Page 103 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Wash and soak the cochayuyo for 24 hours.
2. Boil the cochayuyo in a pot with water until it becomes tender, then remove
and drain.
3. Cut the cochayuyo into small cubes (approximately 1-2cm).
4. Wash the onion, bell pepper, and cilantro leaves.
5. Peel and julienne the onion and bell pepper.
6. Blanch the onion and let it drain.
7. Cut the cilantro leaves.
8. Wash, cut, and squeeze the juice from one lime, reserving the juice.
9. In a bowl, mix the cochayuyo, onion, bell pepper, coriander, lime juice, salt, and oil.
10. Serve and decorate as desired.

Nutritional Analysis

Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Cochayuyo 12.5 7.00 0.21 0.03 1.48 - - - 0.86
Red bell
pepper 30 8.10 0.27 0.06 1.93 - 0.14 2.70 0.48
Red onion 10 3.80 0.12 0.02 0.86 - 0.02 2.00 0.16
Coriander 5 1.00 0.12 0.03 0.13 - 0.10 4.90 0.12
Lemon juice 5 1.25 0.02 - 0.43 0.15 - 0.35 0.02
Olive oil 5 45 - 5 - - - - -
Salt 1 - - - - - - 0.24 -
TOTAL 56 66.15 0.74 5.14 4.83 0.15 0.26 10.19 1.64

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