Whole Wheat Pasta Bowl (Printable)

Hearty whole wheat pasta with roasted vegetables and creamy protein sauce for a satisfying, balanced meal.

# What Goes In:

→ 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

# How to Make It:

01 - Set oven temperature to 425°F.
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 and slightly caramelized. Stir halfway through cooking.
04 - Bring a large pot of salted water to a boil. Add whole wheat pasta and cook according to package directions. Drain pasta while reserving ¼ cup of 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 desired consistency.
06 - Return drained pasta to the pot. Add roasted vegetables and protein sauce. Gently toss to combine, adding additional reserved pasta water if needed to loosen the sauce.
07 - Divide pasta mixture between serving bowls. Top each bowl with toasted pine nuts, fresh parsley, and additional Parmesan cheese if desired. Serve warm.

# Expert Advice:

01 -
  • It's naturally satisfying without the heaviness: The protein from beans and yogurt keeps you full for hours, so no mid-afternoon energy crashes.
  • Your kitchen smells incredible while it cooks: Those roasted vegetables caramelizing is honestly better than any candle.
  • You can make it in under 45 minutes: Weeknight dinner without the takeout guilt or the wait.
  • It works for meal prep: Tastes even better the next day when the flavors have had time to mingle.
02 -
  • Reserve your pasta water before draining: I learned this the hard way by standing there with a strainer full of pasta and no way to loosen my sauce—it's the difference between silky and sticky.
  • Don't over-blend the sauce: A few tiny bean pieces actually add texture and prevent it from feeling like baby food.
  • Stir the vegetables halfway through roasting: They finish cooking more evenly and get better caramelization on multiple sides.
03 -
  • Use really fresh lemon juice: Half a lemon squeezed by hand tastes sharper and brighter than anything bottled, and it's what makes the whole sauce sing.
  • Don't skip the pine nut toasting step: Raw pine nuts are soft and a little bland, but five minutes in a dry pan transforms them into something that adds serious texture and richness to every bite.
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