Page 70 - IFSO Cookbook 2024 PRINT.indd
P. 70

Nutritious Kale Soup


        Venus Coskun , Metin Basaranoglu 2
                    1
                2
        1 Dietitian,  Gastroenterologist and Hepatologist
        1,2 Bezmialem Vakif University Faculty of Medicine Hospital
        1,2 Istanbul / Turkey










        Preparation
        Number of servings:  8
        Preparation time:  15 minutes








        Ingredients


        ● 1.8L water
        ● 200g kale
        ● 100g corn
        ● 80g kidney beans
        ● 40g bulgur wheat                   Nutritional Facts
        ● 2 Tbsp (16g) corn flour             Per serving
        ● 1 tsp (5g) salt                    ● Calories: 107.7kcal
        ● ½ tsp (2g) red pepper flakes        ● Total Protein: 2.67g
        ● ½ tsp (2g) black pepper
                                             ● Carbohydrate 9.81g
        Sauce:                                 Sugars: 1.83g
        ● 1 onion                            ● Fat: 6.7g
        ● 4 Tbsp (44g) sunflower oil          ● Iron: 1mg
        ● 1 Tbsp (8g) tomato paste           ● Calcium: 60mg
        ● 1 tsp (5g) mint                    ● Fibre: 2.9g




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