Page 21 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Name of recipe: Kookoo Sabzi
5. Bake the Kookoo Sabzi in the oven for about 30-45 minutes until fully cooked.
Number of servings: 4
Once done, allow it to cool slightly, then cut it into desired portions and serve it
Time of preparation: 15 minutes
on a dish.
Cooking time: 20 minutes

6. Enjoy your Kookoo! You can serve it alongside Greek or Icelandic yogurt
Ingredients
for extra flavour.
Chopped Kookoo vegetables 500 g
5
Eggs (Whole, Raw)
Nutritional Analysis 1 tablespoon (15 g)
Dried barberry (optional) Raw)
Walnuts (optional) (Raw) 2 tablespoons (30 g)
Total
Whole wheat Flour (Raw) Fat Carbs Sugars 1 tablespoon (15 g) Fibre
Calories
Protein
Calcium
Iron
weight
Ingredient
(kcal)
used in
(mg)
(mg)
(g)
(g)
Salt, black pepper, Garlic powder, and turmeric (g) (g) As much as needed (g)
recipe (g)
Canola oil
Coriander 100 28 2.4 0.6 1.8 1Teaspoon (5 g) to brush
1.9
1.5
98
2.9
Preparation and cooking instructions
(raw)
1 Wash and rinse all the vegetables (coriander, leek, spinach, parsley, and dill). Finely
Leek (raw) 100 61 1.5 0.3 14 3.9 - - 1.8
chop them using a sharp knife.
Spinach
(raw) 100 35 3 0.5 6 - 2.5 40 -
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.
Parsley and
dill (raw) 100 40 3 1 6 1 10 140 3
3 Add black pepper, garlic powder, turmeric powder, salt, some berries, and chopped
Eggs 275 374 34.25 20.25 9.5 - 5 144 -
walnuts to the mixture. Mix everything together thoroughly.
4.
Dried Preheat your oven to 180°C (365°F) for 15 minutes. Grease the baking dish or pan
47.67
0.53
0.53
15
-
-
9.64
-
1.6
barberry
lightly with a small amount of liquid oil using a brush. Pour the Kookoo mixture into the
dish and smooth it out.
Chopped
walnuts 30 120 3.8 9.2 1.6 0.2 - 10 2
5. Bake the Kookoo Sabzi in the oven for about 30 to 45 minutes until fully cooked. Once
Whole wheat 0.36nto desired portions and serve it on a dish.
done, allow it to cool slightly, then cut it i
flour 15 50.76 1.43 9.78 0.34 0.64 6.76 1.29
✓ Enjoy your Kookoo! You can serve it alongside Greek or Icelandic yogurt for extra
Oil flavor. 5 45 - 5 - - - - -
TOTAL - 801.43 49.91 35.34 74.52 6.94 20.04 438.76 12.59
Number of Photograph(s) attached: 2

Nutritional Facts
Per serving (1 triangular slice)
● Calories: 78kcal
● Total Protein: 4.3g
● Carbohydrate: 7.3g
Sugars: 0g
● Fat: 3.5g
● Iron: 35.5mg
● Calcium: 82.152mg
● Fibre: 22.3g
Nutritional information per serving (1 triangular Slice)
19
• Calories: 78 kcal
• Total Protein: 4.3 (g)
• Carbohydrate: 7.3 (g)
o Of which sugars: 0 (g)
• Fat: 3.5 (g)
• Iron: 35.5 (mg)
• Calcium: 82.152 (mg)
• Fibre: 22.3 (g)
Further information
State who is the recipe suitable for:
□ People living with overweight or obesity