Whole Wheat Pasta Bowl (Printable)

Hearty bowl with nutty whole wheat pasta, roasted vegetables, and creamy protein sauce for a satisfying 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 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

# Directions:

01 - Set oven to 425°F and allow to reach full temperature.
02 - Arrange diced zucchini, chopped bell peppers, sliced red onion, and halved cherry tomatoes on a large baking sheet. Drizzle with 2 tablespoons olive oil, sprinkle with dried Italian herbs, salt, and pepper. Toss to coat evenly.
03 - Place baking sheet in preheated oven and roast for 20 to 25 minutes until vegetables are tender and slightly caramelized. Stir 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 and reserve ¼ cup of pasta cooking water.
05 - Combine drained cannellini beans, low-fat Greek yogurt, fresh lemon juice, minced garlic, fresh parsley, grated 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. Gently toss to combine, adding additional reserved pasta water as needed to loosen sauce to desired consistency.
07 - Divide pasta mixture evenly between bowls. Top each serving with toasted pine nuts, chopped fresh parsley, and additional Parmesan cheese if desired. Serve immediately while warm.

# Expert Hints:

01 -
  • The creamy cannellini bean sauce tastes indulgent but won't leave you feeling weighed down.
  • Roasted vegetables caramelize in just 20 minutes, turning ordinary veggies into something almost sweet and irresistible.
  • High in protein and fiber, so you stay full and satisfied well into the afternoon.
02 -
  • Roast your pine nuts in a dry skillet for just two to three minutes, watching them carefully because they go from toasted to burnt in about ten seconds flat.
  • The pasta water is not optional, it's the ingredient that transforms this from separate components into something that feels cohesive and luxurious.
03 -
  • Keep your oven temperature steady at 220°C for even caramelization, and stir the vegetables halfway through to ensure nothing browns too dark on one side.
  • If your sauce seems thin after blending, remember that the pasta water will loosen it even more as you toss, so start conservative and add more if needed.
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