Whole Wheat Pasta Bowl (Printable)

Nutty whole wheat pasta with roasted vegetables and creamy protein sauce for a wholesome satisfying meal.

# Components:

→ Pasta

01 - 10.5 oz whole wheat penne or fusilli

→ Roasted Vegetables

02 - 1 small zucchini, diced
03 - 1 red bell pepper, chopped
04 - 1 yellow bell pepper, chopped
05 - 1 red onion, sliced
06 - 7 oz cherry tomatoes, halved
07 - 2 tablespoons olive oil
08 - 1 teaspoon dried Italian herbs
09 - Salt and pepper to taste

→ Protein Sauce

10 - 1 can (14 oz) cannellini beans, drained and rinsed
11 - ½ cup low-fat Greek yogurt
12 - 2 tablespoons lemon juice
13 - 1 garlic clove, minced
14 - 2 tablespoons fresh parsley, chopped
15 - 2 tablespoons grated Parmesan cheese (optional)
16 - Salt and pepper to taste

→ Garnish

17 - 2 tablespoons toasted pine nuts
18 - Fresh parsley, chopped
19 - Additional Parmesan cheese (optional)

# Method:

01 - Preheat oven to 425°F.
02 - Arrange zucchini, bell peppers, red onion, and cherry tomatoes on a large baking sheet. Drizzle with olive oil, sprinkle with Italian herbs, salt, and pepper. Toss to coat evenly.
03 - Roast vegetables for 20 to 25 minutes until tender and slightly caramelized, stirring halfway through cooking.
04 - Cook whole wheat pasta in a large pot of salted boiling water according to package directions. Drain, reserving ¼ cup of the pasta water.
05 - Blend cannellini beans, Greek yogurt, lemon juice, garlic, parsley, Parmesan if using, salt, and pepper in a food processor until smooth and creamy. Add reserved pasta water as needed to achieve desired consistency.
06 - Return drained pasta to the pot. Add roasted vegetables and protein sauce. Toss gently to combine, adding reserved pasta water as needed to loosen the sauce.
07 - Divide pasta mixture between bowls. Top with toasted pine nuts, extra parsley, and additional Parmesan if desired. Serve warm.

# Expert Advice:

01 -
  • It tastes indulgent but leaves you feeling energized instead of weighed down, which is rare for pasta.
  • The creamy bean sauce is secretly packed with protein and fiber, so you stay full for hours without that afternoon slump.
  • Everything roasts on one pan while the pasta boils, meaning less cleanup and more time to actually sit down and eat.
  • Whole wheat pasta has this nutty, hearty flavor that holds up to bold roasted vegetables instead of disappearing under them.
02 -
  • Don't crowd the baking sheet with vegetables or they'll steam instead of roast, which means no caramelization and way less flavor.
  • Reserve that pasta water before draining because once it's gone down the sink, there's no getting it back, and it's the secret to a sauce that clings instead of clumps.
  • Blend the bean sauce longer than you think you need to, at least a full minute, or you'll end up with a grainy texture instead of that restaurant-quality creaminess.
  • Taste the sauce before adding it to the pasta and adjust the lemon, salt, or garlic because once it's mixed in, it's much harder to fix.
03 -
  • Toast the pine nuts in a dry skillet over medium heat for just two to three minutes, watching them constantly because they go from golden to burnt in seconds.
  • If your food processor struggles with the bean sauce, add the yogurt and lemon juice first to help the blades move, then add the beans gradually.
  • Toss the hot pasta with a tiny drizzle of olive oil right after draining if you're not adding the sauce immediately, so it doesn't stick together into a clump.
  • Use the ripest, reddest cherry tomatoes you can find because their sweetness when roasted is what makes this bowl sing.
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