Whole Wheat Pasta Bowl (Printable Version)

Hearty whole wheat pasta with roasted zucchini, bell peppers, and a creamy white bean sauce for a nutritious, filling meal.

# What You’ll Need:

→ Pasta

01 - 10.5 oz whole wheat penne or fusilli pasta

→ 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

# Method:

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 thoroughly to coat all vegetables evenly.
03 - Roast vegetables for 20 to 25 minutes until tender and lightly caramelized, stirring halfway through the cooking time.
04 - While vegetables roast, cook whole wheat pasta in a large pot of salted boiling water according to package directions until al dente. Drain pasta, reserving ¼ cup of the starchy cooking water.
05 - In a food processor, combine drained cannellini beans, Greek yogurt, fresh lemon juice, minced garlic, chopped parsley, Parmesan cheese if using, salt, and pepper. Blend until smooth and creamy. Add a splash of reserved pasta water if needed to achieve a silky consistency.
06 - Return drained pasta to the pot. Add roasted vegetables and prepared protein sauce. Gently toss to combine, adding reserved pasta water in small amounts as needed to loosen the sauce to desired consistency.
07 - Divide pasta mixture evenly between serving bowls. Top each portion with toasted pine nuts, additional fresh parsley, and extra Parmesan cheese if desired. Serve immediately while warm.

# Expert Hints:

01 -
  • The protein sauce is silky without being heavy, made entirely from beans and yogurt so it feels indulgent but actually nourishes you.
  • Everything cooks in the time it takes to boil water and roast vegetables, which means weeknight dinners that don't demand hours of planning.
  • Roasted vegetables become the star here, caramelized and sweet enough that you won't miss meat or complicated flavors.
02 -
  • Don't skip rinsing the canned beans—that liquid will make your sauce grainy and dull instead of silky.
  • The pasta water is your friend; add it gradually so you control the sauce consistency instead of ending up with something too thin.
03 -
  • Toast your pine nuts in a dry skillet over medium heat for two to three minutes, shaking the pan—homemade toasted nuts taste exponentially better than store-bought.
  • If you're making this for a crowd, assemble the pasta and vegetables in a large serving bowl and let people customize their own sauce ratio and toppings.
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