Heartful Sprout
HomeRecipesMeal PlanResources
Log inGet started
Heartful Sprout

Dietitian-informed recipes and meal plans for babies and the whole family — with full nutrition facts from USDA data.

v0.1.1 · 11c9572 · Updated 5 Oct 2026

Explore

  • Recipes
  • Meal Plan
  • Resources

Account

  • Log in
  • Get started
  • My profile

Trust

  • Disclaimer
  • Privacy Practices

General information, not medical advice. Always consult your child’s healthcare provider.

© 2026 Heartful Sprout. All rights reserved.

  1. Recipes
  2. /
  3. cardamom
  4. /
  5. Creamy Pumpkin Marinara

Creamy Pumpkin Marinara

This pumpkin marinara is what fall dreams are made of. It's incredibly delicious, easy to make, and is packed with vitamin A, vitamin C, folate, and fiber. Source: Instagram/ itsthecardamom

Ccardamom
Creamy Pumpkin Marinara
Suitable from
Finger foods (BLW)

Easy to prepare

Total time
20min

undefined min prep

Makes
3servings

adjustable below

Iron
1.0mg

per serving

Common allergens

None

Ingredients

3 servings
  • Olive oil 3 Tbsp
  • Onions1 piece
  • Red bell pepper1 piece, chopped
  • Salt 1/2 tsp
  • Garlic2 cloves, minced
  • Spices, oregano1/2 tsp
  • Spices, cinnamon1/4 tsp
  • Spices, paprika1/4 tsp
  • Spices, chili powder1/4 tsp
  • Tomatoes1 can, 15 oz
  • Spices, black pepperto taste
  • Pumpkin puree1 can, 15 oz
  • Balsamic glaze2 tsp

Steps

  1. 01

    Heat the olive oil in a large pan over medium heat and add the onion, bell pepper, and a sprinkle of salt. Cook, stirring often until the onions are translucent and the bell peppers are tender, about 6-8 mins⁠

  2. 02

    Add the garlic and the spices and cook until fragrant (about 1 min)⁠

  3. 03

    Add the tomatoes and stir, cooking for about another minute⁠

  4. 04

    Add the pumpkin purée and stir to combine, allowing the mixture to simmer for about 5 mins, then remove from heat⁠

  5. 05

    Carefully transfer the mixture to a food processor or a blender and add 1 Tbsp olive oil and 2 tsp balsamic vinegar then blend until smooth⁠

  6. 06

    Stir in about 1/4 tsp black pepper (to taste) and add additional salt if necessary⁠

  7. 07

    Serve over warm pasta and top with freshly chopped parsley or parmesan cheese and enjoy!⁠

Nutrition

Per serving, calculated from USDA data for the ingredients above.

Calories
83kcal
Protein
1.2g
Fat
4.7g
Carbs
8.8g
Calories from
  • Carbs43%
  • Protein6%
  • Fat51%

Good source of Vitamin C

Ingredient health benefits

🧠 Brain development
🔥 Energy
💊 Supporting nutrition absorption
🦠 Immune system
✨ Anti-inflammatory, anti-oxidant
🚽 Digestion
🤲 Skin health
🩸 Blood health
🔄 Healthy metabolism
👀 Eyesight
🫀 Cardiovascular health

General associations for these ingredients, not claims about this recipe.

Show full nutrition labelHide full nutrition label

Nutrition Facts

Estimated · 3 servings per recipe

Amount per serving

Calories

83

% Daily Value*

Total Fat 4.7g6%
Saturated Fat 0.7g4%
Trans Fat 0.0g
Cholesterol 0.0mg0%
Sodium 137.5mg6%
Total Carbohydrate 8.8g3%
Dietary Fiber 2.6g9%
Total Sugars 2.9g
Incl. Added Sugars 0.0g0%
Protein 1.2g2%
Vitamin D 0.0mcg0%
Calcium 26mg2%
Iron 1.0mg6%
Potassium 279mg6%
Vitamin C 30.4mg34%
Vitamin E 1.6mg10%
Vitamin K 6.7mcg6%
Vitamin B6 0.1mg7%
Folate 17mcg4%
Magnesium 9mg2%
Zinc 0.2mg1%

Estimated from USDA ingredient data. %DV uses the adult 2,000-calorie reference — children’s needs differ.

Browse similar

Ages & textures

Finger foods (BLW)
Family foods
Toddler foods
Thicker puree

Course

Main dishes

More from cardamom

CChocolate Protein Muffins
45 min
SSuper Seed Oatmeal
5 min
SSweet Potato Banana Muffins
40 min
HHealthy Holiday Fro-Yo Bark
130 min
PPeach Stuffed Waffle Sandwich Bites
15 min

General information, not medical advice. Always consult your child’s healthcare provider. Read the full disclaimer.