Whole Wheat Pasta Bowl (Printer-friendly)

Nutty whole wheat pasta paired with roasted vegetables and a silky protein sauce for a satisfying, balanced meal.

# What You Need:

→ 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 - ½ cup low-fat Greek yogurt
12 - 2 tablespoons 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 Make It:

01 - Preheat 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 roasting time.
04 - Cook whole wheat pasta in a large pot of salted boiling water according to package directions. Drain, reserving ¼ cup of the pasta water.
05 - Blend cannellini beans, Greek yogurt, lemon juice, garlic, parsley, Parmesan cheese if using, salt, and pepper in a food processor until smooth and creamy. Add reserved pasta water if 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 pasta mixture between bowls. Top with toasted pine nuts, fresh parsley, and additional Parmesan cheese if desired. Serve warm.

# Cooking Tips:

01 -
  • It tastes indulgent and creamy without the heavy feeling that comes from cream or butter.
  • The roasted vegetables get this caramelized sweetness that makes your kitchen smell absolutely incredible.
  • You get real protein from the beans and yogurt, so you'll actually stay full for hours.
  • It's the kind of meal that feels fancy enough to serve guests but honestly takes about as long as ordering takeout.
02 -
  • Don't drain your pasta water down the sink—that starch is what transforms a dry bowl into something silky and cohesive, and it's the difference between a good dish and one that feels incomplete.
  • If your roasted vegetables aren't at least slightly caramelized (a little charred at the edges), your oven probably isn't hot enough or they're overcrowded; either way, the next time turn up the heat or spread them thinner.
03 -
  • Toast your own pine nuts in a dry skillet for exactly 90 seconds, watching them like a hawk—they go from golden to burnt in a blink, but once you taste the difference between raw and toasted, you'll never go back.
  • If your sauce feels too thick after combining everything, resist the urge to add milk or more yogurt; reach for that reserved pasta water instead because the starch helps it cling to the pasta rather than just coating it.
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