Page 54 - IFSO Cookbook 2022 con cover

International
Healthy Recipes Vol. 2

Cooking Instructions

● Place 2 small pans with 500 ml of water to cook the rice and lentils. When the rice
water boils, add it, stir it, and wait approximately 10 minutes until it is cooked. In the
other pan, put the lentils to soak, for about 5 minutes before starting to cook. Then
put it to cook for 7 minutes.
● Cut the vegetables (onion, tomato, and zucchini) in approx. 1 cm slices and the mush-
rooms vertically into a bowl, season with curry powder, salt and pepper. Put the veg-
gies on the preheated stove grill for about 2min each side. Reserve.
● Wash the spinaches and set aside in a bowl.
● Drain the lentils and rice well and use the boiled water from the rice to parboil the
spinaches that you reserved. Gently stir the spinaches and drain immediately.
Assembling
Preparation Ingredients ● In a small bowl, place the spinaches leaves to cover the entire bowl surface. With a

Number of servings: 1 ● White rice (30g- raw), it can be used spoon, put the rice over the bed of spinaches. After put the lentils and use the spoon
Time of preparation: 15minutes brown rice to press a little.
● Yellow Lentils (50g- raw) ● Put a plate on top of the bowl and rotate it together in 180º, so that you have the firt
part of the dish in your final plate.
● 4 zucchini slices (56g) ● Surround the “hill”, as you prefer, with the grilled vegetables.
● Baby Spinach (70g) ● Finalize with a splash of olive oil.
● 2 tomato slices (55g)
● 7 mushrooms slices (70g) Nutritional Analysis
● 2 onion slices (24g) Source: “Tabela da Composição de Alimentos. Instituto Nacional de Saúde Doutor Ricardo
● 2 teaspoons curry powder (10g) Jorge, I. P.- INSA. v 5.0 – 2021”
● 1 teaspoon of olive oil (5g) Total
weight Protein Fat Carbohydrate Sugars Iron Cal- Fibre
Ingredient used in Kcal (g) (g) (g) (g) (mg) cium (g)
recipe (mg)
(g)
Nutritional Facts White rice 30 104 2,1 0,1 23,4 0 0,2 3,9 0,6

(per serving) Yellow Lentils 50 161 12,6 0,4 23,8 0,6 3,4 37 5,9
● Calories: 387 kcal Zucchini 56 11 1,0 0,2 1,2 1,1 0,5 13,2 0,6
Spinach 70 19 1,8 0,1 0,8 0,5 1,7 70 1,8
● Total Protein: 20,5 (g)
Mushrooms 70 13 1,3 0,4 0,4 0,2 0,4 4,2 1,6
● Carbohydrate: 54,5(g) Tomato 55 12 0,4 0,2 1,8 1,8 0,4 5,5 0,7
Of which sugars: 7,3 g (g) Onion 24 5 0,3 0,1 0,7 0,5 0,1 7,4 0,2
● Fat: 8,2 (g) Olive oil 5 45 0 5,0 0 0 0 0 0
● Iron: 9,6 (mg) Curry powder 10 17 0,6 1,4 1,3 1,3 1,5 24 1,7
NOTE: A good vegan option for lunch or Total 370 387 20,5 8,2 54,5 7,3 9,6 188,9 14,9
dinner! It is a dish that provides about 20g ● Calcium: 188,9 (mg)
of protein and a good source of fibre. ● Fibre: 14,9 (g)

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