Page 20 - IFSO Cookbook 2024 PRINT.indd

Name of recipe: Kookoo Sabzi
Number of servings: 4
Time of preparation: 15 minutes
Cooking time: 20 minutes

Ingredients
Chopped Kookoo vegetables 500 g
Eggs (Whole, Raw) 5
Dried barberry (optional) Raw) 1 tablespoon (15 g)
Walnuts (optional) (Raw)
Kookoo Sabzi Whole wheat Flour (Raw) 2 tablespoons (30 g)
1 tablespoon (15 g)
Salt, black pepper, Garlic powder, and turmeric As much as needed
Canola oil
Dr. Farnaz Farsi 1Teaspoon (5 g) to brush
Clinical Nutritionist and dietitian Preparation and cooking instructions
1 Wash and rinse all the vegetables (coriander, leek, spinach, parsley, and dill). Finely
Minimally Invasive Surgery Research Center, Iran University of Medical Sciences, Tehran, Iran
chop them using a sharp knife.
Dr. Shahab Shahabi 2 Put the chopped vegetables in a large bowl. Mix them well with whole wheat flour. In a
separate bowl, beat the eggs until smooth, then add them to the vegetables.
Assistant Professor, Fellowship in Advanced MIS and Bariatric
Minimally Invasive Surgery Research Center, Iran University of Medical Sciences, Tehran, Iran.
3 Add black pepper, garlic powder, turmeric powder, salt, some berries, and chopped
walnuts to the mixture. Mix everything together thoroughly.
Suitable for both people living with overweight and obesity, and following
4. Preheat your oven to 180°C (365°F) for 15 minutes. Grease the baking dish or pan
bariatric surgery. lightly with a small amount of liquid oil using a brush. Pour the Kookoo mixture into the
dish and smooth it out.
Preparation 5. Bake the Kookoo Sabzi in the oven for about 30 to 45 minutes until fully cooked. Once
done, allow it to cool slightly, then cut it into desired portions and serve it on a dish.
Number of servings: 4 ✓ Enjoy your Kookoo! You can serve it alongside Greek or Icelandic yogurt for extra
Preparation time: 15 minutes flavor.
Cooking time: 20 minutes Number of Photograph(s) attached: 2

Ingredients
● 500g Kookoo vegetables, chopped
● 5 eggs, whole, raw
● 1 Tbsp (15g) dried barberry, raw
(optional)
● 2 Tbsp (30g) walnuts, raw (optional)
● 1 Tbsp (15g) whole wheat flour
● salt, black pepper, garlic powder,
and turmeric, as much as needed
● 1 tsp (5g) canola oil (to brush)
Cooking Instructions Nutritional information per serving (1 triangular Slice)
• Calories: 78 kcal
1. Wash and rinse all the vegetables (coriander, leek, spinach, parsley, and dill). Finely
Total Protein: 4.3 (g)
•
chop them using a sharp knife. • Carbohydrate: 7.3 (g)
2. Put the chopped vegetables in a large bowl. Mix them well with whole wheat flour.
o Of which sugars: 0 (g)
In a separate bowl, beat the eggs until smooth, then add them to the vegetables.
Fat: 3.5 (g)
•
Iron: 35.5 (mg)
3. Add black pepper, garlic powder, turmeric powder, salt, some berries, and chopped
•
walnuts to the mixture. Mix everything together thoroughly.
Calcium: 82.152 (mg)
•
•
Fibre: 22.3 (g)
4. Preheat your oven to 180°C (365°F) for 15 minutes. Grease the baking dish or pan
Further information
lightly with a small amount of liquid oil using a brush. Pour the Kookoo mixture into
the dish and smooth it out. State who is the recipe suitable for:
□ People living with overweight or obesity

18