Whole Wheat Pasta Bowl (Printable)

Nutritious whole wheat pasta paired with caramelized roasted vegetables and a creamy white bean sauce for a balanced, protein-rich meal.

# Ingredient List:

→ 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 - Parmesan cheese, optional

# Steps:

01 - Set oven to 425°F and allow to fully preheat.
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 Italian herbs, salt, and pepper. Toss to evenly coat all vegetables.
03 - Place baking sheet in preheated oven for 20 to 25 minutes until vegetables are tender and lightly caramelized. Stir vegetables halfway through cooking time.
04 - Bring a large pot of salted water to boil. Add whole wheat pasta and cook according to package directions until al dente. Drain pasta while reserving ¼ cup of the cooking water.
05 - In a food processor, combine drained cannellini beans, Greek yogurt, lemon juice, minced garlic, fresh parsley, Parmesan cheese if using, salt, and pepper. Blend until smooth and creamy. If sauce is too thick, add reserved pasta water one tablespoon at a time to achieve desired consistency.
06 - Return drained pasta to the pot. Add roasted vegetables and protein sauce. Gently toss all components together, adding additional reserved pasta water as needed to create a silky sauce consistency.
07 - Divide pasta mixture evenly among serving bowls. Top each bowl with toasted pine nuts, fresh chopped parsley, and additional Parmesan cheese if desired. Serve while warm.

# Expert Advice:

01 -
  • The creamy bean sauce clings to every twist of pasta without feeling heavy or rich.
  • Roasting the vegetables brings out a sweetness that balances the earthy whole wheat beautifully.
  • It comes together in under an hour and tastes like you spent way more effort than you did.
  • You get that satisfying fullness without the post-meal slump.
02 -
  • Don't skip reserving the pasta water, it's the magic that makes the sauce silky and helps it cling to the noodles.
  • Roast the vegetables in a single layer or they'll steam instead of caramelize, and you'll lose all that sweet, charred flavor.
  • Blend the bean sauce until it's completely smooth, any graininess will make it feel less luxurious.
03 -
  • Toast the pine nuts in a dry skillet until golden, it takes two minutes and transforms their flavor completely.
  • If the sauce feels too thick after tossing, add pasta water one tablespoon at a time until it's glossy and coats the noodles perfectly.
  • Taste the sauce before mixing it in, and adjust the lemon, salt, or garlic to match your mood that day.
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