering meal.

With the combination of roasted pumpkin, melted feta cheese, and perfectly cooked pasta, this dish is a warming delight on chilly evenings. It’s a hearty vegetarian option that’s not only filling but bursting with flavor, making it ideal for any gathering or family dinner. Top with fresh parsley and serve with a side salad for a balanced, wholesome meal.

Full Recipe:

• 1 tablespoon olive oil

• 1 onion, finely chopped

• 2 garlic cloves, minced

• 1 small pumpkin, peeled, cubed, and roasted

• 1 cup frozen peas

• 400g pasta (penne or macaroni)

• 200g feta cheese, crumbled

• 2 teaspoons ground cinnamon

• 2 teaspoons ground cumin

• Salt and pepper to taste

• 1/2 cup grated Parmesan cheese (optional)

• 1/4 cup fresh parsley, chopped

Directions:

1. Preheat the oven to 400°F (200°C). Roast the pumpkin cubes with olive oil, salt, and pepper for 20-25 minutes until golden and tender.

2. Meanwhile, cook the pasta according to package instructions. Drain and set aside.

3. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic. Sauté until softened, around 3-4 minutes.

4. Add the roasted pumpkin and peas to the skillet. Stir in the ground cinnamon, cumin, salt, and pepper. Cook for another 2 minutes.

5. Add the cooked pasta to the skillet and toss everything together. Stir in the crumbled feta cheese, allowing it to melt slightly.

6. Transfer the mixture to a baking dish, top with grated Parmesan (if using), and bake for 10-15 minutes until bubbly and golden.

7. Garnish with fresh parsley before serving.

Prep Time: 15 minutes | Cooking Time: 40 minutes | Total Time: 55 minutes
Kcal: 360 kcal | Servings: 4 servings

History and Origin

Pastitsio, a beloved Greek casserole, is often compared to lasagna due to its similar layered structure, although it differs significantly in flavor and texture. Traditionally, pastitsio is made with pasta, ground meat (typically beef or lamb), béchamel sauce, and spices like cinnamon and nutmeg. It is a quintessential comfort food in Greece, often prepared for holidays, family gatherings, and celebrations.

The modern version of Pumpkin, Feta, and Pea Pastitsio takes inspiration from the classic dish but swaps out the meat for a blend of fresh vegetables, making it a perfect vegetarian meal. The inclusion of pumpkin adds a seasonal touch, making it particularly popular during the autumn months. It’s a delightful way to celebrate the harvest season with ingredients that are abundant in fall.

The use of feta cheese adds an element of traditional Greek cuisine, where feta is considered an essential ingredient in many dishes. The pairing of feta with pumpkin may seem unusual at first, but the salty, creamy feta complements the sweet, earthy pumpkin in a way that feels both fresh and familiar. This variation of pastitsio captures the essence of Greek cooking while embracing the seasonal flavors of autumn.

Variations and Adaptations

While the core ingredients of Pumpkin, Feta, and Pea Pastitsio remain consistent, there are several ways to personalize and adapt the dish to suit various tastes and dietary preferences.

1. Gluten-Free Version: For those who follow a gluten-free diet, simply swap the traditional pasta for gluten-free pasta. Many brands offer pasta options made from rice, quinoa, or corn, which work well in this dish without sacrificing texture.

2. Vegan Alternative: To make this recipe vegan, you can replace the feta cheese with a plant-based feta or skip the cheese altogether. There are also some fantastic vegan cheese alternatives on the market that can provide a similar creamy texture. For the creamy texture typically achieved with béchamel sauce, use a cashew cream or soy-based cream.

3. Add More Veggies: If you want to add even more vegetables to your pastitsio, consider tossing in some sautéed spinach, roasted bell peppers, or zucchini. These ingredients will complement the sweetness of the pumpkin while adding a fresh, earthy taste to the dish.

4. Spices and Seasonings: The flavor profile of this dish is quite versatile, so don’t hesitate to experiment with different spices. For example, a dash of smoked paprika, ground nutmeg, or chili flakes can add a new layer of depth and warmth to the dish.

5. Meat Lovers’ Twist: While this is a vegetarian dish, if you miss the savory depth that meat brings to pastitsio, you could consider adding crumbled sausage or ground lamb. These proteins will pair wonderfully with the sweet pumpkin and tangy feta.

Nutritional Information

Pumpkin, Feta, and Pea Pastitsio is a nutrient-dense dish that offers a good balance of macronutrients—proteins, fats, and carbohydrates—along with a variety of vitamins and minerals from the fresh vegetables. Here’s a breakdown of the nutritional value per serving (assuming a serving size of one-quarter of the recipe):

• Calories: 360 kcal

• Protein: 12 grams

• Carbohydrates: 45 grams

  • Fiber: 7 grams

  • Sugars: 8 grams

• Fat: 14 grams

  • Saturated Fat: 5 grams

• Sodium: 500 milligrams

• Calcium: 150 milligrams

• Iron: 2 milligrams

• Vitamin A: 8,000 IU (providing a substantial boost to your daily intake)

• Vitamin C: 20% of the daily recommended intake

• Folate: 10% of the daily recommended intake

This dish is a good source of dietary fiber, especially from the peas and pumpkin, which helps support digestive health. The feta cheese provides a boost of calcium, essential for bone health, while the olive oil adds heart-healthy monounsaturated fats. It also delivers a wealth of antioxidants, particularly from the pumpkin, which is high in beta-carotene, and the fresh herbs like parsley.

Serving Suggestions and Pairings

Pumpkin, Feta, and Pea Pastitsio can be served as a standalone meal, but it also pairs beautifully with a variety of sides and beverages.

1. Side Dishes:

   • Mixed Green Salad: A light, tangy salad made with mixed greens, cherry tomatoes, cucumbers, and a lemon vinaigrette would provide a refreshing contrast to the creamy pastitsio.

   • Roasted Vegetables: Pair the pastitsio with a medley of roasted vegetables like carrots, sweet potatoes, or Brussels sprouts. Their caramelized sweetness complements the dish perfectly.

   • Garlic Bread: For an indulgent side, serve with crusty garlic bread, perfect for soaking up any extra feta and sauce.

2. Beverage Pairings:

   • White Wine: A crisp, refreshing white wine such as Sauvignon Blanc or Pinot Grigio would pair wonderfully with the creamy and savory elements of this dish.

   • Herbal Tea: For a non-alcoholic option, consider a light herbal tea, such as chamomile or mint, which would cleanse the palate between bites.

   • Sparkling Water: A refreshing sparkling water with a twist of lemon can complement the richness of the dish without overpowering it.

Tips and Tricks for Success

• Roasting the Pumpkin: To get the best flavor and texture from your pumpkin, be sure to roast it until it’s tender and slightly caramelized. This brings out its natural sweetness and depth of flavor.

• Pasta Cooking Tip: When cooking your pasta, be sure to slightly undercook it (al dente) since it will continue to cook in the oven. This prevents the pasta from becoming mushy.

• Cheese Selection: For a creamier texture, opt for a full-fat feta. If you’re looking for a lighter option, you can use reduced-fat feta, though it will be less creamy.

• Layering the Dish: When layering the pasta, pumpkin, and peas, be sure to spread them evenly to ensure every bite is filled with the perfect balance of flavors.

Potential Health Benefits

This dish is rich in several nutrients that offer a variety of health benefits:

• Pumpkin is high in beta-carotene, which is an antioxidant that helps maintain healthy skin, vision, and immune function.

• Feta Cheese provides calcium and protein, both of which are essential for maintaining strong bones and supporting muscle function.

• Peas are a great source of plant-based protein, making them ideal for vegetarians. They’re also high in fiber, which aids digestion and helps regulate blood sugar levels.

• Olive Oil is packed with heart-healthy fats and antioxidants, which are known to reduce inflammation and promote overall cardiovascular health.

Conclusion

Pumpkin, Feta, and Pea Pastitsio is a hearty and satisfying dish that brings together the best of autumn flavors. Its comforting combination of roasted pumpkin, creamy feta, and tender pasta will make it a hit with anyone who loves Mediterranean-inspired cuisine. Whether you’re preparing a weeknight dinner or serving it at a family gathering, this dish will surely impress with its rich flavors and wholesome ingredients. So, give it a try and enjoy a cozy, flavorful meal that’s perfect for the fall season!