This is a excellent intestine-welcoming dish to increase far more veggies and fibre to your diet! It is excellent for a warm supper or you can double the substances and appreciate the next day for a ‘leftovers’ lunch!
Courgette includes a assortment of nutritional vitamins and minerals, together with vitamin A, which performs a job in our immune program and eyesight. Courgette also consists of quite a few antioxidants and their best ranges are identified in the courgette’s pores and skin (alongside the fibre!), so do not peel it, just give it a superior wash!
Cannellini beans and feta cheese are fantastic sources of protein and calcium, which is vital for healthy bones. If you want you can select the decreased-fats version of feta cheese, this nevertheless offers the exact same quantity of protein and calcium in comparison to the complete-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
✔️ Clean basil leaves, chopped
✔️ 1 can cannellini beans, drained & rinsed
✔️ 100g feta cheese
✔️ Salt & Pepper
1️⃣ Preheat the oven to 200 C.
2️⃣ Mince one particular 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 whilst stirring. Then set aside.
3️⃣ In a large frying pan, stew the diced onion and a single minced garlic clove in 1 tbsp of olive oil right up until it softens.
4️⃣ Increase the diced courgette and fry, stirring continually, for about 10 minutes on lower warmth. In the end, time with salt, pepper and 1 tsp oregano. Go over the pan with a lid to support the courgette soften.
5️⃣ Incorporate the chopped basil, cannellini beans & tomato sauce. Stir and prepare dinner for 5-10 minutes.
6️⃣ Place the tomato sauce and courgette into an ovenproof dish and sprinkle it with feta cheese. Bake for about 15 – 20 minutes.
For added flavour, incorporate a sprig of rosemary and chilli flakes. Provide straight away and appreciate! Greatest served with crunchy, warm bread! 🥖
Remember to allow me know if you give them a go and tag me (@nicsnutrition) in your creations!