Whole Wheat Pasta Bowl (Printable Version)

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

# Ingredient List:

→ 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 - 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 pepper to taste

→ Garnish

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

# Steps:

01 - Preheat oven to 425°F.
02 - Place 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 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 and reserve 1/4 cup of the pasta water.
05 - Combine 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 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 mixture between bowls. Top with toasted pine nuts, additional fresh parsley, and Parmesan cheese if desired. Serve warm.

# Expert Advice:

01 -
  • It feels hearty enough to satisfy completely, yet leaves you energized rather than sluggish.
  • The protein sauce tastes decadent but is made from beans and yogurt, no heavy cream required.
  • You can throw it together in under an hour, making it perfect for when you want home-cooked but don't have all evening.
02 -
  • Don't skip rinsing the canned beans—the thick liquid they're packed in will make your sauce gluey and dull instead of silky.
  • Reserve that pasta water before you drain—it's the secret to achieving sauce that clings to the pasta instead of pooling at the bottom of the bowl.
03 -
  • Toast your own pine nuts in a dry skillet for about three minutes—they'll taste infinitely better than pre-toasted and you'll catch them at their perfect moment.
  • If the roasted vegetables cool completely before you combine everything, return them to the warm pasta pot so they don't make the whole dish cold.
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