Page 80 - IFSO Cookbook 2022 con cover

Vegan Lentil International
Healthy Recipes Vol. 2

Salad with Peanut

Cooking Instructions

1) Lentils are boiled in separate bowls with turmeric.
Murat Üstün / Istanbul Bariatric Center Team
Turkey 2) The boiled lentils are drained and taken into a deep bowl.
3) Spices and all other ingredients are combined with lentils.
4) Greens are washed and chopped very finely.
5) Chopped greens are also added to the container.
6) All materials are kneaded by hand. It is shaped like a meatball. And ready to serve!

Preparation Nutritional Analysis

Time: 40 minutes
Total Serving: 4 Total
weight Cal-
Iron
Ingredients used in Kcal Protein Fat Carbohy- Sugar (mg) cium Fiber
(g)
(g)
(g)
drate (g)
recipe (mg)
(g)
Red Lentil 100 340 26 2 56 2 5 40 14
Green Lentil 100 340 26 2 56 2 5 40 14
Peanut 80 456 20 40 14,32 2,88 4 56,8 5,68
Ingredients Spring Onion 40 20 1,2 4,4 1,6 44 1,6
● 100g red lentil Spring Garlic 20 8 1,6 0,8 0,8
● 100g green lentil Nutritional Facts Parsley 10 4 0,3 0,1 0,6 0,1 1 14 0,3
● 80g finely ground peanuts (not roasted)
Per serving Fresh Mint 5 5 0,4 0,1 1 1 23 0,8
● 2 pieces spring onion ● Calories: 345,7 Tomato Paste 90 90 18 9 3 3
● 1 pieces spring garlic ● Total Protein (g): 18,4
● Quarter bunch of parsley ● Carbohydrate (g): 37,28 Olive oil 15 120 14
● 2-3 pieces fresh mint Of which sugars: (g) 4,1 Total 460 1383 73,9 62,6 149,12 16,7 16 220,8 40,18
● Fat: (g) 15,6
● 3 tablespoons of tomato paste ● Iron: (mg) 4
● Salt, black pepper, cumin, turmeric, sumac ● Calcium: (mg) 55,2
● 2 tablespoons of Olive oil ● Fibre: (g) 10

Note: One of the traditional cold vegan meals!

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