Whole Wheat Pasta Bowl

A wholesome, hearty bowl featuring nutty whole wheat pasta, roasted vegetables, and a creamy protein-packed sauce—perfect for a satisfying, balanced meal.

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This nutrient-dense pasta bowl combines the earthiness of whole grains with the vibrant flavors of caramelized oven-roasted vegetables. The secret lies in the protein-rich sauce, which provides a silky texture without heavy cream.

Ingredients

• Pasta: 300 g (10.5 oz) whole wheat penne or fusilli
• Roasted Vegetables: 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
• Protein Sauce: 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), salt and pepper to taste
• Garnish: 2 tbsp toasted pine nuts, extra fresh parsley (chopped), additional Parmesan cheese (optional)

Instructions

Step 1

Preheat your oven to 220°C (425°F).

Step 2

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.

Step 3

Roast vegetables for 20–25 minutes until tender and slightly caramelized, stirring halfway through.

Step 4

Meanwhile, cook the whole wheat pasta in a large pot of salted boiling water according to package directions. Drain, reserving 60 ml (¼ cup) of the pasta water.

Step 5

For the protein sauce, 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.

Step 6

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.

Step 7

Divide between bowls. Top with toasted pine nuts, extra parsley, and additional Parmesan, if desired. Serve warm.

Zusatztipps für die Zubereitung

For those looking for even more protein, feel free to add grilled chicken or tofu. If cannellini beans are not in your pantry, chickpeas or other white beans make an excellent substitution for the sauce base.

Varianten und Anpassungen

You can easily adapt this recipe for a vegan diet by using a plant-based yogurt and omitting the Parmesan cheese or substituting it with nutritional yeast.

Serviervorschläge

Serve this hearty bowl warm, topped with crunchy toasted pine nuts and fresh parsley. It pairs beautifully with a chilled Sauvignon Blanc or a light red wine for a complete dining experience.

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Enjoy this balanced, high-protein vegetarian meal that brings together wholesome ingredients and rich textures in every bite.

Recipe FAQs

→ Can I make the protein sauce ahead of time?

Yes, the creamy bean sauce stores beautifully in the refrigerator for up to 3 days. Make a double batch and use it throughout the week for quick meals.

→ What vegetables work best for roasting in this bowl?

Bell peppers, zucchini, red onion, and cherry tomatoes are ideal as they caramelize nicely. You can also add eggplant, mushrooms, or asparagus depending on the season.

→ How can I make this dish vegan?

Substitute the Greek yogurt with unsweetened plant-based yogurt and omit the Parmesan cheese or use a vegan alternative. The sauce will still be creamy and delicious.

→ Can I use different pasta shapes?

Whole wheat fusilli, rotini, or rigatoni work wonderfully. The sauce clings best to pasta with ridges and curves, though any short whole wheat variety will be delicious.

→ What protein additions work well?

Grilled chicken breast, baked tofu, or sautéed shrimp make excellent additions. You can also stir in some cannellini beans whole for extra texture.

→ How do I prevent the sauce from becoming too thick?

Reserve some pasta water before draining. Adding a splash at a time helps achieve the perfect silky consistency. The starch in the water helps bind the sauce beautifully.