High-Protein Harissa Penne with Beans

High-Protein Harissa Penne with Beans

This one-pan pasta is inspired by creamy, spiced tomato sauces, but it is built for a higher-protein and lower-cholesterol dinner. White beans add body and protein, while Greek yogurt replaces heavy cream to keep the sauce rich without extra saturated fat. The result is a bright, comforting bowl with a gentle heat from harissa and a creamy finish that clings to every piece of pasta.

The recipe is quick and practical for weeknights. Everything cooks in one pan, so the pasta absorbs the sauce as it simmers and the flavors concentrate naturally. With a few pantry staples, you get a meal that feels indulgent but still fits a lighter, balanced approach.

Flavor Profile

The base is tomato-forward with a warm, smoky spice from harissa. Lemon zest and juice lift the sauce so it stays fresh rather than heavy. Beans add a mild, creamy flavor that rounds out the heat and gives the dish a satisfying, hearty feel.

Ingredient Highlights

Harissa is the main flavor driver. It adds chili warmth and subtle sweetness without needing extra oil or sugar. Tomato passata keeps the sauce smooth and silky, while a small amount of tomato paste deepens the color and intensity.

White beans are the protein backbone. They also thicken the sauce gently and help the pasta feel more substantial without adding cholesterol. Greek yogurt gives the sauce a creamy finish, and a little lemon keeps the flavor clean.

How It Comes Together

Start by cooking garlic in olive oil and blooming the harissa with tomato paste. Add passata, then pour in the stock and penne so the pasta cooks directly in the sauce. Stir frequently to keep the pasta from sticking and to help the starches thicken the sauce.

Once the pasta is al dente, stir in the beans to warm them through. Take the pan off the heat before adding the yogurt, then finish with lemon zest and juice. This keeps the sauce smooth and prevents curdling. Top with basil and a small sprinkle of parmesan if you want a salty finish.

Chef's Tips

Use a wide pan so the pasta has room to move and cook evenly. If the sauce looks too thick before the pasta is tender, add a splash of water or stock and keep stirring. For extra texture, reserve a small spoonful of beans and stir them in at the end so they stay intact.

Easy Swaps

Chickpeas or butter beans work well in place of cannellini beans. If you prefer no dairy, use a thick plant-based yogurt and skip the parmesan. Whole wheat or legume-based penne boosts protein without changing the cooking method.

Make-Ahead and Meal Prep

This pasta keeps well for up to three days in the fridge. Reheat gently with a splash of water or stock to loosen the sauce. If you plan to meal prep, keep the yogurt and lemon separate and stir them in after reheating for the smoothest texture.

For packed lunches, portion the pasta into containers and add basil just before serving so it stays fragrant. The beans continue to absorb flavor overnight, which makes leftovers taste even more cohesive.

Budget Tips

Canned beans and passata are affordable pantry staples. Use store-brand beans and buy pasta in bulk for the lowest cost per serving. A small amount of parmesan is optional and can be skipped without losing the core flavor.

Low-Cholesterol Notes

This recipe keeps cholesterol low by relying on plant protein, yogurt, and a modest amount of oil. To reduce it further, skip the parmesan entirely and use a low-fat yogurt. The beans and pasta still deliver a filling, protein-forward meal with a creamy texture.