Page 91 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Chop the onion and place in a saucepan with the vegetable stock. Bring to the boil,
then reduce the heat and simmer for 10 minutes, covered.
2. Add the broad beans, cover again and cook for 2 minutes.
3. Add the watercress and spinach, cover again and cook for 2 minutes until the leaves
have wilted down.
4. Season with pepper and nutmeg to taste.
5. Remove from the heat, add the soft cheese and mint and blend until smooth.
6. Reheat gently.

Nutritional Analysis
Source: Nutrimen https://www.nutrimen.co.uk/home

Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Reduced fat
soft cheese 100 99 11.9 3.6 5 5 - 121 -
Broad beans 100 48 5.1 0.8 5.6 0.9 0.8 18 5.4
Spinach 150 37.5 4.2 1.2 2.4 2.3 3.2 255 3.2
Watercress 75 16.5 2.3 0.8 0.3 0.3 1.7 127.5 1.1
Onions 75 26.3 0.8 0.1 6 4.7 0.2 22.5 0.8
Vegetable
stock powder 10 25 - - 4 2.5 - - -
Mint 1 0.4 - - 0.1 - 0.1 2.1 -
TOTAL 252.7 24.3 6.5 23.4 15.7 6 546.1 10.5

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