Page 71 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. First, kale is cleaned and washed. It is chopped finely.
2. Pre-boil the beans, then add corn and bulgur wheat with chopped kale to the
boiling water. Cook for approximately 45 minutes until all of them are softened.
3. Then, corn flour is dissolved with some cold water, and it is added to the pot.
It is cooked again for 5 minutes.
4. For the sauce, chopped onion is roasted in a pan with vegetable oil until it is of
golden-brown appearance.
5. Tomato paste, mint, black pepper and red pepper flakes are added to the pan.
All of them are stirred for 3 minutes.
6. Finally, the prepared onion sauce is added to the pot. The nutritious kale soup is
ready for serving, bon appetite!

Nutritional Analysis
Source: “Explore Food Calculator” provided by British Nutrition Foundation 2023

Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Kale 200 48 4.8 2.2 2 1.8 4 300 7.4
Corn 100 24 2.5 0.4 2.7 1.9 0.5 16 2.7
Kidney 80 82.4 6.72 0.4 13.92 0.8 2 29.6 7.1
beans
Bulgur
wheat 40 140.8 4.24 0.8 31.12 0.44 0.79 11.6 2.7
Corn flour 16 56.64 0.1 0.11 14.72 0 0.02 0.32 0
Salt 5 0 0 0 0 0 0.01 0.5 0
Red pepper 2 0.42 0.02 0 0.09 0.08 0.01 0.14 0
flakes
Black pepper 2 0 0.21 0.07 0 0.01 0.19 8.86 0
Onion 100 95 1.2 5.3 11.2 8.6 0.42 41 3
Sunflower oil 44 395.56 0 43.96 0 0 0.04 0 0
Tomato 8 5.36 0.35 0.02 1.03 1.03 0.12 3.6 0.4
paste
Mint 5 59 1.24 0.23 1.73 0 0 68.5 0
TOTAL 602 862.13 21.38 53.49 78.51 14.66 8.1 480.12 23.3

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