Page 123 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Cook 1 cup of quinoa with 2 cups of water for 15 minutes, when it boils down
reduce heat to low and cover the saucepan. Let it cool.
2. Meanwhile, sauté the tofu with olive oil on low heat using a frying pan and add the
garlic clove with the soy sauce.
3. Cut the onion, the tomato and coriander leaves in tiny little pieces. You can add more
vegetables like peppers, cucumbers or olives.
4. Mix all the ingredients together, finally add the olive oil, some salt and pepper with
the squeezed lemon.
5. You can eat it heated lightly or serve it cold from the refrigerator.

Nutritional Analysis

Source: USDA food database
Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Quinoa 180 640 32 12 116 - 2.76 31.4 12
Tofu 126 181 21.8 11 3.5 - 3.35 861 2.9
Feta
cheese 40 106 5.62 8.6 1.5 - - 197.2 -
Tomato 123 22.1 1.08 0.24 4.78 3.24 0.33 12.3 1.48
Onion 50 20 0.55 0 4.67 2.1 0.1 11.5 0.85
Cranberry 40 123.2 0 0.43 33.12 29.04 0.15 3.6 2.12
Cashew
seeds 40 221.2 7.2 17.52 12.08 2.37 2.67 14.8 1.32
Olive oil 40 353.6 - 40 - - 0.22 0.4 -
Soy sauce 15 12 1.6 - 1.4 0.9 0.3 7.05 0.1
Lemon 28 6.71 0.1 - 2.1 0.76 - 1.83 -
Coriander 20 4.6 0.4 0.1 0.73 0.17 0.35 13.4 0.56
Garlic clove 3 4.47 0.19 - 0.99 - 0.05 5.43 0.06
TOTAL 705 1694.8 70.54 89.89 64.87 38.58 7.62 1128.51 9.39

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