Whole Wheat Pasta Bowl (Printer-friendly)

Nutty whole wheat pasta paired with roasted vegetables and a creamy protein sauce for a nourishing dish.

# 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 - Additional Parmesan cheese, optional

# How-To Steps:

01 - Preheat oven 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 - Roast vegetables for 20 to 25 minutes until tender and lightly caramelized, stirring halfway through cooking.
04 - In a large pot of salted boiling water, cook whole wheat pasta according to package directions. Drain, reserving ¼ cup of the cooking water.
05 - Combine drained cannellini beans, low-fat 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 pot. Add roasted vegetables and protein sauce. Gently toss to combine, gradually adding reserved pasta water if needed to achieve silky coating.
07 - Divide pasta mixture evenly between serving bowls. Top each with toasted pine nuts, fresh parsley, and additional Parmesan cheese if desired. Serve immediately while warm.

# Expert Suggestions:

01 -
  • The nutty pasta holds its texture against the creamy sauce like it was made for each other.
  • You actually feel full afterward because the beans and protein work overtime.
  • Roasted vegetables taste like candy when they get those caramelized edges.
  • It comes together faster than you'd expect for something this satisfying.
02 -
  • Don't skip rinsing the canned beans—that starchy liquid will turn your beautiful cream sauce into wallpaper paste.
  • Reserve your pasta water before draining; that starch is what helps the sauce cling to the noodles and creates the silky texture that makes people ask for the recipe.
  • If your sauce looks too thick, add pasta water one tablespoon at a time rather than dumping it all at once.
03 -
  • Make a double batch of that protein sauce and keep it in the fridge for three days—it transforms roasted chicken, grilled tofu, or even simple greens into something special.
  • If you don't have a food processor, a sturdy blender works just fine, though you might need to add pasta water slightly earlier to keep things moving.
  • Toast your own pine nuts in a dry skillet for two minutes if you have them raw; they'll taste fresher and more intense than pre-toasted versions.
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