Whole Wheat Pasta Bowl (Print)

Nutty whole wheat pasta with roasted vegetables and creamy white bean 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 tbsp olive oil
08 - 1 tsp 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 tbsp lemon juice
13 - 1 garlic clove, minced
14 - 2 tbsp fresh parsley, chopped
15 - 2 tbsp grated Parmesan cheese, optional
16 - Salt and pepper to taste

→ Garnish

17 - 2 tbsp toasted pine nuts
18 - Fresh parsley, chopped
19 - Additional Parmesan cheese, optional

# Directions:

01 - Set 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 slightly 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 pasta water.
05 - Blend cannellini beans, Greek yogurt, lemon juice, garlic, parsley, Parmesan if using, salt, and pepper in a food processor until smooth and creamy. Add 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 loosen the sauce.
07 - Divide between bowls. Top with toasted pine nuts, extra parsley, and additional Parmesan if desired. Serve warm.

# Helpful Hints:

01 -
  • The whole wheat pasta has this earthy, almost sweet undertone that makes every bite feel intentional and grounding.
  • Roasted vegetables develop caramelized edges that taste like dessert but count as vegetables.
  • The cannellini bean sauce is secretly high in protein and keeps you satisfied for hours.
02 -
  • Don't skip reserving the pasta water—that starch is what transforms a dry, separated dish into something silky and cohesive that feels luxurious.
  • The roasting is where the magic happens; vegetables that seem ordinary raw become sweet and complex when their edges caramelize, so don't rush this step or lower the heat.
03 -
  • Toast your own pine nuts in a dry skillet for two minutes instead of buying pre-toasted—they taste fresher and you control the level of browning.
  • If the sauce seems thick after blending, add pasta water one tablespoon at a time rather than all at once; you can always add more but you can't take it back.
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