Whole Wheat Pasta Bowl

The Whole Wheat Pasta Bowl is a wholesome, hearty meal featuring nutty whole wheat pasta, roasted vegetables, and a creamy protein-packed sauce. Perfectly balanced and satisfying, this dish is an excellent choice for a nutritious vegetarian dinner.

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This recipe transforms simple ingredients into a gourmet experience. By roasting the vegetables at a high temperature, they become tender and slightly charred, while the bean-based sauce provides a silky, guilt-free creaminess that coats every piece of pasta.

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
• Extra fresh parsley, chopped

Instructions

Step 1: Preheat Oven

Preheat your oven to 220°C (425°F).

Step 2: Prepare Vegetables

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

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

Step 4: Cook Pasta

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: Blend Sauce

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: Combine

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: Serve

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

Zusatztipps für die Zubereitung

For the best flavor, ensure your vegetables are spread in a single layer on the baking sheet to prevent steaming. If you prefer a thinner sauce, slowly add the reserved pasta water until you reach the desired consistency.

Varianten und Anpassungen

You can easily customize this bowl by adding grilled chicken or tofu for even more protein. Swap cannellini beans for chickpeas or white beans if needed. To make the dish vegan, use plant-based yogurt and omit the Parmesan cheese.

Serviervorschläge

This pasta bowl pairs beautifully with a chilled Sauvignon Blanc or a light red wine. For an extra touch of brightness, add a sprinkle of fresh lemon zest before serving warm.

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The Whole Wheat Pasta Bowl is a versatile and nutrient-dense meal that is as pleasing to the eye as it is to the palate. With its combination of fresh vegetables and a creamy bean-based sauce, it is a dish you can feel good about serving any day of the week.

Frequently Asked Questions

→ Can I make the protein sauce ahead of time?

Absolutely! The creamy bean-based sauce keeps well in the refrigerator for up to 3 days. Store it in an airtight container and bring to room temperature before tossing with hot pasta.

→ What vegetables work best for roasting in this bowl?

While the recipe calls for zucchini, bell peppers, red onion, and cherry tomatoes, you can easily substitute eggplant, mushrooms, asparagus, or butternut squash based on seasonal availability.

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

Reserve some pasta cooking water before draining. Add a splash at a time while tossing to achieve your desired consistency—the starch in the water helps create a silky, cohesive coating.

→ Can I use different types of pasta?

Yes! Whole wheat fusilli, penne, rotini, or even whole grain blends work beautifully. Choose shapes with ridges or hollows to capture the creamy sauce effectively.

→ Is this bowl suitable for meal prep?

This dish reheats beautifully. Store components separately in the refrigerator for up to 4 days, or combine and reheat with a splash of water to refresh the sauce's texture.

→ What can I use instead of pine nuts for garnish?

Toasted walnuts, almonds, sunflower seeds, or pumpkin seeds provide excellent crunch and nutty flavor. For a nut-free option, try toasted breadcrumbs or hemp seeds.