Page 89 - IFSO Cookbook 2022 con cover

Ezogelin Soup International
Healthy Recipes Vol. 2

Merve Guney-Coskun, Registered Dietitian, Research assistant Istanbul Medipol
University Cooking Instructions
Metin Basaranoglu, Professor of Gastroenterology and Hepatology Bezmialem Vakif
University Medical Faculty Difficulty: Easy
Turkey ● Put olive oil in a large pot.
● Add in the onion when the oil is hot.
Suitable for people living with overweight or obesity ● Add in the tomato and pepper paste and stir for a minute.
● Add in the lentil and pour 1,8 L water.
● Bring to boil and simmer for 15-20 minutes.
● After all ingredients are cooked blend the soup with an immersion blender until it his
smooth.
● Add the bulgur, salt, red pepper, black pepper, and dry mint into the pot.
Preparation ● Finally add in the butter for a shiny and creamy texture.

Number of servings: 8 HOW TO SERVE: With lemon (a few drops of lemon juice)
Nutritional Analysis
Source: Ebispro for Windows, Stuttgart, Germany; Turkish Version (BeBiS 8.2), Pasifik
Elektirik Elektronik Ltd. Şti. (www.bebis.com.tr); Istanbul, 2019.
Total wei- Cal-
Ingredients Ingredient ght used Kcal Protein Fat Carbohy- Sugars (mg) cium Fibre
Iron
drate (g)
(g)
(g)
(g)
in recipe
(g)
● 200g red lentil, washed and rinsed (200 g) (g) (mg)
● 100g bulgur Red lentil 200 644,8 51,6 3,1 83,9 0,6 11,7 52,0 37,3
● 2 tablespoons olive oil (20g) Bulgur 100 325,3 9,0 1,0 68,9 0,7 4,7 30 10,3
● 1 tablespoon tomato paste (30g) (you can Olive oil 20 177,0 0 20,0 0,0 0 0 0 0
use 200 ml tomato puree if you don’t have Tomato
paste) Nutritional Facts paste 30 11,3 0,7 0,2 1,9 0,1 0,3 18 0,8
● 1 tablespoon red pepper paste (30g) (you Per serving Red pepper
can use dried pepper if you don’t have paste) ● Calories: 166,8 kcal paste 30 33,7 0,7 0,1 8,2 0 0,3 8,1 0,7
● 1 onion, roughly chopped (75g) ● Total Protein: 8,0 (g) Onion 75 20,8 0,9 0,2 3,7 1,4 0,2 16,5 1,0
● 1,8 L water ● Carbohydrate: 21,1 (g) Dry mint 3 4,2 0,4 0,1 0,0 0,1 0,8 18,5 0,3
● 3 teaspoons dry mint (3g) Of which sugars: 0,4 (g)
Red pepper 1 3,2 0,1 0,1 0,7 0 0,2 1,8 0,2
● 1 teaspoon teaspoon salt (2g) ● Fat: 4,7 (g)
Black pepper 1 2,8 0,1 0,0 1,0 0 0,1 4,3 0,1
● 1 teaspoon teaspoon red pepper (1g) ● Iron: 2,3 (mg)
Butter 15 111,2 0,1 12,5 0,1 0 0,0 2 0
● 1 teaspoon black pepper (1g) ● Calcium: 18,9 (mg)
Total 1334,3 63,6 37,3 168,4 2,9 18,3 151,2 50,7
● 15g butter ● Fibre: 6,3 (g)

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