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 courgette’s skin (alongside the fibre!), so don’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.
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 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.
3️⃣ In a large frying pan, stew the diced onion and one minced garlic clove in 1 tbsp of olive oil until it softens.
4️⃣ 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.
5️⃣ Add the chopped basil, cannellini beans & tomato sauce. Stir and cook 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 extra flavour, add a sprig of rosemary and chilli flakes. Serve straight away and enjoy! Best served with crunchy, warm bread! 🥖
Please let me know if you give them a go and tag me (@nicsnutrition) in your creations!