Save to Pinterest My sister showed up one evening with a bag of whole wheat pasta and a challenge: make dinner interesting without meat. I tossed vegetables onto a sheet pan, blended some beans I had no idea would work, and somehow created something we both went back for seconds of. The nutty chew of the pasta against those sweet, charred peppers felt like discovering a new comfort food I didn't know I needed.
I made this for a friend who swore she hated whole wheat anything. She finished her bowl, then quietly asked if there was more in the pot. We sat on the couch with second helpings, and she admitted the sauce was doing something she couldn't quite explain. That night, I realized this recipe had a way of sneaking past people's defenses.
Ingredients
- Whole wheat penne or fusilli: The heartier texture holds up to roasting and bold flavors, plus it keeps you satisfied longer than regular pasta ever could.
- Zucchini: Dice it small so it caramelizes quickly and doesn't turn mushy in the oven.
- Red and yellow bell peppers: Roasting transforms them into something sweet and almost jammy, adding pops of color and flavor.
- Red onion: Slice it thin so the edges char and sweeten while the centers stay tender.
- Cherry tomatoes: They burst in the oven and create little pockets of tangy juice that coat everything.
- Olive oil: Use enough to coat the vegetables well, it helps them roast instead of steam.
- Dried Italian herbs: A simple blend adds depth without needing a dozen fresh herbs.
- Cannellini beans: The secret star, they blend into a creamy, protein-packed sauce that tastes indulgent.
- Low-fat Greek yogurt: Adds tang and creaminess while keeping the sauce light and smooth.
- Lemon juice: Brightens everything and cuts through the richness with a clean, fresh note.
- Garlic clove: One is enough, it mellows beautifully in the blended sauce.
- Fresh parsley: Adds a grassy, bright contrast to the roasted vegetables.
- Parmesan cheese: Optional, but it deepens the savory flavor and makes the sauce cling better.
- Toasted pine nuts: A little crunch and buttery richness on top makes each bite more interesting.
Instructions
- Get the oven ready:
- Preheat to 220°C (425°F) so it's hot enough to caramelize the vegetables quickly. A hot oven is the difference between roasted and steamed.
- Prep and season the vegetables:
- Spread zucchini, bell peppers, red onion, and cherry tomatoes on a large baking sheet, drizzle with olive oil, and toss with Italian herbs, salt, and pepper. Make sure everything is in a single layer so it roasts evenly.
- Roast until golden:
- Slide the pan into the oven and roast for 20 to 25 minutes, stirring halfway through. You want tender vegetables with charred edges and bursting tomatoes.
- Cook the pasta:
- While the vegetables roast, boil the whole wheat pasta in salted water according to the package directions. Drain it, but save about 60 ml (¼ cup) of the starchy pasta water.
- Blend the protein sauce:
- In a food processor, combine cannellini beans, Greek yogurt, lemon juice, garlic, parsley, Parmesan (if using), salt, and pepper. Blend until smooth and creamy, adding a splash of reserved pasta water if it's too thick.
- Toss everything together:
- Return the drained pasta to the pot, add the roasted vegetables and protein sauce, and toss gently. Use the reserved pasta water to loosen the sauce until it coats every piece beautifully.
- Serve and garnish:
- Divide the pasta between bowls and top with toasted pine nuts, extra parsley, and more Parmesan if you like. Serve it warm and watch it disappear.
Save to Pinterest One rainy Saturday, I made this for lunch and ate it straight from the pot, standing at the counter. The warmth, the nutty pasta, the creamy sauce, it all felt like the kind of meal that wraps around you. I realized then that wholesome doesn't have to mean boring, it can be this.
Making It Your Own
I've tossed in grilled chicken when I wanted more protein, and swapped the cannellini beans for chickpeas when that's what I had. My neighbor made it vegan with almond yogurt and skipped the Parmesan, and she said it was just as creamy. This recipe is forgiving and adapts to whatever your kitchen or your body needs that day.
Storing and Reheating
Leftovers keep in the fridge for up to three days in an airtight container. Reheat gently on the stovetop with a splash of water or broth to bring the sauce back to life. The flavors actually deepen overnight, so don't be surprised if day two tastes even better than day one.
What to Serve Alongside
I usually keep it simple with a crisp green salad dressed in lemon vinaigrette, or a slice of crusty bread to mop up any extra sauce. A chilled Sauvignon Blanc or a light red wine pairs beautifully if you're feeling fancy. Sometimes, though, this bowl is enough all on its own.
- A simple arugula salad with lemon and olive oil cuts through the richness.
- Garlic bread or focaccia makes it feel like a cozy Italian dinner.
- Sparkling water with a squeeze of lime keeps things light and refreshing.
Save to Pinterest This bowl has become my answer to those nights when I want something nourishing without any fuss. It's proof that wholesome food can be deeply satisfying, colorful, and worth coming back to again and again.
Recipe FAQs
- → Can I make this gluten-free?
Yes, simply substitute the whole wheat pasta with your favorite gluten-free pasta variety. Brown rice or chickpea-based pasta work particularly well with these flavors.
- → How do I store leftovers?
Store components separately in airtight containers in the refrigerator for up to 3 days. Reheat gently with a splash of water or olive oil to refresh the sauce consistency.
- → Can I use different vegetables?
Absolutely. Eggplant, mushrooms, broccoli florets, or asparagus would roast beautifully alongside the vegetables listed. Aim for 500-600g total vegetables for four servings.
- → Is the protein sauce customizable?
The sauce base works with chickpeas, navy beans, or butter beans instead of cannellini. For a dairy-free version, swap Greek yogurt with unsweetened coconut yogurt or blended cashews.
- → Can I prepare components ahead?
Roast vegetables and blend the sauce up to 2 days in advance. Cook pasta fresh before serving, then toss everything together with warm reserved pasta water for best texture.
- → What can I substitute for pine nuts?
Toasted walnuts, almonds, pumpkin seeds, or sunflower seeds all provide excellent crunch. Even crushed croutons or homemade breadcrumbs work as a budget-friendly topping.