Cannellini Beans in Tomato Sauce with Baked Courgette & Feta Cheese

This is a great gut-friendly dish to add more veggies and fibre to your diet! It’s perfect for a warm dinner or you can double the ingredients and enjoy the following day for a ‘leftovers’ lunch!

Courgette contains a variety of vitamins and minerals, including vitamin A, which plays a role in our immune system and vision. Courgette also contains several antioxidants and their highest levels are found in the courgetteโ€™s skin (alongside the fibre!), so donโ€™t peel it, just give it a good wash!

Cannellini beans and feta cheese are great sources of protein and calcium, which is essential for healthy bones. If you want you can choose the lower-fat version of feta cheese, this still provides the same amount of protein and calcium in comparison to the full-fat versions.

๐ˆ๐๐†๐‘๐„๐ƒ๐ˆ๐„๐๐“๐’โฃ ๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ (serves 2-4)

โœ”๏ธ 400g can chopped tomatoes

โœ”๏ธ 2 tbsp olive oil

โœ”๏ธ 2 cloves of garlic

โœ”๏ธ 2 tsp dried oregano

โœ”๏ธ 1 onion, diced

โœ”๏ธ 1 courgette, diced

โœ”๏ธ Fresh basil leaves, chopped

โœ”๏ธ 1 can cannellini beans, drained & rinsed

โœ”๏ธ 100g feta cheese

โœ”๏ธ Salt & Pepper

๐Œ๐„๐“๐‡๐Ž๐ƒโฃ ๐Ÿฅฃ โฃ

1๏ธโƒฃ Preheat the oven to 200 C.

2๏ธโƒฃ Mince one garlic clove and add to a medium saucepan with the tomatoes, 1 tbsp of olive oil, 1 tsp of oregano, salt & pepper and cook for about 10 minutes while stirring. Then set aside.

3๏ธโƒฃ In a large frying pan, stew the diced onion and one minced garlic clove in 1 tbsp of olive oil until it softens.

4๏ธโƒฃ Add the diced courgette and fry, stirring constantly, for about 10 minutes on low heat. In the end, season with salt, pepper and 1 tsp oregano. Cover the pan with a lid to help the courgette soften.

5๏ธโƒฃ Add the chopped basil, cannellini beans & tomato sauce. Stir and cook for 5-10 minutes.

6๏ธโƒฃ Put 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 enjoy! Best served with crunchy, warm bread! ๐Ÿฅ–

Please let me know if you give them a go and tag me (@nicsnutrition) in your creations!

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