Page 135 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. In food processor, combine all ingredients for dressing until emulsified and creamy.
2. Slice the zucchini, red pepper, and red onions vertically into ¼-inch-thick planks.
Using non-stick spray, heat stove top grill medium/medium high and grill vegetables
on each side ~ 3-4 minutes making sure to cook long enough to create grill marks.
3. Cook quinoa using 1 cup uncooked quinoa with 2 cups low sodium vegetable broth,
set aside.
4. While quinoa is cooking, cut grilled vegetables into bite-sized pieces and half grape
tomatoes. Drain and rinse can of chickpeas, chop parsley, and set aside.
5. Combine all salad ingredients (dressing, quinoa, grilled vegetables, tomatoes,
chickpeas, and parsley) in large bowl and pour dressing on, mix thoroughly.
Nutritional Analysis

Source: Individually searched using calorie king.com database

Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Dried 75 117 2.8 7.7 12.8 1 1 26 3.2
tomatoes
Olive oil 12 108 - 12 - - <1 - -
Balsamic
vinegar 34 28 <0.1 - 5.4 4.8 <1 8 -
Dijon mustard 34 30 - - - - - - -
Lemon juice 17 4 <0.1 - 1.3 0.4 <1 1 <0.1
Capers 17 2 0.2 <0.1 0.4 <0.1 <1 3 0.3
Garlic 17 4 0.2 <0.1 1 <0.1 <1 5 <0.1
Quinoa 180 662 25.4 10.9 115.5 0 8 85 12.6
Zucchini 300 38 2.7 0.7 7.9 5.6 <1 36 2.3
Red pepper 119 39 1.5 0.4 9.4 6.3 <1 10 3.1
Sweet onion 150 63 1.4 0.1 15.2 6.4 <1 33 2.1
Grape
tomatoes 150 44 - - 8.8 - - - -
Italian parsley 30 11 0.2 - 1.9 0.3 2 41 1
Chickpeas 276 356 22 8.3 50.5 1.9 5 132.5 19.6
TOTAL 1506 56.4 80.2 230.1 26.7 16 380.5 44.2

133