Save to Pinterest There's something about whole wheat pasta that stopped feeling like a compromise the moment I tasted it properly prepared. I'd been making this bowl on a Tuesday evening when my roommate mentioned she'd gone vegetarian, and instead of ordering takeout, I opened the pantry and found myself building something that turned out to be exactly what we both needed. The nutty pasta paired with roasted vegetables and a creamy bean sauce created such a satisfying depth that she asked for the recipe before we'd finished eating.
I remember making this for a small dinner party where someone mentioned they were trying to eat more plant-based meals, and I realized I didn't need to make a separate dish or apologize for the menu. When everyone went back for seconds and the vegetarian guest pulled me aside asking if she could screenshot the recipe, that's when I knew this bowl had quietly become one of my go-to dishes.
Ingredients
- Whole wheat penne or fusilli (300 g): The nutty, slightly earthy flavor is the foundation here, so don't shortcut it with regular pasta—whole wheat actually tastes better when paired with roasted vegetables and beans.
- Zucchini (1 small, diced): It softens beautifully during roasting and absorbs the olive oil and herbs, becoming almost silky.
- Red and yellow bell peppers (1 each, chopped): These add natural sweetness and color, plus they caramelize at the edges in the oven which deepens their flavor.
- Red onion (1, sliced): It mellows as it roasts and becomes almost candy-like, providing a subtle sweetness that balances the lemon in the sauce.
- Cherry tomatoes (200 g, halved): They burst slightly when roasted, creating little pockets of concentrated tomato flavor throughout the bowl.
- Olive oil (2 tbsp): Essential for getting that slight caramelization on the vegetables—don't skimp here.
- Dried Italian herbs (1 tsp): You can use oregano, basil, or a blend, but the dried versions hold up better during roasting than fresh.
- Cannellini beans (1 can, drained and rinsed): These are creamy and mild, which is exactly what you want in a sauce where they become the protein star.
- Low-fat Greek yogurt (120 ml): This is your secret weapon for a rich, protein-packed sauce without heavy cream—the tang also brightens everything.
- Lemon juice (2 tbsp): It cuts through the richness and wakes up the whole dish.
- Garlic (1 clove, minced): One clove is enough—you want it present but not overpowering when blended.
- Fresh parsley (2 tbsp, plus more for garnish): Half goes into the sauce for herbal depth, half as garnish for freshness and color.
- Parmesan cheese (2 tbsp, optional): Adds a salty, umami note, but the dish stands on its own without it if you're vegan.
- Toasted pine nuts (2 tbsp): They add a luxurious crunch and nutty richness that makes each bite feel special.
Instructions
- Get your oven ready and prepare the vegetables:
- Preheat to 220°C (425°F) and while it heats, arrange your zucchini, peppers, onion, and cherry tomatoes on a large baking sheet. Drizzle everything with olive oil, scatter the Italian herbs over top, and season with salt and pepper, then toss it all together with your hands so every piece gets coated.
- Roast until golden and tender:
- Slide the sheet into the oven and set a timer for about 12 minutes, then give everything a stir to ensure even cooking. When you pull them out at the 20-25 minute mark, you're looking for the edges to have taken on some color and the vegetables to be tender when you poke them with a fork.
- Start the pasta while vegetables roast:
- Fill a large pot with salted water and get it boiling—the saltiness matters because it's the only seasoning the pasta will get. Add your whole wheat pasta and cook according to the package directions, then drain it but save about 60 ml of that starchy water, which acts like magic for loosening the sauce later.
- Blend the protein sauce until silky smooth:
- Add your drained cannellini beans, Greek yogurt, lemon juice, minced garlic, fresh parsley, Parmesan if using, and a pinch of salt and pepper to a food processor. Blend until you have a smooth, creamy sauce—if it's too thick, add a splash of that reserved pasta water and pulse again.
- Bring everything together gently:
- Return the drained pasta to its pot, add the roasted vegetables and the creamy bean sauce, then toss everything together slowly and thoughtfully. Add more pasta water bit by bit until the sauce coats the pasta and everything moves together like one unified dish rather than separate components.
- Plate and top with finishing touches:
- Divide the warm pasta bowl between serving dishes, then scatter toasted pine nuts and fresh parsley over each one. Add an extra grating of Parmesan if you like, and serve while everything is still warm.
Save to Pinterest This bowl became my answer to those moments when I wanted something that felt nourishing without requiring a complicated technique or a long ingredient list. It's the kind of dish that makes you feel like you're taking care of yourself while also enjoying your dinner.
Why This Combination Works
The beauty of this bowl is in how the elements talk to each other. Whole wheat pasta has an earthiness that needs companions, and roasted vegetables with their caramelized sweetness, combined with a bright, creamy sauce, creates a balance that keeps you satisfied long after you've finished eating. The protein from the beans and Greek yogurt means this isn't just a vegetable dish—it's a complete meal that actually sticks with you.
Roasting Vegetables Like You Mean It
High-heat roasting is what transforms ordinary vegetables into something with real character. The 220°C oven creates just enough heat to caramelize the edges without turning everything into mush, and stirring halfway through ensures each piece gets its moment against the hot pan. This is where the vegetables go from being merely ingredients to becoming the star of the bowl.
Making This Bowl Your Own
One of my favorite things about this recipe is how adaptable it is once you understand the framework. You could add grilled chicken or crispy tofu for extra protein, swap the cannellini beans for chickpeas if that's what you have on hand, or even use white beans. The sauce stays creamy and delicious regardless, which is the mark of a recipe that actually works.
- Substitute chickpeas or white beans for the cannellini beans without changing the cooking method.
- Layer in grilled chicken, baked tofu, or even a soft-boiled egg if you want more protein on top.
- Use fresh herbs like basil or oregano instead of dried Italian herbs for a brighter flavor profile.
Save to Pinterest This wholesome pasta bowl quietly became a weeknight favorite because it checks every box without pretending to be something it's not. Serve it warm, enjoy it, and watch how something this simple becomes the meal people actually ask you to make again.
Recipe Questions
- → Can I make this bowl gluten-free?
Yes, simply substitute the whole wheat pasta with your favorite gluten-free penne or fusilli. Ensure all other ingredients, particularly seasonings and packaged goods, are certified gluten-free.
- → How long does the creamy bean sauce keep in the refrigerator?
The protein sauce stays fresh for 2-3 days when stored in an airtight container. You may need to add a splash of water or olive oil when reheating, as it tends to thicken when chilled.
- → What vegetables work best for roasting in this bowl?
Beyond the suggested zucchini, bell peppers, and tomatoes, try eggplant, mushrooms, broccoli florets, or butternut squash. Root vegetables like sweet potatoes also roast beautifully alongside the pasta.
- → Can I prepare components ahead for meal prep?
Absolutely. Roast vegetables and cook pasta up to 3 days in advance. Store the sauce separately and combine just before serving, adding a bit of reserved pasta water to refresh the consistency.
- → Is this bowl suitable for freezing?
The pasta and vegetables freeze well for up to 2 months. However, the creamy bean sauce may separate slightly upon thawing. For best results, freeze the solid components and make fresh sauce when ready to eat.
- → What protein additions complement this bowl?
Grilled chicken breast, pan-seared tofu, or shrimp pair wonderfully. For plant-based options, add tempeh cubes or hemp seeds. The existing bean sauce already provides substantial protein at 18g per serving.