This is a excellent gut-pleasant dish to include extra veggies and fibre to your diet plan! It’s great for a warm supper or you can double the substances and enjoy the subsequent working day for a ‘leftovers’ lunch!
Courgette includes a selection of vitamins and minerals, such as vitamin A, which performs a purpose in our immune procedure and vision. Courgette also contains various antioxidants and their best concentrations are uncovered in the courgette’s pores and skin (alongside the fibre!), so really do not peel it, just give it a good clean!
Cannellini beans and feta cheese are fantastic sources of protein and calcium, which is crucial for nutritious bones. If you want you can choose the decreased-extra fat model of feta cheese, this nonetheless gives the same total of protein and calcium in comparison to the entire-unwanted fat versions.
𝐈𝐍𝐆𝐑𝐄𝐃𝐈𝐄𝐍𝐓𝐒 👩🏻🍳 (serves 2-4)
✔️ 400g can chopped tomatoes
✔️ 2 tbsp olive oil
✔️ 2 cloves of garlic
✔️ 2 tsp dried oregano
✔️ 1 onion, diced
✔️ 1 courgette, diced
✔️ Fresh new basil leaves, chopped
✔️ 1 can cannellini beans, drained & rinsed
✔️ 100g feta cheese
✔️ Salt & Pepper
1️⃣ Preheat the oven to 200 C.
2️⃣ Mince a person garlic clove and increase to a medium saucepan with the tomatoes, 1 tbsp of olive oil, 1 tsp of oregano, salt & pepper and cook for about 10 minutes although stirring. Then set apart.
3️⃣ In a massive frying pan, stew the diced onion and one particular minced garlic clove in 1 tbsp of olive oil till it softens.
4️⃣ Increase the diced courgette and fry, stirring continually, for about 10 minutes on lower heat. In the conclude, time with salt, pepper and 1 tsp oregano. Address the pan with a lid to aid the courgette soften.
5️⃣ Add the chopped basil, cannellini beans & tomato sauce. Stir and cook for 5-10 minutes.
6️⃣ Set the tomato sauce and courgette into an ovenproof dish and sprinkle it with feta cheese. Bake for about 15 – 20 minutes.
For extra flavour, add a sprig of rosemary and chilli flakes. Serve straight away and love! Greatest served with crunchy, warm bread! 🥖
Be sure to enable me know if you give them a go and tag me (@nicsnutrition) in your creations!