{"id":785188,"date":"2026-04-28T00:32:07","date_gmt":"2026-04-27T22:32:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/fitness-recipe-pates-avec-sauce-vegan-a-la-courge\/"},"modified":"2026-04-28T00:32:07","modified_gmt":"2026-04-27T22:32:07","slug":"fitness-recipe-pates-avec-sauce-vegan-a-la-courge","status":"publish","type":"post","link":"https:\/\/gymbeam.fr\/blog\/fitness-recipe-pates-avec-sauce-vegan-a-la-courge\/","title":{"rendered":"Fitness Recipe: P\u00e2tes avec sauce vegan \u00e0 la courge."},"content":{"rendered":"\n<p>Ce <strong>p\u00e2tes cr\u00e9meuses avec une sauce \u00e0 la courge v\u00e9gane<\/strong> prouvent qu&#8217;il est possible de pr\u00e9parer une d\u00e9licieuse gourmandise m\u00eame sans cr\u00e8me, et que celle-ci vous surprendra \u00e9galement par ses excellentes valeurs nutritionnelles et sa teneur \u00e9lev\u00e9e en fibres. Pr\u00e9parez un d\u00e9jeuner ou un d\u00eener rapide et nourrissant qui s&#8217;int\u00e9grera parfaitement \u00e0 votre r\u00e9gime alimentaire.<\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\"><h3 class=\"wp-block-heading\">Ingr\u00e9dients n\u00e9cessaires : <\/h3>\n<ul class=\"wp-block-list\"><li>700 g de courge butternut<\/li>\n<li>500 g <a href=\"https:\/\/gymbeam.com\/wholemeal-spelt-pasta-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">p\u00e2tes compl\u00e8tes \u00e0 l&#8217;\u00e9peautre<\/a><\/li>\n<li>80 g <a href=\"https:\/\/gymbeam.com\/cashew-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">noix de cajou<\/a><\/li>\n<li>30 g <a href=\"https:\/\/gymbeam.com\/nutritional-yeast-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">levure nutritionnelle<\/a><\/li>\n<li>250 ml eau de cuisson des p\u00e2tes<\/li>\n<li>2 cuill\u00e8res \u00e0 soupe <a href=\"https:\/\/gymbeam.com\/bio-extra-virgin-olive-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">d&#8217;huile d&#8217;olive extra vierge<\/a><\/li>\n<li>2-3 brins de romarin<\/li>\n<li>1 oignon (gros)<\/li>\n<li>le jus d&#8217;\u00bd <a href=\"https:\/\/gymbeam.com\/bio-sicilian-lemon-juice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">citron<\/a><\/li>\n<li>poivre moulu, selon le go\u00fbt<\/li>\n<li><a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">sel<\/a>, selon le go\u00fbt<\/li>\n<\/ul>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"wp-block-heading\">Pour servir, nous aurons besoin de :<\/h3>\n<ul class=\"wp-block-list\"><li>50 g <a href=\"https:\/\/gymbeam.com\/bio-pumpkin-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">graines de courge<\/a><\/li>\n<li>roquette, selon le go\u00fbt<\/li>\n<\/ul>\n<\/div>\n<div class=\"wp-block-column\"><figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"769\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/Navrh-bez-nazvu-42.png\" alt=\"P\u00e2tes avec sauce v\u00e9g\u00e9talienne \u00e0 la courge - ingr\u00e9dients\" class=\"wp-image-743313\" title=\"P\u00e2tes avec sauce v\u00e9g\u00e9talienne \u00e0 la courge - ingr\u00e9dients\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/Navrh-bez-nazvu-42.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/Navrh-bez-nazvu-42-400x274.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"wp-block-heading\">Pr\u00e9paration :<\/h3>\n<p>Versez de l&#8217;eau bouillante sur les <a href=\"https:\/\/gymbeam.com\/cashew-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>noix de cajou<\/strong><\/a> et laissez-les <strong>ramollir pendant au moins 3 heures<\/strong>. Coupez la courge en deux et utilisez seulement la moiti\u00e9. <g id=\"gid_3\">Retirez les graines, pelez-la<\/g> et coupez-la en morceaux plus petits.\nPlacez-les dans un plat \u00e0 gratin, ajoutez un<g id=\"gid_4\"> oignon coup\u00e9 en quartiers, quelques brins de romarin et arrosez d&#8217;un filet d&#8217;huile d&#8217;olive<\/g><\/g>. Pendant ce temps, faites cuire les<a href=\"https:\/\/gymbeam.com\/wholemeal-spelt-pasta-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"> <strong>p\u00e2tes<\/strong><\/a><strong> selon les instructions<\/strong> et conservez 250 ml de l&#8217;eau de cuisson. <\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"769\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/Navrh-bez-nazvu-41.png\" alt=\"P\u00e2tes avec sauce v\u00e9g\u00e9talienne \u00e0 la courge - pr\u00e9paration de la courge\" class=\"wp-image-743318\" title=\"P\u00e2tes avec sauce v\u00e9g\u00e9talienne \u00e0 la courge - pr\u00e9paration de la courge\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/Navrh-bez-nazvu-41.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/Navrh-bez-nazvu-41-400x274.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<p>Faites cuire la courge <strong>pendant 30 minutes \u00e0 200 \u00b0C<\/strong>, puis m\u00e9langez-la avec les noix de cajou <strong>tremp\u00e9es et \u00e9goutt\u00e9es,<\/strong><a href=\"https:\/\/gymbeam.cz\/lahudkove-drozdi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"> <\/a><a href=\"https:\/\/gymbeam.com\/nutritional-yeast-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>levure nutritionnelle<\/strong><\/a><strong>,<\/strong><a href=\"https:\/\/gymbeam.com\/bio-sicilian-lemon-juice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"> <strong>jus de citron<\/strong><\/a><strong> et 200 ml d&#8217;eau de cuisson des p\u00e2tes<\/strong>.\nM\u00e9langez le tout jusqu&#8217;\u00e0 obtenir une sauce lisse. <strong>Assaisonnez<\/strong> <a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>avec du sel<\/strong>, <\/a><strong>poivre, et m\u00e9langez le tout avec les p\u00e2tes cuites<\/strong>. Ajoutez de l&#8217;eau de cuisson des p\u00e2tes si n\u00e9cessaire.\nServir avec des <strong>graines de courge<\/strong> <a href=\"https:\/\/gymbeam.com\/bio-pumpkin-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>r\u00f4ties<\/strong><\/a> et de la <strong>roquette<\/strong>.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"769\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/Navrh-bez-nazvu-43.png\" alt=\"Pasta with vegan pumpkin sauce \" class=\"wp-image-743319\" title=\"Pasta with vegan pumpkin sauce \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/Navrh-bez-nazvu-43.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/Navrh-bez-nazvu-43-400x274.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Valeurs nutritionnelles<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\">1 portion (total 5 portions)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valeur \u00e9nerg\u00e9tique<\/td><td class=\"has-text-align-center\" data-align=\"center\">655 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prot\u00e9ines<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Glucides<\/td><td class=\"has-text-align-center\" data-align=\"center\">91 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lipides<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibres<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><\/tbody><\/table><\/figure>\n<p>Essayez ce plat de p\u00e2tes avec une sauce v\u00e9g\u00e9talienne \u00e0 la courge et savourez un plat d&#8217;automne plein de saveur et de fibres !<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>N&#8217;h\u00e9sitez pas \u00e0 partager <strong>vos cr\u00e9ations<\/strong> avec nous sur les r\u00e9seaux sociaux en utilisant le hashtag <strong>#gymbeamcom.<\/strong><\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\"><\/div>\n<div class=\"wp-block-column\"><\/div>\n<\/div>\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Si vous recherchez un d\u00e9jeuner d\u00e9licieux, simple et nourrissant, cette p\u00e2te v\u00e9g\u00e9talienne \u00e0 la sauce potiron est un choix id\u00e9al. Pr\u00e9parez une gourmandise d&#8217;automne, riche en fibres, qui s&#8217;int\u00e9grera parfaitement \u00e0 votre r\u00e9gime alimentaire sportif.<\/p>\n","protected":false},"author":100,"featured_media":743471,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[14138,14139,14144],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-785188","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vegetalien-fr","8":"category-vegetarien-fr","9":"category-plats-principaux-fr","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fitness Recipe: P\u00e2tes avec sauce vegan \u00e0 la courge. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Delicious vegan pasta avec une sauce \u00e0 la courge, pr\u00e9par\u00e9e \u00e0 partir de courge butternut et de noix de cajou. Une recette rapide et nourrissante, riche en fibres et pleine de saveur. Un plat id\u00e9al pour l&#039;automne.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pates-avec-sauce-vegan-a-la-courge\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fitness Recipe: P\u00e2tes avec sauce vegan \u00e0 la courge. - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Delicious vegan pasta avec une sauce \u00e0 la courge, pr\u00e9par\u00e9e \u00e0 partir de courge butternut et de noix de cajou. Une recette rapide et nourrissante, riche en fibres et pleine de saveur. 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