Whole Wheat Pasta Bowl (Print Version)

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

# What You Need:

→ 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 black pepper to taste

→ Protein Sauce

10 - 1 can (14 oz) cannellini beans, drained and rinsed
11 - 1/2 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 black pepper to taste

→ Garnish

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

# How To Make:

01 - Preheat your 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 the cooking time.
04 - Meanwhile, cook the whole wheat pasta in a large pot of salted boiling water according to package directions. Drain, reserving 1/4 cup of the pasta water.
05 - For the protein sauce, blend cannellini beans, Greek yogurt, lemon juice, garlic, parsley, Parmesan if using, salt, and pepper in a food processor until smooth and creamy. Add a splash of reserved pasta water if needed for a silky 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 between bowls. Top with toasted pine nuts, extra parsley, and additional Parmesan if desired. Serve warm.

# Expert Advice:

01 -
  • The sauce is secretly made from beans and yogurt, which means it's packed with protein but tastes like pure comfort.
  • Everything comes together in under 45 minutes, which makes it perfect for a weeknight when you want something that feels homemade, not rushed.
02 -
  • Reserve your pasta water before draining, because that starchy liquid is liquid gold for loosening the sauce to exactly the right consistency.
  • Don't over-blend the bean sauce or it can become gluey, so stop as soon as it's smooth and creamy.
03 -
  • Toast your pine nuts in a dry skillet for just 2-3 minutes while everything else finishes, stirring constantly so they go from pale gold to burnt in what feels like a single blink.
  • If you want to make this vegan, swap the Greek yogurt for a creamy plant-based option and skip the Parmesan, and the sauce will be just as silky and delicious.
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