Whole Wheat Pasta Bowl (Printable)

Nutty whole wheat pasta paired with roasted vegetables and creamy protein sauce for a satisfying, balanced 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 - 1/2 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

# Directions:

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 1/4 cup of the 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 a splash of reserved pasta water if needed for a 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.

# Expert Hints:

01 -
  • It feels indulgent with that creamy sauce, but you're actually eating something your body genuinely thanks you for.
  • The roasted vegetables develop this sweet caramelized edge that makes the whole bowl taste restaurant-worthy.
  • You can throw it together in under an hour, making it perfect for weeknight victories when you want to feel accomplished.
02 -
  • Don't skip the pasta water step; that starchy liquid is what makes the sauce cling to the noodles instead of pooling at the bottom of the bowl.
  • If your Greek yogurt sauce breaks or separates when heated, it means the temperature spiked too fast—keep the heat gentle and you'll have silky perfection.
03 -
  • Toast your pine nuts in a dry skillet for just a couple of minutes before serving so they're fragrant and don't taste dusty or stale.
  • If you have time, let the roasted vegetables cool slightly before mixing them into the warm pasta so they don't release all their liquid into the sauce at once.
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