If you've ever dreamed of a pasta sauce that's creamy, luxurious, and satisfying, this creamy carrot pasta sauce is the one for you. This recipe uses the natural sweetness of carrots and a hint of saffron for a silky, vibrant sauce that clings beautifully to pasta. Plus, it's dairy-free, nut-free, and vegan, making it perfect for families, weeknight dinners, or even a date night in.
Why You'll Love This Sauce
This Italian carrot pasta sauce is a game-changer. Carrots are often underrated in pasta and they often just are part of a soffritto for tomato based sauces, but here they shine! This recipe is especially great if you're looking for:
A carrot pasta sauce with no tomato
A carrot pasta sauce that is vegan and nut-free, so everyone at the table can enjoy it!
A simple carrot pasta sauce that requires minimal ingredients but tastes gourmet.
I love making different pasta sauces with different vegetables, like this zucchini pesto pasta, or this creamy cauliflower pasta sauce with breadcrumbs.
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Ingredients
- Carrots - The star of this dish, they create the creamy base and lend a natural sweetness that balances the savory flavors.
- Red onion - Adds depth and a mild sharpness that enhances the sweetness of the carrots.
- Saffron (powder or threads) - Infuses the sauce with a luxurious golden color and a subtle earthy, floral flavor. If using threads, soak them in warm soy milk first to release their aroma.
- Soy milk - Provides creaminess without dairy, making the sauce silky smooth and completely vegan.
- Water - Used to cook down the carrots until tender, ensuring they become tender quickly and blend easily into a puree.
- Olive oil - Adds richness and helps soften the onions while giving the sauce a Mediterranean flavor base.
- Salt and black pepper
- Pasta of choice (paccheri, penne, or any other) - A versatile base; the sauce clings beautifully to all types!
- Fresh parsley - Brightens the final dish with a pop of freshness and color.
- Reserved pasta water - Adds starchiness that helps emulsify the sauce so it clings beautifully to the pasta.
See recipe card for quantities.
Instructions
Prep the vegetables - Finely chop the red onion. Cut it in half first Slice the carrots in half lengthwise, then in half again, and chop into small cubes so they cook evenly.
Sweat the onions – In a large skillet, heat oil and cook red onion for about 5 minutes on medium heat with a pinch of salt until softened and fragrant.
Cook the carrots – Add carrots and let them cook for 2 minutes. Add water, cover, and cook until tender, about 10 minutes, and until all the water is gone.
Infuse the saffron – Warm soy milk in a pot or in the microwave in small burts, and mix in saffron powder (if using threads, leave it to soak for 10 minutes).
Cook the pasta - Bring a large pot of salted water to a boil. Cook your pasta al dente, about 2 minutes before the package cooking time ends. I went for paccheri here, but short shapes (penne, rigatoni) or long shapes (spaghetti, tagliatelle) all work beautifully, as this sauce clings well to any style. Reserve pasta water.
Mix in the carrots - Pour the saffron milk into the pan with the carrots and onions. Let it cook down for 2–3 minutes to meld the flavors, then transfer everything to a heat-safe blender. If you don't have such blender (Like thermomix style), let the carrots and milk cool down a little before blending. (otherwise the trapped steam creates dangerous pressure that can cause the lid to explode, splattering scalding liquid everywhere).
Blend until silky - Blend the carrot mixture until smooth, adding reserved pasta water as needed to achieve the perfect creamy consistency. (again if your blender can't handle hot liquids, get to a creamy consistency with the cooled down mix then mix in pasta water directly into the pan.
Finish the dish – Toss al dente pasta in a pan with the sauce slowly adding some pasta water to finish cooking the pasta and make everything creamy. Cook for 1–2 minutes until sauce coats every strand. Garnish with parsley.
Top Tip
Add pasta water gradually when blending or directly in the pan. Too much at once can thin the sauce too much.
Substitutions
Milk alternatives: Use oat, almond, or coconut milk instead of soy milk. Each gives a different flavor profile.
Saffron swap: If saffron isn't available, try turmeric for color (though flavor will differ).
Onion: Shallots or leeks work if you prefer a milder taste.
Gluten-free: Use your favorite gluten-free pasta.
Variations
Spicy: Add chili flakes while cooking the carrots.
Deluxe: Stir in roasted garlic or top with vegan parmesan.
Equipment
Large skillet or sauté pan
Blender or food processor (high-powered works best for a silky texture, but it has to be heat safe like a thermomix or wait for the sauce to cool before blending)
Pasta pot with strainer
Storage
Store leftovers in an airtight container in the fridge for up to 3 days.
DID YOU MAKE THIS RECIPE?
Creamy Carrot Pasta (No Cashews)
Ingredients
- 4 carrots chopped
- 1 red onion chopped
- 2 tablespoon olive oil
- ⅓ cup water
- 1 sachet saffron powder (0.08g) or 1 teaspoon saffron threads
- ⅓ cup soy milk
- 9 oz pasta of choice 250g
- Fresh parsley for garnish
- Salt and pepper to taste
- Reserved pasta water
Instructions
- See above for step by step photo instructions
Carrot sauce - sauté the vegetables
- Prep the vegetables - Finely chop the red onion. Slice the carrots in half lengthwise, then in half again, and chop into small cubes so they cook evenly.4 carrots, 1 red onion
- Sweat the onions – In a large skillet, heat oil and cook red onion for about 5 minutes on medium heat with a pinch of salt stirring often until softened and fragrant.2 tablespoon olive oil, Salt and pepper
- Cook the carrots – Add carrots and let them cook for 2 minutes. Add water, cover, and cook until tender, about 10 minutes, and until all the water is gone.⅓ cup water
- Infuse the saffron – Warm soy milk in a pot or in the microwave in small burts, and mix in saffron powder (if using threads you can grind them or leave them whole to soak for 10 minutes).1 sachet saffron powder (0.08g), ⅓ cup soy milk
- Mix in the carrots - Pour the saffron milk into the pan with the carrots and onions. Let it cook down for 2–3 minutes to meld the flavors, then transfer everything to a heat-safe blender. If you don't have such blender (Like thermomix style), let the carrots and milk cool down a little before blending. (otherwise the trapped steam creates dangerous pressure that can cause the lid to explode, splattering the hot liquid everywhere).
Cook the pasta
- Bring a large pot of salted water to a boil. Cook your pasta al dente, about 2 minutes before the package cooking time ends. I went for paccheri here, but short shapes (penne, rigatoni) or long shapes (spaghetti, tagliatelle) all work beautifully, as this sauce clings well to any style. Reserve pasta water.9 oz pasta of choice
- Blend until silky - Blend the carrot mixture until smooth, adding reserved pasta water as needed to achieve the perfect creamy consistency. (again if your blender can't handle hot liquids, get to a creamy consistency with the cooled down mix then mix in pasta water directly into the pan.Reserved pasta water
Blend the sauce and combine
- Finish the dish – Toss al dente pasta in a pan with the sauce slowly adding some pasta water to finish cooking the pasta and make everything creamy. Cook for 1–2 minutes until sauce coats every strand. Garnish with parsley.Fresh parsley
FAQ
Does carrot pasta sauce taste sweet?
Carrots add natural sweetness, but the onion, saffron, and black pepper keep the flavors balanced.
Can I make carrot pasta sauce without saffron?
Yes. It will still be creamy and delicious, but saffron adds a subtle, luxurious note.
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