Page 75 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Boil the water and add the peas, courgette, onion and sweet potato.
2. Let it cook for about 20 minutes.
3. Add the salt and olive oil.
4. Blend until you obtain a creamy consistency.
5. Divide into 3 portions.
6. Boil the egg whites.
7. Serve each portion with 2 boiled egg whites as a topping, coriander and pepper
mixture.

Nutritional Analysis

Source: Tabela Portuguesa da Composição de Alimentos do Instituto Nacional de Saúde Doutor
Ricardo Jorge
Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Peas 200 114 11.2 1 15 3 2.4 64 14.6
Courgette 200 34 3.2 0.6 4 3.8 1.6 44 2
Egg white 180 84.6 19.8 0.5 - - 0.2 10.8 -
Onion 100 17 0.9 0.2 3.1 2.2 0.5 31 1.3
Sweet potato 70 83.3 0.7 - 19.8 5.5 0.3 16.8 1.9
Oil 6 54 - 6 - - - - -
TOTAL 386.9 35.8 8.3 41.9 14.5 5 166.6 19.8

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