Save Experience the perfect balance of nutrition and flavor with this Whole Wheat Pasta Bowl. This wholesome, hearty dish features nutty whole wheat pasta tossed with a vibrant medley of roasted vegetables and a silky, protein-packed sauce made from white beans and Greek yogurt, making it an ideal choice for a satisfying, balanced meal.
Pin it This recipe is designed for those who appreciate deep, caramelized flavors. By roasting zucchini, bell peppers, and cherry tomatoes at a high temperature, their natural sweetness is released, providing a delicious contrast to the earthy notes of the whole grain penne.
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 cherry tomatoes (halved), 2 tbsp olive oil, 1 tsp dried Italian herbs, salt and pepper to taste
- Protein Sauce: 1 can (400 g) 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, 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 evenly.
- Step 3
- Roast vegetables for 20–25 minutes until tender and slightly caramelized, stirring halfway through the cooking time.
- 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 the drained pasta to the pot. Add the roasted vegetables and protein sauce. Toss gently to combine, adding more reserved pasta water as needed to loosen the sauce to your liking.
- Step 7
- Divide the pasta between bowls. Top with toasted pine nuts, extra parsley, and additional Parmesan if desired. Serve warm.
Zusatztipps für die Zubereitung
To ensure the best texture for your sauce, use a high-powered blender or food processor to fully break down the cannellini beans. If the sauce feels too thick, don't be afraid to use the starchy pasta water; it helps the sauce cling perfectly to the ridges of the penne or fusilli.
Varianten und Anpassungen
For a vegan version, simply swap the Greek yogurt for a plant-based alternative and omit the Parmesan cheese. You can also experiment with different legumes by substituting chickpeas for cannellini beans, or add grilled chicken or tofu for an extra boost of protein.
Serviervorschläge
Serve this hearty bowl alongside a crisp green salad for a complete Mediterranean-inspired feast. The flavors in this dish pair exceptionally well with a chilled Sauvignon Blanc or a light, fruity red wine.
Pin it Whether you're looking for a nutritious weeknight dinner or a meal-prep-friendly lunch, this Whole Wheat Pasta Bowl is a versatile addition to your kitchen rotation. Its combination of wholesome grains and fresh produce ensures you stay fueled and satisfied.
Frequently Asked Questions
- → Can I make this bowl vegan?
Absolutely. Substitute the Greek yogurt with plant-based yogurt and omit the Parmesan cheese. The creamy bean-based sauce remains just as satisfying and protein-rich.
- → What pasta shapes work best?
Penne and fusilli are excellent choices as their ridges and curves capture the sauce beautifully. Whole wheat rotini or farfalle would also work well in this dish.
- → Can I prepare components ahead?
Yes. Roast vegetables up to 2 days in advance and refrigerate. The protein sauce keeps for 3 days. Cook pasta fresh and combine when ready to serve for best texture.
- → How can I add more protein?
Grilled chicken, baked tofu, or even shrimp would complement the flavors beautifully. You could also stir in shredded mozzarella or extra beans during the final toss.
- → What vegetables can I substitute?
Eggplant, mushrooms, or butternut squash would roast beautifully alongside the peppers. Feel free to use whatever seasonal vegetables you have on hand.
- → Is the sauce consistency adjustable?
Certainly. Add reserved pasta water a tablespoon at a time while tossing to achieve your preferred consistency. The sauce should coat the pasta generously without being too thick.