Cannellini Beans in Tomato Sauce with Baked Courgette & Feta Cheese – Nics Nutrition

Catherine K


This is a wonderful intestine-helpful dish to incorporate additional veggies and fibre to your diet plan! It’s best for a warm evening meal or you can double the substances and get pleasure from the adhering to working day for a ‘leftovers’ lunch!

Courgette contains a wide variety of natural vitamins and minerals, such as vitamin A, which performs a role in our immune program and eyesight. Courgette also is made up of numerous anti-oxidants and their highest degrees are uncovered in the courgette’s skin (together with the fibre!), so really do not peel it, just give it a superior wash!

Cannellini beans and feta cheese are fantastic resources of protein and calcium, which is vital for wholesome bones. If you want you can pick the reduced-body fat edition of feta cheese, this nevertheless supplies the same volume of protein and calcium in comparison to the entire-extra 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

✔️ Refreshing basil leaves, chopped

✔️ 1 can cannellini beans, drained & rinsed

✔️ 100g feta cheese

✔️ Salt & Pepper


1️⃣ Preheat the oven to 200 C.

2️⃣ Mince a person garlic clove and incorporate 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 whilst stirring. Then set aside.

3️⃣ In a big frying pan, stew the diced onion and a person minced garlic clove in 1 tbsp of olive oil right up until it softens.

4️⃣ Include the diced courgette and fry, stirring regularly, for about 10 minutes on small heat. In the conclusion, time with salt, pepper and 1 tsp oregano. Include the pan with a lid to enable the courgette soften.

5️⃣ Add the chopped basil, cannellini beans & tomato sauce. Stir and cook 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 more flavour, include a sprig of rosemary and chilli flakes. Provide straight absent and take pleasure in! Very best served with crunchy, heat bread! 🥖

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


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