Save My neighbor handed me a container of roasted vegetables one evening, mentioning she had overdone it for a dinner party. I stared at my pantry, spotted a box of whole wheat pasta I'd been avoiding because I thought it tasted like cardboard, and decided to experiment. What came together that night was this bowl: nutty, creamy, filling in a way that didn't weigh me down. I've made it at least a dozen times since, and it never feels like I'm compromising on flavor for the sake of eating well.
I made this for a friend who swore she hated whole wheat pasta. She finished her bowl, then asked if there was more. The roasted vegetables caramelize just enough to add sweetness, and the lemony bean sauce clings to every ridged piece of pasta. It's the kind of meal that feels like you put in effort, even when you didn't.
Ingredients
- 300 g whole wheat penne or fusilli: The nuttiness of whole wheat pasta actually shines here instead of fighting against lighter sauces, and the ridges grab onto the creamy bean mixture beautifully.
- 1 small zucchini, diced: Zucchini softens and browns at the edges when roasted, adding a mild sweetness that balances the heartier ingredients.
- 1 red bell pepper, chopped: Red peppers caramelize faster than other colors and bring a slight smokiness to the bowl.
- 1 yellow bell pepper, chopped: Yellow peppers are a bit sweeter and add color contrast that makes the bowl look vibrant and inviting.
- 1 red onion, sliced: Red onions lose their sharpness in the oven and turn jammy, almost like a natural condiment.
- 200 g cherry tomatoes, halved: They burst in the heat and release their juices, which mingle with the olive oil and create a light glaze on the vegetables.
- 2 tbsp olive oil: Use a good quality olive oil here because it coats the vegetables and helps them roast evenly without drying out.
- 1 tsp dried Italian herbs: A simple blend of oregano, basil, and thyme adds familiarity and warmth without overpowering the fresh vegetables.
- Salt and pepper, to taste: Season generously before roasting so the vegetables develop deep flavor as they caramelize.
- 1 can (400 g) cannellini beans, drained and rinsed: These beans blend into the creamiest sauce and pack in protein without any heaviness.
- 120 ml low-fat Greek yogurt: Greek yogurt adds tang and body, making the sauce feel rich while keeping it light.
- 2 tbsp lemon juice: Lemon juice brightens everything and cuts through the richness of the yogurt and beans.
- 1 garlic clove, minced: One clove is enough to add sharpness without overwhelming the delicate bean sauce.
- 2 tbsp fresh parsley, chopped: Fresh parsley tastes grassy and clean, and it makes the sauce look vibrant and fresh.
- 2 tbsp grated Parmesan cheese (optional): Parmesan adds a salty, umami depth to the sauce, but you can skip it and the dish still tastes complete.
- 2 tbsp toasted pine nuts: Toasted pine nuts add a buttery crunch that contrasts beautifully with the soft pasta and vegetables.
- Extra fresh parsley, chopped: A final sprinkle of parsley makes everything look and taste fresher.
- Additional Parmesan cheese (optional): A little extra Parmesan on top never hurts if you want an extra hit of savory richness.
Instructions
- Preheat the Oven:
- Set your oven to 220°C (425°F) so it's fully heated by the time you've prepped the vegetables. A hot oven is key to getting caramelization instead of steaming.
- Prep and Season the Vegetables:
- Spread the zucchini, bell peppers, red onion, and cherry tomatoes on a large baking sheet in a single layer. Drizzle with olive oil, sprinkle with Italian herbs, salt, and pepper, then toss everything with your hands to coat evenly.
- Roast Until Caramelized:
- Roast for 20 to 25 minutes, stirring halfway through so the vegetables brown evenly and develop sweet, charred edges. The tomatoes should be slightly shriveled and the onions soft and jammy.
- Cook the Pasta:
- While the vegetables roast, bring a large pot of salted water to a boil and cook the whole wheat pasta according to the package directions. Before draining, scoop out about 60 ml (¼ cup) of the starchy pasta water and set it aside.
- Blend the Protein Sauce:
- In a food processor or blender, combine the cannellini beans, Greek yogurt, lemon juice, garlic, parsley, Parmesan (if using), salt, and pepper. Blend until smooth and creamy, adding a splash of the reserved pasta water if the sauce feels too thick.
- Toss Everything Together:
- Return the drained pasta to the pot, then add the roasted vegetables and the bean sauce. Toss gently to combine, adding more reserved pasta water a little at a time until the sauce coats everything evenly and looks glossy.
- Serve and Garnish:
- Divide the pasta between bowls and top each serving with toasted pine nuts, extra parsley, and additional Parmesan if you like. Serve warm and enjoy immediately.
Pin it One weekend, I packed this in a container and brought it to a picnic. My friend's kid, who usually picks out vegetables, ate an entire bowl and asked what the creamy stuff was. When I told her it was beans and yogurt, she didn't believe me. That's when I realized this dish has a kind of magic that sneaks goodness past even the pickiest eaters.
Making It Your Own
I've swapped the cannellini beans for chickpeas when that's all I had, and it worked just as well. If you want more protein, grilled chicken or crispy tofu fits right in. For a vegan version, use plant-based yogurt and skip the Parmesan, the dish still tastes creamy and satisfying. You can also change up the vegetables based on what's in season: asparagus in spring, eggplant in summer, or roasted butternut squash in fall.
Storing and Reheating
This pasta keeps well in the fridge for up to three days in an airtight container. I actually prefer it cold the next day, the flavors meld together and the sauce thickens slightly. If you want to reheat it, add a splash of water or vegetable broth and warm it gently on the stovetop, stirring often so the sauce doesn't separate. The pine nuts lose a bit of crunch after a day, so I like to toast a fresh batch and sprinkle them on top when I reheat.
Pairing and Serving Suggestions
This bowl is filling enough to stand alone, but it pairs beautifully with a simple green salad dressed in lemon vinaigrette. A chilled Sauvignon Blanc complements the tangy yogurt and lemon, while a light red wine like Pinot Noir works if you prefer red. If you're serving it for a crowd, double the recipe and set out extra Parmesan, pine nuts, and fresh herbs so people can customize their bowls.
- Toast the pine nuts in a dry skillet over medium heat, watching closely because they burn fast.
- If the sauce feels too thick after tossing, don't be shy with the pasta water, it transforms the texture.
- Taste and adjust the lemon juice and salt at the end, those final tweaks make all the difference.
Pin it This bowl has become my answer to those nights when I want something nourishing but don't want to spend an hour in the kitchen. It's proof that wholesome food doesn't have to taste like a compromise.
Frequently Asked Questions
- → What makes the sauce creamy?
The sauce achieves its velvety texture from blended cannellini beans combined with Greek yogurt. These ingredients create a smooth, protein-rich base that coats the pasta beautifully without any heavy cream.
- → Can I make this ahead?
Yes, this bowl stores well for up to 4 days in the refrigerator. Keep the garnish separate and add fresh pine nuts and parsley when reheating. The flavors actually deepen overnight as the ingredients meld together.
- → What vegetables work best for roasting?
Zucchini, bell peppers, red onion, and cherry tomatoes are ideal because they caramelize nicely at high heat. You can also add eggplant, mushrooms, or asparagus depending on the season and your preferences.
- → Is this suitable for meal prep?
Absolutely. The pasta holds its texture well and the sauce prevents everything from drying out. Portion into individual containers for easy grab-and-go lunches throughout the week.
- → How can I add more protein?
Grilled chicken breast, pan-seared tofu, or cooked chickpeas can be stirred in. The bean-based sauce already provides 18g of protein per serving, but adding another protein source makes this even more substantial.
- → What pasta shapes work well?
Penne, fusilli, rotini, or farfalle are excellent choices because their ridges and curves catch the creamy sauce. Avoid long strands like spaghetti—the sauce needs surfaces to cling to.