Whole Wheat Pasta Bowl (Printable)

Nutty whole wheat pasta with roasted vegetables and creamy protein sauce for a hearty balanced meal.

# What You Need:

→ 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 fresh 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

# How-To:

01 - Set oven to 425°F (220°C).
02 - Arrange diced zucchini, chopped bell peppers, sliced red onion, and halved cherry tomatoes on a large baking sheet. Drizzle with olive oil, sprinkle with dried Italian herbs, salt, and pepper. Toss until evenly coated.
03 - Place baking sheet in preheated oven and roast for 20 to 25 minutes until vegetables are tender with slight caramelization. Stir halfway through cooking.
04 - Bring a large pot of salted water to boiling. Add whole wheat pasta and cook according to package directions. Drain, reserving ¼ cup of the cooking water.
05 - Combine drained cannellini beans, low-fat Greek yogurt, fresh lemon juice, minced garlic, chopped parsley, grated Parmesan cheese if using, salt, and pepper in a food processor. Blend until smooth and creamy. Add reserved pasta water if needed to reach desired consistency.
06 - Return drained pasta to the pot. Add roasted vegetables and protein sauce. Gently toss all components together, incorporating reserved pasta water as needed to loosen and coat the sauce.
07 - Divide pasta mixture evenly among serving bowls. Top with toasted pine nuts, additional fresh parsley, and extra Parmesan cheese if desired. Serve immediately.

# Expert Advice:

01 -
  • It tastes indulgent but leaves you energized instead of heavy, like you tricked yourself into eating well.
  • The roasted vegetables get sweet and caramelized, making every bite feel more interesting than the last.
  • You can prep the sauce while the veggies roast, so everything comes together without that frantic juggling act.
  • Leftovers actually improve overnight when the flavors meld together in the fridge.
02 -
  • Do not skip reserving pasta water, it is the magic ingredient that makes the sauce cling to the pasta instead of pooling at the bottom.
  • Roast the vegetables in a single layer or they will steam and turn mushy instead of caramelized.
  • Blend the bean sauce longer than you think you need to, any graininess will ruin the creamy illusion.
03 -
  • Toast the pine nuts in a dry skillet over medium heat for two to three minutes, watching closely because they burn fast and taste bitter if you let them go too far.
  • If the sauce feels too thick after blending, add pasta water one tablespoon at a time instead of regular water, the starch helps it cling better.
  • Taste the roasted vegetables before tossing them in, if they need more salt or a squeeze of lemon, add it then for maximum flavor.
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