🍝 5. Whole Wheat Pasta with Roasted Veggies & Pesto

💡 Why It Works:

Who says pasta can't be healthy? When made with the right ingredients, pasta becomes a nutritious, balanced meal — not just comfort food.

Whole wheat pasta is a great source of complex carbohydrates and dietary fiber, which helps regulate blood sugar and keeps you full longer.
Roasted vegetables like zucchini, bell peppers, and cherry tomatoes add a mix of vitamins (like A, C, and K), antioxidants, and texture.
Pesto, made from basil, nuts, olive oil, and garlic, brings healthy fats and bold flavor that ties the dish together.

This lunch is filling, easy to prepare, and incredibly versatile. Plus, it tastes just as good cold as it does warm — making it a great choice for work lunchboxes or batch meal prep.

🍽️ How to Make It

✅ Ingredients (Serves 2)

1 cup uncooked whole wheat pasta (penne, fusilli, or your favorite shape)
1½ cups mixed vegetables (zucchini, red/yellow bell pepper, cherry tomatoes)
2 tablespoons pesto (store-bought or homemade)
1 tablespoon olive oil
Salt and black pepper, to taste
Optional toppings: grated Parmesan cheese or nutritional yeast
Optional extras: pine nuts, arugula, grilled chicken, or chickpeas for protein

🔥 Step-by-Step Instructions

1️⃣ Preheat and Prepare the Veggies

Preheat your oven to 200°C (400°F).
Chop the vegetables into bite-sized pieces: slice zucchini, cube bell peppers, and halve cherry tomatoes.
Place them on a baking tray lined with parchment paper.
Drizzle with olive oil, and sprinkle with salt and pepper.
Roast for 20–25 minutes, tossing halfway through, until the veggies are tender and slightly caramelized.

🌱 Tip: You can roast extra veggies to use throughout the week in other meals.

2️⃣ Cook the Pasta

While the vegetables roast, bring a pot of salted water to a boil.
Add whole wheat pasta and cook according to package instructions (usually 8–10 minutes).
Drain and set aside. Drizzle a bit of olive oil to prevent sticking.

3️⃣ Combine and Toss

In a large bowl, mix the cooked pasta with roasted vegetables.
Add 2 tablespoons of pesto and toss until everything is evenly coated.
Adjust seasoning with extra salt, pepper, or chili flakes if desired.

4️⃣ Top and Serve

Sprinkle with Parmesan cheese or nutritional yeast for a cheesy finish.
Serve warm right after cooking, or chill in the fridge for a cold pasta salad.

🧠 Nutritional Benefits at a Glance

Ingredient	Nutrients	Health Benefits
Whole Wheat Pasta	Fiber, B vitamins, complex carbs	Supports energy, digestion, blood sugar
Roasted Veggies	Antioxidants, Vitamin C, fiber	Boosts immunity, reduces inflammation
Pesto	Healthy fats, Vitamin E, iron	Heart health, anti-inflammatory
Parmesan (optional)	Calcium, protein	Bone support, flavor enhancement

✅ Make It Your Own: Custom Variations

Add protein: Toss in grilled chicken, tofu, shrimp, or canned chickpeas to make it more filling.
Use different veggies: Try roasted mushrooms, red onions, or eggplant.
Switch up the pesto: Use arugula, kale, or sun-dried tomato pesto for variety.
Gluten-free option: Swap for gluten-free pasta or chickpea/lentil-based pasta.

🕒 Prep Time: 10 minutes

🔥 Cook Time: 25 minutes

🍴 Serves: 2

🍱 Meal Prep Friendly

This dish stores well in the fridge for up to 3 days. In fact, the flavors deepen over time, making it a great make-ahead lunch. Store in an airtight container and enjoy cold or lightly reheated.

🙌 Final Thoughts

Whole Wheat Pasta with Roasted Veggies & Pesto is the kind of meal that proves healthy food can be comforting, flavorful, and simple. It’s perfect for anyone trying to eat more whole foods without giving up their favorite dishes.

Whether you're eating at your desk, on campus, or at home, this pasta keeps you energized, satisfied, and free from the dreaded post-lunch crash.

Healthy Food | 🍝 Whole Wheat Pasta with Roasted Veggies & Pesto