This is a excellent intestine-helpful dish to incorporate a lot more veggies and fibre to your diet! It’s perfect for a warm meal or you can double the components and appreciate the following working day for a ‘leftovers’ lunch!
Courgette is made up of a wide variety of nutritional vitamins and minerals, including vitamin A, which performs a function in our immune system and eyesight. Courgette also contains various antioxidants and their maximum degrees are uncovered in the courgette’s pores and skin (together with the fibre!), so never peel it, just give it a great clean!
Cannellini beans and feta cheese are fantastic sources of protein and calcium, which is essential for healthful bones. If you want you can pick the decreased-unwanted fat version of feta cheese, this still delivers the similar sum of protein and calcium in comparison to the complete-excess fat variations.
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 basil leaves, chopped
✔️ 1 can cannellini beans, drained & rinsed
✔️ 100g feta cheese
✔️ Salt & Pepper
1️⃣ Preheat the oven to 200 C.
2️⃣ Mince 1 garlic clove and increase to a medium saucepan with the tomatoes, 1 tbsp of olive oil, 1 tsp of oregano, salt & pepper and cook dinner for about 10 minutes though stirring. Then established aside.
3️⃣ In a big frying pan, stew the diced onion and one particular minced garlic clove in 1 tbsp of olive oil until finally it softens.
4️⃣ Insert the diced courgette and fry, stirring continuously, for about 10 minutes on minimal warmth. In the finish, period with salt, pepper and 1 tsp oregano. Go over the pan with a lid to support the courgette soften.
5️⃣ Include the chopped basil, cannellini beans & tomato sauce. Stir and prepare dinner 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. Provide straight away and love! Greatest served with crunchy, warm bread! 🥖
Be sure to let me know if you give them a go and tag me (@nicsnutrition) in your creations!