Whole Wheat Pasta Bowl (Printable Version)

Satisfying bowl with whole wheat pasta, caramelized roasted vegetables, and creamy protein sauce for balanced nutrition.

# Needed Ingredients:

→ Pasta

01 - 10.5 oz whole wheat penne or fusilli pasta

→ 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

# Steps:

01 - Set oven to 425°F and allow to reach temperature.
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 to coat evenly.
03 - Place baking sheet in preheated oven and roast for 20 to 25 minutes until vegetables are tender and slightly caramelized, stirring halfway through cooking time.
04 - While vegetables roast, cook whole wheat pasta in a large pot of salted boiling water according to package directions. Drain pasta, reserving ¼ cup of pasta cooking water.
05 - Combine drained cannellini beans, Greek yogurt, lemon juice, minced garlic, fresh parsley, Parmesan cheese if using, salt, and pepper in a food processor. Blend until smooth and creamy. Add reserved pasta water as needed to achieve silky consistency.
06 - Return cooked pasta to pot. Add roasted vegetables and protein sauce. Gently toss to combine, adding reserved pasta water as needed to achieve desired sauce consistency.
07 - Divide pasta mixture between serving bowls. Top each bowl with toasted pine nuts, additional fresh parsley, and Parmesan cheese if desired. Serve immediately while warm.

# Expert Advice:

01 -
  • It's the kind of meal that feels indulgent but leaves you energized, not sluggish.
  • The protein sauce is so creamy you won't miss butter or cream, and it comes straight from pantry staples.
  • You can roast your vegetables while the pasta cooks, so everything comes together in under 45 minutes.
02 -
  • Reserve your pasta water before draining—seriously, this starchy liquid is what transforms a thick sauce into something silky and cohesive.
  • Don't skip toasting the pine nuts yourself; store-bought toasted ones lose their fragrance over time, but toasting them fresh in a dry pan for just 2 minutes makes a noticeable difference in flavor.
03 -
  • If you make this ahead, store the components separately and assemble just before eating so the pasta doesn't absorb all the sauce and become dry.
  • The key to this recipe's success is not overseasoning the pasta water—a generous pinch of salt is better than none, because unseasoned pasta makes the whole dish taste flat.
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