Whole Wheat Pasta Bowl (Printable Version)

Nutty whole wheat pasta with caramelized vegetables and creamy protein sauce

# 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)

# Steps:

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 for 20-25 minutes until tender and lightly caramelized, stirring halfway through cooking.
04 - Cook whole wheat pasta in a large pot of salted boiling water according to package directions. Drain, reserving ¼ cup of the pasta cooking water.
05 - In a food processor, blend cannellini beans, Greek yogurt, lemon juice, garlic, parsley, Parmesan if using, salt, and pepper until smooth and creamy. Add reserved pasta water as needed to achieve desired 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 to desired consistency.
07 - Divide pasta mixture between bowls. Top with toasted pine nuts, fresh parsley, and additional Parmesan if desired. Serve warm.

# Expert Advice:

01 -
  • The protein sauce tastes indulgent and creamy but sneaks in cannellini beans without any detectable bean flavor whatsoever.
  • Everything comes together in under 45 minutes, which means weeknight dinner without the frozen disappointment.
  • You'll actually feel satisfied for hours, not hunting the kitchen for snacks an hour later.
02 -
  • Don't skip draining and rinsing the cannellini beans thoroughly—canned liquid is starchy and will make your sauce gloppy instead of silky.
  • Reserve that pasta water before draining; it's the secret to a sauce that clings to pasta instead of sitting at the bottom of the bowl.
  • Taste the sauce before it goes into the pasta because once everything's combined, seasoning becomes harder—this is your adjustment moment.
03 -
  • Toast your pine nuts in a dry pan for just 2-3 minutes before serving; the aroma tells you when they're ready and the flavor intensifies significantly.
  • If you have leftovers, store the components separately so the pasta doesn't absorb all the sauce and become mushy by the next day.
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