Cannellini Beans in Tomato Sauce with Baked Courgette & Feta Cheese

Cannellini Beans in Tomato Sauce with Baked Courgette & Feta Cheese

This is a terrific intestine-welcoming dish to add far more veggies and fibre to your food plan! It’s fantastic for a heat meal or you can double the components and enjoy the pursuing working day for a ‘leftovers’ lunch!

Courgette is made up of a wide variety of vitamins and minerals, like vitamin A, which performs a purpose in our immune technique and vision. Courgette also contains numerous antioxidants and their best amounts are observed in the courgette’s pores and skin (together with the fibre!), so don’t peel it, just give it a great wash!

Cannellini beans and feta cheese are good resources of protein and calcium, which is necessary for nutritious bones. If you want you can pick the reduce-excess fat version of feta cheese, this however presents the exact sum of protein and calcium in comparison to the full-unwanted 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

𝐌𝐄𝐓𝐇𝐎𝐃⁣ 🥣 ⁣

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 prepare dinner for about 10 minutes although stirring. Then set apart.

3️⃣ In a substantial 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 constantly, for about 10 minutes on lower heat. In the finish, season with salt, pepper and 1 tsp oregano. Cover the pan with a lid to enable the courgette soften.

5️⃣ Increase the chopped basil, cannellini beans & tomato sauce. Stir and cook 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 excess flavour, add a sprig of rosemary and chilli flakes. Serve straight absent and love! Very best served with crunchy, warm bread! 🥖

Be sure to permit me know if you give them a go and tag me (@nicsnutrition) in your creations!