Whole Wheat Pasta Bowl (Printable Page)

Nutty whole wheat pasta paired with roasted vegetables and creamy bean-based protein sauce for a wholesome, satisfying meal.

# What You'll 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 for garnish
19 - Additional Parmesan cheese, optional

# Step-by-Step Guide:

01 - Preheat your oven to 425°F.
02 - Arrange diced zucchini, chopped bell peppers, sliced red onion, and halved cherry tomatoes on a large baking sheet. Drizzle with olive oil, sprinkle with dried Italian herbs, salt, and pepper. Toss to coat evenly.
03 - Roast vegetables for 20 to 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 well, reserving ¼ cup of the pasta water.
05 - Combine drained 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 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 each serving with toasted pine nuts, fresh parsley, and additional Parmesan cheese if desired. Serve warm.

# Expert Tips:

01 -
  • It's that rare dish where you feel genuinely nourished afterward, not just satisfied for an hour.
  • The whole wheat pasta has this nutty depth that makes everything taste more intentional.
  • You can prep and roast everything while your pasta cooks, so four servings happen in under 45 minutes.
  • The creamy bean sauce feels indulgent but won't leave you feeling weighed down.
02 -
  • Don't skip roasting the vegetables—boiling or steaming them will give you a completely different (less interesting) dish, and the caramelization is what makes this bowl taste like something intentional.
  • Reserve that pasta water before you drain; it's what keeps the sauce from turning into a clumpy mess and helps everything coat evenly.
  • If you're using a blender instead of a food processor, you might need to add a bit more liquid—check the consistency as you go.
03 -
  • If your blended sauce breaks or looks grainy, stop and add a tablespoon of pasta water, then pulse instead of blending continuously—Greek yogurt can get weird if you overwork it.
  • Taste the sauce before tossing everything together; lemon juice is your friend if it needs brightness, and you might need more salt than you think with the pasta water diluting everything.
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