Page 62 - IFSO Cookbook 2022 con cover

International
Healthy Recipes Vol. 2

Cooking Instructions

Pour the extra virgin olive oil in a pot and add the chopped carrots and onion.
● Turn on medium heat until browned and then turn the heat on light.
● Add the tomato puree and let it cook for two minutes.
● Add the cooked and drained “Borlotti” beans and the water.
● Let it cook for 20 minutes.
● Mix it all with an immersion blender and then add the salt.
● Add the short-cut pasta and cook it for as long as the package says (the pasta can also
be cooked in salted, boiling water and then be added to the beans).
● Serve hot.
● During the liquid phase, after bariatric surgery, it is possible to substitute the short-
cut pasta with semolina or oatmeal:
- Add the semolina or the oatmeal after 10 minutes of cooking the beans and cook for
another 10 minutes.
- All the ingredients should then be mixed with the immersion blender until a smooth
texture is achieved.
● The size of the portion is conceived for people who have undertaken bariatric surgery.
For people living with overweight, the quantity of short-cut pasta can reach 80 grams
(dry weight).

Nutritional Analysis
Legumes and cereals are the best combination to raise the biological value of proteins
(since cereals are rich in methionine and cysteine, the limiting amino acids of legume)
Source: CREA Centro Alimenti e Nutrizione, Food Nutrition Database.

Total
Ingredient weight Kcal Protein Fat Carbohy- Sugars Iron Calcium Fibre
drate
Nutritional Facts (For 2 servings) recipe (g) (g) (g) (g) (g) (mg) (mg) (g)
used in
(Per Serving):
Carrots 20 7 0,2 0 1,4 1,4 0 8,8 0,6
● Calories: 239,1 Kcal Onion 30 7,8 0,2 0 1,6 1,6 0 7,4 0,2
● Total Protein: 10,8 g Cooked and drained
● Carbohydrate: 39,4 g “Borlotti” beans 200 194 14 1 26,4 1,2 4,4 62 11,6
of wich sugars: 4,3 g Extra virgin olive oil 5 45 0 4,8 0 0 0 0 0
● Fat: 3,3 g Tomato puree 70 12,6 0,8 0 2 2 1,2 11,2 1
● Iron: 3,2 mg Short-cut pasta 60 211,8 6,4 0,8 47,4 2,4 0,8 13,2 1,6
(dry weight)
● Calcium: 51,3 mg
Water 400 / / / / / / / /
● Fibre: 7,5 g
Total 785 478,2 21,6 6,6 78,8 8,6 6,4 102,6 15

60 61