Whole Wheat Pasta Bowl (Printable)

Nutty whole wheat pasta paired with roasted vegetables and creamy protein sauce for a hearty, 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 - Extra fresh parsley, chopped
19 - Additional Parmesan cheese, optional

# Steps:

01 - Preheat your 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 cooking.
04 - Cook the 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, minced garlic, parsley, Parmesan if using, salt, and pepper in a food processor until smooth and creamy. Add a splash of reserved pasta water if needed for 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 achieve desired sauce consistency.
07 - Divide pasta mixture between bowls. Top with toasted pine nuts, extra parsley, and additional Parmesan if desired. Serve warm.

# Expert Tips:

01 -
  • The whole wheat pasta keeps you full for hours without that sluggish feeling that usually follows a heavy meal.
  • Roasting the vegetables yourself means they taste like actual caramelized vegetables, not something from a sad lunch box.
  • That cannellini bean sauce is a quiet revelation—creamy, packed with protein, and nobody even notices there's no cream involved.
02 -
  • Don't blend the sauce until the last minute before assembling—if it sits for too long, it can separate slightly, though a quick stir fixes it.
  • The pasta water is not optional; it's what transforms a thick bean sauce into something that coats and clings to every strand of pasta.
03 -
  • Toast your own pine nuts instead of buying pre-toasted ones, because they lose their subtle flavor sitting on shelves and a two-minute dry pan toast brings them back to life.
  • Keep the pasta water hot while assembling the bowl so when you toss everything together, the warmth helps the sauce distribute evenly instead of clumping.
Go Back