Page 117 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. In a heated large pan, add the olive oil and the onions until golden.
2. Add the ground meat and salt into the pan and cook it until brown.
3. Add the tomato, paprika and lentils, and mix it to combine all ingredients.
4. Cover all ingredients with water, lid the pan and cook it for about 10-15 minutes on
low heat.
5. Peel the potatoes and carrots, cut them into small pieces. Add them into the pan and
cook it for another 10-15 minutes or until the potatoes and carrots are fork-tender
and the lentils are soft.
6. If needed, keep adding water so that it becomes a creamy broth.
7. To finish, add the finely chopped parsley.

Nutritional Analysis

Quantity Calories Carbs Protein Fat Fibre Iron Calcium
Ingredient
(g) (kcal) (g) (g) (g) (g) (mg) (mg)
Ground beef, shank, 250 355.00 - 54.00 13.75 - 4.75 10.00
low-fat (raw)
Carrot (raw) 200 68.00 15.40 2.60 0.40 6.40 0.40 46.00
Potato (raw) 200 128.00 29.40 3.60 - 2.40 0.80 8.00
Tomato (raw) 80 12.00 2.48 0.88 0.16 0.96 0.16 5.60
Lentils (raw) 50 169.50 31.00 11.60 0.40 8.45 3.50 27.00
Onion (raw) 50 19.50 4.45 0.85 0.05 1.10 0.10 7.00
Olive oil, extra virgin 10 88.40 - - 10.00 - - -
Paprika 2 6.00 1.20 0.30 0.30 - 0.50 5.3
Salt 1 - - - - - - -
Parsley 0.65 0.1 0.04 0.02 - 0.01 0.02 1.16
TOTAL 843.65 846.61 83.97 73.85 25.06 19.32 10.23 104.76
Total1 serve 211.65 20.99 18.46 6.27 4.83 2.56 26.19

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