Save Discover the perfect balance of nutrition and flavor with this Whole Wheat Pasta Bowl. Combining the nutty, hearty texture of whole wheat pasta with a medley of vibrant roasted vegetables and a silky, protein-packed white bean sauce, this meal is designed to satisfy both your palate and your energy needs.
Save This dish transforms simple ingredients into an extraordinary meal. The sweetness of caramelized red onions and roasted cherry tomatoes pairs beautifully with the zest of lemon and fresh parsley in the sauce, while toasted pine nuts add a delightful crunch to every bite.
Ingredients
- 300 g (10.5 oz) whole wheat penne or fusilli
- 1 small zucchini, diced
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 red onion, sliced
- 200 g (7 oz) cherry tomatoes, halved
- 2 tbsp olive oil
- 1 tsp dried Italian herbs
- Salt and pepper, to taste
- 1 can (400 g / 14 oz) cannellini beans, drained and rinsed
- 120 ml (½ cup) low-fat Greek yogurt
- 2 tbsp lemon juice
- 1 garlic clove, minced
- 2 tbsp fresh parsley, chopped
- 2 tbsp grated Parmesan cheese (optional)
- 2 tbsp toasted pine nuts
Instructions
- Step 1
- Preheat your oven to 220°C (425°F).
- Step 2
- Arrange the 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, then toss to coat evenly.
- Step 3
- Roast the vegetables for 20–25 minutes until they are tender and slightly caramelized, making sure to stir them halfway through the cooking time.
- Step 4
- Meanwhile, cook the whole wheat pasta in a large pot of salted boiling water according to the package directions. Drain the pasta, reserving 60 ml (¼ cup) of the pasta water.
- Step 5
- Prepare the protein sauce by blending the cannellini beans, Greek yogurt, lemon juice, minced garlic, parsley, Parmesan (if using), salt, and pepper in a food processor until smooth. Add a splash of the reserved pasta water if needed to reach a silky consistency.
- Step 6
- Return the drained pasta to the pot and add the roasted vegetables and the protein sauce. Toss gently to combine, adding more reserved pasta water if necessary to loosen the sauce.
- Step 7
- Divide the pasta between bowls and top with toasted pine nuts, extra fresh parsley, and additional Parmesan if desired. Serve warm.
Zusatztipps für die Zubereitung
For the best texture, ensure your vegetables are cut into uniform pieces so they roast at the same rate. Don't forget to save the pasta water; its starchiness helps the bean-based sauce cling perfectly to the whole wheat noodles.
Varianten und Anpassungen
This recipe is highly versatile. You can add grilled chicken or tofu for even more protein, or swap the cannellini beans for chickpeas. For a fully vegan version, simply substitute the Greek yogurt with a plant-based alternative and omit the Parmesan cheese.
Serviervorschläge
Garnish with a generous sprinkle of fresh herbs and toasted pine nuts to enhance the earthy flavors. This dish pairs excellently with a crisp Sauvignon Blanc or a light red wine, making it suitable for both casual lunches and cozy dinners.
Save Whether you're looking for a healthy meal prep option or a quick dinner that doesn't compromise on nutrition, this Whole Wheat Pasta Bowl is a delicious solution. Enjoy the harmony of roasted garden vegetables and creamy, bean-based goodness.
Recipe FAQs
- → Can I make the protein sauce ahead of time?
Absolutely. The sauce stays fresh in the refrigerator for up to 3 days. If it thickens, simply whisk in a splash of water or pasta water before serving.
- → What vegetables work best for roasting?
Bell peppers, zucchini, red onion, and cherry tomatoes are ideal because they caramelize beautifully at high heat. You can also add eggplant, mushrooms, or asparagus based on seasonality.
- → Is this suitable for meal prepping?
Yes, this bowl meal preps exceptionally well. Store components separately in airtight containers for up to 4 days. Reheat gently and add fresh garnishes before serving.
- → Can I substitute the whole wheat pasta?
Brown rice pasta, chickpea pasta, or legume-based noodles work well as gluten-free alternatives. Adjust cooking time according to package instructions as textures vary.
- → How do I achieve the smoothest sauce consistency?
Blend thoroughly for at least 2 minutes, scraping down the sides as needed. The reserved pasta water is crucial for reaching that silky, pourable texture without separating.
- → What protein additions complement this bowl?
Grilled chicken breast, baked tofu, or sautéed shrimp pair beautifully. For extra plant-based protein, consider adding hemp seeds or nutritional yeast to the sauce.