Page 48 - IFSO Cookbook 2022 con cover

Farmer’s soup International
Healthy Recipes Vol. 2

Vânia Magalhães, Jorge Santos
VM- Registered dietitian; JS- General surgeon
Centro Hospitalar Universitário do Porto Cooking Instructions
Portugal In a pan, bring water to boil. Add the onion, zucchini, carrot, half of the red beans and
season with a pinch of salt. After 20 minutes, blend the soup base and add the remaining
Suitable for people living with overweight or obesity beans, the Savoy cabbage sliced into a very thin julienne and the macaroni.
Cook for another 8 minutes, add the olive oil and serve hot.
Preparation Ease of preparation and cooking: Easy
Servings: 6
Time of preparation: 35 min Nutritional Analysis
Source: National Health Institute Doctor Ricardo Jorge. Portuguese food composition
table. v 5.0 - 2021. Available in: http://portfir.insa.pt/foodcomp/compare
Total
weight Carbohy- Cal-
Iron
Ingredient used in Energy Protein Fat drate Sugars (mg) cium Fibre
(Kcal)
(g)
(g)
(g)
(g)
recipe (g) (mg)
(g)
Water 800 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Onion 200 40 1.8 0.4 6.2 4.4 1.0 62.0 2.6
Garlic 3 2 0.1 0.0 0.3 0.0 0.0 0.5 0.1
Zucchini 250 48 4.0 0.8 5.0 4.8 2.0 55.0 2.5
Carrot 150 38 0.9 0.0 6.6 6.2 1.1 61.5 3.9
Salt 3 0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Cooked red 200 214 15.6 1.2 28.0 1.6 5.4 100.0 14.0
beans
Ingredients Nutritional Facts Savoy
● water, 800 mL ● Calories: 136 kcal cabbage 100 26 2.4 0.2 2.1 2.0 0.5 51.0 3.1
● onion, 200 g ● Total Protein: 6.2 g Macaroni 100 356 12.4 1.8 70.0 2.2 1.2 25.0 5.1
● zucchini, 250 g ● Carbohydrate: 19.7 g Olive oil 10 90 0.0 10.0 0.0 0.0 0.0 0.0 0.0
● carrots, 100 g of which sugars: 3.5 g
● salt, 1/2 teaspoon ● Fat: 2.4 g Total 1015 813 37 14 118 21 11 355 31
● 200 g red beans ● Iron: 1.9 mg Note: A comfort meal, with the usual potato base replaced by zucchini.
(previously soaked and cooked
or 1/2 small can) ● Calcium: 59.2 mg
● elbow macaroni, 100 g ● Fibre: 5.2 g
● savoy cabbage, 100 g
● olive oil, qb

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