Page 141 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

● Heat oil in large non-stick skillet over medium-high heat. Add zucchini, onion, carrot,
and garlic; sauté for 5 minutes. Stir in broth and the next 9 ingredients (broth through
tomatoes); bring to boil. Cover, reduce heat, and simmer 8 minutes until tender,
stirring occasionally.
● While chickpea mixture simmers, prepare couscous. Bring water to boil in medium
saucepan; stir in couscous, remove from heat, and cover for 5 minutes. Flu with fork.

Nutritional Analysis
Source: 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)
Vegetable oil 15 120 - 13.6 - - - - -
Zucchini 300 38 2.7 0.7 7.9 5.6 <1 36 2.3
Onion 150 48 1.1 <0.1 11.6 4.9 <1 25 1.6
Carrot 75 26 0.6 0.2 6.1 2.9 <1 21 1.8
Garlic 15 4 0.2 <0.1 1 <0.1 <1 5 <0.1
Vegetable 224 15 1 - 3 1 - - 1
broth
Golden
raisins 28 51 0.6 <.01 13.5 10.1 <1 9 0.7
Ground
cumin 7.1 8 0.4 0.5 0.9 <0.1 1 20 0.2
Ground 4 2 0.1 <0.1 0.3 <0.1 <1 7 <0.1
coriander
Ground 1.4 1 <0.1 <0.1 0.5 <0.1 <1 7 0.3
cinnamon
Ground 1.4 - - - - - - - -
pepper
Canned
chick peas 276 356 22 8.3 50.5 1.9 4.9 132.5 19.6
Stewed
tomatoes 406 98 3.3 - 19.7 9.8 - 131 6.6
Whole grain 90.72 280 10 2 56 0.1 1 0 4
couscous
TOTAL 1047 42 25.3 170.5 36.3 6.9 380.5 38.1

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