This is a terrific intestine-helpful dish to increase additional veggies and fibre to your diet! It is great for a heat meal or you can double the elements and get pleasure from the adhering to working day for a ‘leftovers’ lunch!
Courgette is made up of a variety of vitamins and minerals, including vitamin A, which plays a role in our immune process and eyesight. Courgette also contains numerous antioxidants and their greatest degrees are observed in the courgette’s pores and skin (alongside the fibre!), so really do not peel it, just give it a very good wash!
Cannellini beans and feta cheese are good sources of protein and calcium, which is essential for balanced bones. If you want you can decide on the lessen-extra fat edition of feta cheese, this still supplies the identical total of protein and calcium in comparison to the full-extra 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
✔️ Refreshing basil leaves, chopped
✔️ 1 can cannellini beans, drained & rinsed
✔️ 100g feta cheese
✔️ Salt & Pepper
1️⃣ Preheat the oven to 200 C.
2️⃣ Mince one garlic clove and insert to a medium saucepan with the tomatoes, 1 tbsp of olive oil, 1 tsp of oregano, salt & pepper and prepare dinner for about 10 minutes when stirring. Then established apart.
3️⃣ In a large frying pan, stew the diced onion and just one minced garlic clove in 1 tbsp of olive oil until it softens.
4️⃣ Insert the diced courgette and fry, stirring regularly, for about 10 minutes on very low warmth. In the conclude, period with salt, pepper and 1 tsp oregano. Deal with the pan with a lid to assist the courgette soften.
5️⃣ Increase the chopped basil, cannellini beans & tomato sauce. Stir and cook dinner for 5-10 minutes.
6️⃣ Put the tomato sauce and courgette into an ovenproof dish and sprinkle it with feta cheese. Bake for about 15 – 20 minutes.
For further flavour, insert a sprig of rosemary and chilli flakes. Serve straight absent and delight in! Best served with crunchy, heat bread! 🥖
You should enable me know if you give them a go and tag me (@nicsnutrition) in your creations!